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Cauliflower- Nutritional Value
forumtester Wed Oct 21, 2020 10:26 pm
Nutritional Profile
A serving is 1 cup, or about 100 grams, of chopped cauliflower. One serving of raw or cooked cauliflower has:
25 calories
0 grams of fat
5 grams of carbohydrates
2 grams of dietary fiber
2 grams of sugar
2 grams of protein
30 milligrams of sodium
As for vitamins and nutrients, one serving of cauliflower has:
100% of the daily recommended amount of vitamin C
About a quarter of your daily vitamin K
2% of your daily calcium and iron
6% of your daily potassium
More than 3 % of your daily magnesium
Health Benefits
Of the 100 grams of cauliflower in one serving, 92 grams are water. That means this veggie can help keep you hydrated. It’s also a good source of fiber.
Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer - they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.
When You Shouldn't Eat Cauliflower
People with certain conditions may want to talk to their doctor before eating cauliflower.
Thyroid issues. The thyroid is a small gland in your neck that makes important hormones. To do its job, it needs iodine. Eating a lot of cauliflower may keep your thyroid from absorbing iodine - and keep it from making hormones. But for this to happen, you’d need to eat a much larger amount of cauliflower than most people would ever eat in one sitting.
Digestion or GI issues. High-fiber foods like cauliflower may cause bloating and gas, especially for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis.
Heart disease. If you take blood thinners or statins for heart disease, your doctor may recommend that you avoid foods high in vitamin K because they can affect your medications.
How to Prepare It
Cauliflower is versatile and can be prepared in a number of ways:
Steam it. The simplest way is to steam it. You can steam the whole head or cut it into florets.
Roast it. Cut the head of cauliflower into steaks or florets, spread them on a cooking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast in the oven until it’s golden.
Puree it. Once cauliflower has been cooked, it can be pureed until it's smooth. Some people use it as a substitute for cream sauces or add it to smoothies.
Mash it. Boost the nutrition value of mashed potatoes by steaming some cauliflower and mashing it into them. Or skip the potatoes and opt for low-carb mashed cauliflower instead. You also can mash cauliflower into pizza dough for a lighter crust.
Grate it. Steam cauliflower and then grate it into a rice-like texture.
A serving is 1 cup, or about 100 grams, of chopped cauliflower. One serving of raw or cooked cauliflower has:
25 calories
0 grams of fat
5 grams of carbohydrates
2 grams of dietary fiber
2 grams of sugar
2 grams of protein
30 milligrams of sodium
As for vitamins and nutrients, one serving of cauliflower has:
100% of the daily recommended amount of vitamin C
About a quarter of your daily vitamin K
2% of your daily calcium and iron
6% of your daily potassium
More than 3 % of your daily magnesium
Health Benefits
Of the 100 grams of cauliflower in one serving, 92 grams are water. That means this veggie can help keep you hydrated. It’s also a good source of fiber.
Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer - they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.
When You Shouldn't Eat Cauliflower
People with certain conditions may want to talk to their doctor before eating cauliflower.
Thyroid issues. The thyroid is a small gland in your neck that makes important hormones. To do its job, it needs iodine. Eating a lot of cauliflower may keep your thyroid from absorbing iodine - and keep it from making hormones. But for this to happen, you’d need to eat a much larger amount of cauliflower than most people would ever eat in one sitting.
Digestion or GI issues. High-fiber foods like cauliflower may cause bloating and gas, especially for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis.
Heart disease. If you take blood thinners or statins for heart disease, your doctor may recommend that you avoid foods high in vitamin K because they can affect your medications.
How to Prepare It
Cauliflower is versatile and can be prepared in a number of ways:
Steam it. The simplest way is to steam it. You can steam the whole head or cut it into florets.
Roast it. Cut the head of cauliflower into steaks or florets, spread them on a cooking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast in the oven until it’s golden.
Puree it. Once cauliflower has been cooked, it can be pureed until it's smooth. Some people use it as a substitute for cream sauces or add it to smoothies.
Mash it. Boost the nutrition value of mashed potatoes by steaming some cauliflower and mashing it into them. Or skip the potatoes and opt for low-carb mashed cauliflower instead. You also can mash cauliflower into pizza dough for a lighter crust.
Grate it. Steam cauliflower and then grate it into a rice-like texture.
Content from https://www.webmd.com
forumtester- Posts : 165
Join date : 2015-12-25
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