Top 5 Health Benefits of Cauliflower: Nutritional Value & How to Include in Diet

The growing demand for Keto and Paleo diets among fitness enthusiasts increased the use of cauliflower in daily diets. Moreover, there are various health benefits of cauliflowers that make this versatile vegetable a super-food. The mindful addition of cauliflower into the diet can include the necessary amount of fibre and calories for the human body.

Team Digit

What Are the 5 Main Health Benefits of Cauliflower?

Over the years, the use of cauliflowers in home kitchens and restaurants has been found. From making tasty delicacies to understanding its medicinal values of it, here are the five significant health benefits of cauliflower:

Great for Weight Management: The presence of an ample amount of dietary fibre in a small portion of cauliflower helps to keep weight in check and also prevents obesity. The fibres and proteins in cauliflower help to provide energy throughout the day.
Prevents Heart Diseases: Cauliflowers are rich in flavonoids, carotenoid, and dietary fibre helps to enhance the function of cardiovascular activities in the body. This helps check heart health and keeps any cardio-related diseases at bay.
Provides Protection From Cancers: One of the significant health benefits of cauliflower is that it acts as a barrier to the growth of various cancerous cells. The glucosinolates in cauliflower which is responsible for the pungent smell, help in the prevention of different types of cancer.
Helps in Digestion: The dietary and insoluble fibres help feed the healthy bacteria, which improves the health condition of the gut. This also reduces adequate inflammation and enhances the functions of the microbiome.
Contains Anti-Ageing Properties: Plant-based compounds like glucoraphanin and phytochemical sulforaphane present in cauliflowers help in imparting protection from the ultraviolet rays. This restores the health of the skin and also boosts collagen.

What Are the Nutritional Values of Cauliflower?

Cauliflowers are a rich source of calories, vitamins and minerals and provide ample nutritional effects. The nutritional value of cauliflower is discussed in detail. Individuals can derive it from one cup of raw cauliflower:

Nutrients	Nutritional Value (in 1 Cup)
Energy	25 Calories
Fibre	3 Grams
Vitamin K	20%
Vitamin B9 (Folate)	14%
Vitamin C	77%
Vitamin B6	11%
Manganese	8%
Pantothenic Acid	7%
Phosphorus	4%
Magnesium	4%
Potassium	9%

Apart from this, cauliflower has glucosinolates and isothiocyanates in immense quantities, which two act as a barrier in protecting from breast, colon, lungs and prostate cancer. Furthermore, the flavonoids and carotenoids in cauliflower reduce the chances of heart disease and other severe ailments

What Are the Ways to Include Cauliflower in Diet?

Cauliflower is a versatile vegetable that is widely used in different cuisines, both in homemade dishes as well as in restaurants. Cauliflowers make their way in brunch to dinner parties and mostly in vegan meals. Here are a few ways how one can prepare cauliflower in different ways:

Cauliflower Rice: Cauliflower rice became popular with the awareness of healthy and mindful eating. Food influencers and nutritionists recommend replacing white rice with cauliflower rice for its low-carb properties. This rice is made using a food processor and then steamed with some seasonings like thyme, olive oil or garlic.
Cauliflower Tacos: To obtain complete health advantages of cauliflower, one can add it to tacos. Cauliflower tacos are flavourful and extremely savoury as it involves marinating pre-cut cauliflower into paprika, cumin, coriander powder, garlic powder, salt and Italian seasonings, followed by roasting it. Prepare the tacos with lemon, guacamole, roasted cauliflower, chopped onion, sour cream, and shredded cheese upon completion.
Including in Curries: Cauliflowers are popularly included in Indian, Mexican, and authentic Spanish curries. In addition, the fat-free and low-calories nature of cauliflower makes it one of the top choices for health fanatics to add to various curries and soups.
Making Hummus: Various nutrition experts make hummus to derive the health benefits of eating cauliflowers. In addition, it acts as a great replacement for chickpea hummus for individuals who are on a keto diet. Cauliflower hummus is a great dip as it is freshly made and is extremely creamy and scrumptious in taste.
Vegan Creamy Cauliflower Macaroni: Soft and boiled cauliflowers are a great replacement for meat or chicken as it has an ample amount of proteins and fibres. Macaroni with cauliflower in alfredo sauce is an extraordinary Italian delicacy which is now available in various country-side restaurants.

What Are the Side Effects of Overeating Cauliflower?

There are several health benefits of cauliflower when eaten consciously. However, some people might experience health troubles due to over-consumption of cauliflower. For example, non-restrictive consumption of cauliflower can increase the level of thyroids in people who are suffering from the same due to over-absorption of iodine.

In addition to this, the presence of excess fibre, protein and other plant-based components will instigate the chances of bloating and indigestion. This will also lead to irregular bowel movements in some cases.

Who Should Avoid Eating Cauliflower?

Despite various benefits of cauliflower, there are reports that state various allergic reactions to cauliflower. In most cases, people who are allergic to Brassica vegetables such as cauliflower, cabbage, broccoli, etc., might notice some negative effects of consumption of cauliflower.

Furthermore, people who suffer from hay fever which is mostly caused due to mugwort pollen, have experienced troubles called oral allergy syndrome. It will result in itchiness and swelling around the mouth area.

FAQs About Health Benefits of Cauliflower

All

What are the negative effects of eating too much cauliflower?

Though there are several health benefits of cauliflower, however, adding too much cauliflower can lead to serious health issues. This includes bloating, indigestions, inflammation and irregular bowel movement due to the presence of fibre and proteins in excess forms.

When is the ideal time to eat cauliflower?

It is recommendable to eat fresh cauliflowers with white florets with crispy bright leaves attached to them. When the florets turn yellow in colour, it indicates the over-matured cauliflowers. Moreover, the occurrence of brown spots on top of the florets shows that the cauliflower is not fit for consumption.