Why does Cauliflower rank among the top 25 powerhouse vegetables?

According to World’s Healthiest Foods, one cup of cooked cauliflower provides 73 to 77 percent of the recommended daily amount of vitamin C, 19 percent of the daily vitamin K amount and 8 percent of the daily manganese amount.

Some significant reasons on why Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI) – a scoring method that ranks foods based on their nutrient content per calorie, ranked cauliflower among the top 25 powerhouse fruits and vegetables:

Cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants –

Glucosinolates are biologically active compounds in the Brassicaceae family of plants, recent studies have shown beneficial effects of glucosinolates, including regulatory functions in inflammation, stress response, phase I metabolism, and antioxidant activities, as well as direct antimicrobial properties.

Isothiocyanates are compounds produced by several plants belonging to the families Brassicaceae, it had been widely reported that the isothiocyanates have various biological effects, such as antifungal activity.

Cauliflower contains carotenoid and flavonoid antioxidants as well –

Carotenoids also act as antioxidants in the human body. They have strong cancer-fighting properties, according to the Physicians Committee for Responsible Medicine. Some carotenoids are converted by the body to vitamin A, which is essential to vision and normal growth and development. Carotenoids also have anti-inflammatory and immune system benefits and are sometimes associated with cardiovascular disease prevention.

Flavonoids also possess antibacterial, antiviral, and anti-inflammatory effects.

Cauliflower is high in choline, an essential nutrient that many people are deficient in –

Choline is a nutrient that supports various bodily functions, including cellular growth and metabolism. The body makes some choline, but the majority comes from dietary sources.

Cauliflower contains sulforaphane, an extensively studied antioxidant –

Sulforaphane has gained significant attention in anticancer research.

(Source of Information: livescience.com, healthline.com, sciencedirect.com &

Here are some delicious and nutritious recipes of cauliflower to appreciate its worth:

Cooked Cauliflower for Salad


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