Munch on cauliflowers for good health!

The ‘cole’ vegetables include some large varieties of vegetables like cabbage, kale, Brussels broccoli and many more and they are grown and consumed worldwide. Cauliflower is also one of them, an extremely healthy and wonderful source of nutrients. The crunchy white flower vegetable is popularly known as 'gobi' in Hindi.

It is one of the prominent summer vegetables that can be eaten in a variety of ways. Some love to eat parathas of crushed cauliflower or some like to munch on sauteed veggie sprinkled with black pepper and some enjoy it as a 'sabzi' mixed with other vegetables like carrots, peas, potatoes, and soybeans.

Does not matter in whatever form you consume it, the unique plant compound of cauliflower helps to keep you away from several types of diseases. The best part is it is a weight loss-friendly veggie that can be added easily to your diet. So here are some of the science-based benefits of consuming cauliflower.

Rich in Fibre: To maintain strong metabolic health and overall health, we need an adequate amount of fibre every day. Cauliflowers are quite high in fibre. One cup of cauliflower can complete your 10% need of the day for fibre. According to PubMed, Fibre is important because it feeds the healthy bacteria in the gut that supports anti-inflammation and promotes gut health. Diet rich in fibre also helps prevent the risk of obesity.

Rich in Sulforaphane: Sulforaphane is an important antioxidant one can get with the consumption of cauliflower. PubMed says that this compound is considered to protect from colon and prostate cancer. Its effects have also been studied and researched on some other cancers such as Breast, Leukaemia, Pancreatic and Melanoma. Sulforaphane has also shown a beneficial effect in keeping blood pressure low and keeping arteries healthy.

May support your weight journey: Several properties of cauliflower can support your weight loss journey. It is low in calories, which means one can consume a lot of it without fear of gaining weight. On the other hand, it is rich in water and fibre that gives the feeling of fullness and prevents you from eating anything for a longer time.

Packed with antioxidants: Cauliflower provides enough antioxidants. Antioxidants help an individual to stay protected from inflammation and chronic illnesses. PubMed says they are also high in Vitamin C, which is used as an antioxidant by the body. That helps build strong immunity and reduces inflammation.

Nutritional value one can achieve through one cup of raw cauliflower.

• Calories: 25
• Fibre: 3 grams
• Vitamin C: 77% of the RDI, (recommended dietary intake)
• Vitamin K: 20% of the RDI
• Vitamin B6: 11% of the RDI
• Folate: 14% of the RDI
• Pantothenic acid: 7% of the RDI
• Potassium: 9% of the RDI
• Manganese: 8% of the RDI
• Magnesium: 4% of the RDI
• Phosphorus: 4% of the RDI

Here is how you can add cauliflower easily to your diet-

Cauliflower mac and cheese: It is easy to make cauliflower mac and cheese. One just needs to add cooked cauliflower that can be combined with milk, cheese and spices to make mac and cheese.

Cauliflower pizza crust: One can crush the cauliflower and knead it with the pizza dough.

Cauliflower rice: Replace white or brown rice with cauliflower that has been granted and then cooked.

Cauliflower hummus: Instead of chickpeas use cauliflower in hummus and keep all other ingredients the same.

Cauliflower mash: Instead of making mashed potatoes, boil some cauliflower and use it in place of potatoes.