Cauliflower is healthy and versatile to use in the kitchen. All information about nutrients and preparation of the tasty vegetables.
Not everyone likes the taste of cauliflower – it can be used in many ways. In addition, cauliflower is extremely healthy due to its nutrients.
Nutritional values of cauliflower
Like broccoli and artichokes, cauliflower is a flowering vegetable. In addition to few carbohydrates and proteins, cabbage has a lot of other ingredients, such as fiber. The indigestible plant components are not only healthy, but should also make you slim. The reason for this: cauliflower consists of 90 percent water and contains hardly any fat or sugar. In addition to vitamins C and K, calcium and potassium, magnesium can also be found in cabbage – in other words, almost everything the body needs for a balanced and healthy diet.
The nutritional values at a glance:
Raw cauliflower (100 grams):
- 23 kilocalories
- 2 grams of protein
- 0.3 grams of fat
- 2 grams of carbohydrates
- 3 grams of fiber
Other nutritional values:
- 0.1 grams of vitamin B1
- 1 milligram of vitamin B5
- 55 micrograms of folic acid
- 73 milligrams of vitamin C
- 208 micrograms of vitamin K
- 328 milligrams of potassium
- 0.6 milligrams of iron
Attention: The values differ depending on the type of preparation.
So found in 100 grams of frozen cauliflower
- 22 calories
- 1.8 grams of protein
- 0.2 grams of fat
- 3.3 grams of carbohydrates
and in 100 grams of cooked cauliflower the following nutritional values:
- 18 calories
- 2.1 grams of protein
- 0.2 grams of fat
- 2.0 grams of carbohydrates
How healthy is cauliflower?
Due to its numerous nutritional values, cauliflower is one thing above all: healthy. The different ingredients can not only help you lose weight – they also prevent certain diseases. Eating cauliflower regularly not only reduces the risk of heart disease and stroke. Among other things, the vegetables are said to reduce the risk of developing type II diabetes. Cabbage is also said to help with rheumatoid arthritis. Researchers at Heidelberg University were also able to demonstrate that the sulforaphane it contains slows down the growth of tumor cells.
If you suffer from gastrointestinal diseases, you should try to use cauliflower as a natural household remedy: Here, too, the vegetable can provide a gentle remedy.
But cauliflower alone is not a panacea. Therefore, make sure you eat a balanced diet and learn to read your body’s signs.
Lose weight with cauliflower
Cauliflower is low in carbohydrates and protein, but high in fiber. Therefore, you should definitely put it on your menu if you want to lose weight in a healthy way. The vegetables are also suitable for a low-carb diet – because you can simply replace carbohydrates with cabbage. Another plus that makes cauliflower so healthy and the perfect helper for a diet: the potassium it contains has a draining effect on the body.
But beware: an unbalanced and unbalanced diet can lead to deficiency symptoms. So make sure you have a varied diet plan. If you are unsure, ask your doctor for advice.
Preparation of cauliflower
When buying cauliflower, make sure it is fresh. Because here you have the most of the good ingredients and vitamins, as a look at the nutritional values already shown shows. According to experts, there are also some differences in the method of preparation. You should therefore avoid cooking if possible, because the nutrients contained in cauliflower are sensitive. According to a study by the University of Warwick, 20 to 30 percent of the bioactive substances are lost after only five minutes of cooking the vegetables. After ten minutes it’s even 40 to 50 percent and with a cooking time of 30 minutes up to 75 percent is gone.
Substances in food that have no nutritional character are referred to as bioactive substances – but they are said to have a positive effect on health. The bioactive substances include, for example, roughage, fats and proteins. In the best case scenario, you should steam the cauliflower – because this way you ensure that in the end almost all the vitamins end up on your plate and thus also in your digestive tract.
Tip: The above vitamins and nutrients are also found in cabbage leaves – and in even greater amounts. You can also use cauliflower leaves, for example in salads.