Nutrition, Recipes
Nutritional Gains Of A Cauliflower

UR

5 min read

 

Nutritional Gains Of A Cauliflower

Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let’s find out what this veggie can do for you health-wise.

Nutritional Values Of Cauliflower
A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein.
Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process.

Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use.

Table Source: USDA
For 100gm of cauliflower (raw)

Name Amount Unit
Water 92.1 g
Energy 25 kcal
Protein 1.92 g
Total lipid (fat) 0.28 g
Carbohydrate, by difference 4.97 g
Fibre, total dietary 2 g
Sugars, total including NLEA 1.91 g
Calcium, Ca 22 mg
Iron, Fe 0.42 mg
Magnesium, Mg 15 mg
Phosphorus, P 44 mg
Potassium, K 299 mg
Sodium, Na 30 mg
Zinc, Zn 0.27 mg
Copper, Cu 0.039 mg
Selenium, Se 0.6 µg
Vitamin C, total ascorbic acid 48.2 mg
Thiamin 0.05 mg
Riboflavin 0.06 mg
Niacin 0.507 mg
Vitamin B-6 0.184 mg
Folate, total 57 ug
Folate, food 57 ug
Folate, DFE 57 ug
Choline, total 44.3 ug
Lutein + zeaxanthin 1 µg
Vitamin E (alpha-tocopherol) 0.08 mg
Vitamin K (phylloquinone) 15.5 µg
Fatty acids, total saturated 0.13 g
4:0 0 g
6:0 0 g

Where Does UR Cauliflower Grow?
Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha.

Upsides Of Eating Cauliflower
Rich in antioxidants and phytonutrients that protect against cancer.
Great source of vitamins and fibre.
Low in calories, helps with weight loss and weight management.
Strengthens our bones, improves heart health.
Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function.
Regulates the immune system and inflammation.
Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.
Improves insulin sensitivity.
Helps in preventing oxidative stress.
Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body.
Raw Vs Cooked Cauliflower
Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it’s basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas.

If you’ve already had a bit too much to eat, then here’s a simple remedy to get rid of gas.

Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients.

Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go.

Myth 2 The stems and leaves of cauliflower are edible and nutritious.
It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate.

Myth 3 Cauliflower only comes in one colour.
Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too?
Orange has the most amount of beta carotene out of all the cauliflower variants.
Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring.
Green looks like the cauliflower but has the chlorophyll content found in broccoli.

If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.

Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise.

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Nutritional Values Of Cauliflower

A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein.
Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process.

Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use.

Table Source: USDA

For 100gm of cauliflower (raw)
Name Amount Unit
Water 92.1 g
Energy 25 kcal
Protein 1.92 g
Total lipid (fat) 0.28 g
Carbohydrate, by difference 4.97 g
Fibre, total dietary 2 g
Sugars, total including NLEA 1.91 g
Calcium, Ca 22 mg
Iron, Fe 0.42 mg
Magnesium, Mg 15 mg
Phosphorus, P 44 mg
Potassium, K 299 mg
Sodium, Na 30 mg
Zinc, Zn 0.27 mg
Copper, Cu 0.039 mg
Selenium, Se 0.6 µg
Vitamin C, total ascorbic acid 48.2 mg
Thiamin 0.05 mg
Riboflavin 0.06 mg
Niacin 0.507 mg
Vitamin B-6 0.184 mg
Folate, total 57 ug
Folate, food 57 ug
Folate, DFE 57 ug
Choline, total 44.3 ug
Lutein + zeaxanthin 1 µg
Vitamin E (alpha-tocopherol) 0.08 mg
Vitamin K (phylloquinone) 15.5 µg
Fatty acids, total saturated 0.13 g
4:0 0 g
6:0 0 g

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Where Does UR Cauliflower Grow?

Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha.

Upsides Of Eating Cauliflower
  1. Rich in antioxidants and phytonutrients that protect against cancer.
  2. Great source of vitamins and fibre.
  3. Low in calories, helps with weight loss and weight management.
  4. Strengthens our bones, improves heart health.
  5. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function.
  6. Regulates the immune system and inflammation.
  7. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.
  8. Improves insulin sensitivity.
  9. Helps in preventing oxidative stress.
  10. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body.
Raw Vs Cooked Cauliflower

Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas.

If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas.

Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients.

Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go.
Myth 2 The stems and leaves of cauliflower are edible and nutritious.

It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate.
Myth 3 Cauliflower only comes in one colour.

Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too?
Orange has the most amount of beta carotene out of all the cauliflower variants.
Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring.
Green looks like the cauliflower but has the chlorophyll content found in broccoli.

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If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.


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