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cauliflower


Discussions on "cauliflower" in "Healthy and Nutritive Foods" forum.


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    sudhar's Avatar
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    cauliflower

    Cauliflower nutrition facts

    Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetable. The flower heads contains numerous health benefiting phtyo nutrients such as indole-3-carbinol, sulforaphane etc that help prevent prostate, ovarian and cervical cancers.


    Like broccoli, cauliflower is made up of tightly clustered florets that are begin to form but stopped at bud stage. This cool season vegetable prefers fertile rich adequate moisture in the soil to flourish.
    To keep the flower heads creamy white, they should be protected from sunlight. This is done by tying the close-by leaves together over the heads when the heads are the size of a quarter. Over-maturity makes the heads get loose and grainy surfaced, and lose much of their tenderness.

    Health benefits of Cauliflower

    • Very low in calories. 100 g of fresh cauliflower has only 26 calories. However, it is very low in fat and contains no cholesterol.
    • Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.
    • Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol which appears to function as an anti-estrogen agent. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
    • Also, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in brassica group of vegetables has found effective as immune modulator, anti-bacterial and anti-viral compound by potentiating Interferon-Gamma receptors and its production. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
    • Fresh cauliflower is excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant helps fight against harmful free radicals, boosts immunity and prevent from infections and cancers.
    • It contains good amounts of many essential B-complex group of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.
    • It is also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.



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    Parasakthi likes this.
    In reality there is only Now. If you know how to handle this moment you know how to handle the whole eternity-Jaggi vasudev .

    regards
    Sudha.R

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    sudhar's Avatar
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    Re: cauliflower

    1. Antioxidation

    Cauliflower is a very good source ofmanganese, which are both powerful antioxidants. In fact, 1 cup of boiled cauliflower can already give you 55 mg of vitamin C. Aside from these antioxidants, cauliflower also contains carotenoids, such as beta-carotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. With these antioxidants, you can be certain that eating cauliflower regularly will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and cancer.

    2. Anti-Inflammation

    Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation. A cup of boiled cauliflower contains about 11 micrograms of vitamin K and 0.21 g omega-3 fatty acids. Other anti-inflammatory substances in cauliflower include glucosinolates (such as glucoraphin) and isothiocyanates (such as isothiocyanate sulforaphane). Potentially, regular cauliflower consumption can help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis.


    3. Cardiovascular and Cerebrovascular


    By virtue of having antioxidant and anti-inflammatory properties, cauliflower consumption is protective against cardiovascular and cerebrovascular diseases. For instance, in atherosclerosis, there is chronic inflammation of the blood vessel, and the deposition of lipids and white eventually leads to a decrease in their diameter. This decrease in diameter leads to decreased blood flow to essential organs like the brain (which could lead to stroke), heart (which could lead to heart attack) and kidneys (which could lead to kidney failure). By decreasing chronic inflammation, cauliflower is able to maintain the patency of the blood vessels and keeps excellent blood flow to essential organs of the body.
    4. Digestive

    A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestiveand gets rid of unnecessary substances. Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining. With glucoraphin, your stomach is not prone to the bacterium helicobacter pylori, thereby reducing your risk for stomach ulcer and cancer.
    5. Nutritional

    Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It serves as a good source of proteins, phosphorus and potassium.

    You can add boiled or steamed cauliflower to your diet, but if you do not cook it properly, it can become mushy and lose its flavor. An alternative is to sauté this vegetable for 5 minutes. Make sure that you do not eat more than 4 to 5 servings of this vegetable each week though. This is because cauliflower contains purines, which are broken down by the body to produce uric acid. If you have too much uric acid, you could eventually develop gout.

    Parasakthi likes this.
    In reality there is only Now. If you know how to handle this moment you know how to handle the whole eternity-Jaggi vasudev .

    regards
    Sudha.R

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