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Tuesday, 23 October 2012

Cauliflower

What is Cauliflower
A member of the cabbage family, Cauliflower originated from China. This vegetable is high in potassium, iron, and zinc. The most common variety is white but cauliflower also comes in green and purple.

White cauliflower is the most common colour of cauliflower.
Orange cauliflower (B. oleracea L. var. botrytis) contains 25 times the level of vitamin A of white varieties. This trait came from a natural mutant found in a cauliflower field in Canada.Cultivars include 'Cheddar' and 'Orange Bouquet'.
Green cauliflower, of the B. oleracea botrytis group, is sometimes called broccoflower. It is available both with the normal curd shape and a variant spiky curd called Romanesco broccoli. Both types have been commercially available in the U.S. and Europe.
Purple color in cauliflower is caused by the presence of the antioxidant group anthocyanins, which can also be found in red cabbage and red wine.Varieties include 'Graffiti' and 'Purple Cape'. 

You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family.

Health Benefits


1. Antioxidation: Cauliflower is a very good source of vitamin C and manganese, 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.

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

4. Digestive: A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and 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.

6. It is high in nutritional and low in clorie so it is good for dieters
Medical disclaimer:
  • The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 
Names In Other Languages for Cauliflower(Arabic, Assamese, Bengali,Chinese, French, German, Gujarati,Hindi, Kannada, Malay, Malayalam, Oriya, Sinhala, Spanish, Tamil, Telugu, Turkish, Urdu):


Nutritional value based on Raw White Cauliflower


NUTRITION INFORMATION
Amounts per 1 cup (100g)

Calorie Information
Amounts Per Selected Serving
%DV
Calories
25.0
(105 kJ)
1%
  From Carbohydrate
19.3
(80.8 kJ)
  From Fat
0.8
(3.3 kJ)
  From Protein
4.8
(20.1 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
5.3
g
2%
Dietary Fiber
2.5
g
10%
Starch
~
Sugars
2.4
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.1
g
0%
Saturated Fat
0.0
g
0%
Monounsaturated Fat
0.0
g
Polyunsaturated Fat
0.0
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
37.0
mg
Total Omega-6 fatty acids
11.0
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
2.0
g
4%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
13.0
IU
0%
Vitamin C
46.4
mg
77%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.1
mg
0%
Vitamin K
16.0
mcg
20%
Thiamin
0.1
mg
4%
Riboflavin
0.1
mg
4%
Niacin
0.5
mg
3%
Vitamin B6
0.2
mg
11%
Folate
57.0
mcg
14%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.7
mg
7%
Choline
45.2
mg
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
22.0
mg
2%
Iron
0.4
mg
2%
Magnesium
15.0
mg
4%
Phosphorus
44.0
mg
4%
Potassium
303
mg
9%
Sodium
30.0
mg
1%
Zinc
0.3
mg
2%
Copper
0.0
mg
2%
Manganese
0.2
mg
8%
Selenium
0.6
mcg
1%
Fluoride
1.0
mcg

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
18.0
mg

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
91.9
g
Ash
0.7
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Footnotes for Cauliflower, raw
Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2#ixzz25KNIAiuH

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Cauliflower Substitute

You can use broccoli as substitute. If you hate both cauliflower and broccoli than you can go with cabbage or any root vegetables


Where it can be used

Cooking,salad and Soup

How to Store

The best way to store cauliflower is in the refrigerator, covered by a plastic or paper bag. You can store it in vacuum boxes too

2 comments:

  1. wow, its really a useful post. got to know its name in kannad which i wanted ;) Thnx for the lovely post :)

    ReplyDelete
  2. AS usual a very informative post, I could not take my eyes off those coloured cauliflowers!

    ReplyDelete

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