花椰菜高纖維低熱量，降血壓減肥就靠它

Cruciferous vegetables are known for their nutrient-rich properties, and cauliflower, with its slightly fruity and sweet flavour, and the variety of ways to prepare it, as well as its high nutritional value and low calorie and carbohydrate content, has become a popular "trendy vegetable" in recent years. Whether on restaurant menus or vegetarian tables, cauliflower is often prepared in the form of rice, mashed potatoes or even chicken wings, and can be used as a snack, main course or side dish; steamed, baked, stir-fried, in soups, salads or slow-cooked dishes, it is highly malleable and versatile.

Among the varieties of cauliflower, white cauliflower is affordable and readily available in almost all markets, while orange, purple and light green cauliflower are relatively rare and expensive. It's worth noting that cauliflower ranks in the top 25 of the Centers for Disease Control and Prevention's (CDC) Overall Nutrient Density Index (ANDI), making it a standout among fruits and vegetables. Like other cruciferous vegetables, cauliflower has a strong odour when cooked due to the presence of high sulphur compounds called "Glucosinolates"; to reduce this pungent odour, shortening the cooking time is an effective way.

7 Health Benefits of Cauliflower

Low calorie and high nutrient, excellent nutrient density

Each 128g (1 cup) of cauliflower contains only 25kcal and 3g of dietary fibre, which is 10% of the Recommended Daily Intake (RDI), and 77% of vitamin C, which is the recommended daily intake (RDI).Vitamin K. It is also rich in B vitamins, potassium, manganese, magnesium, phosphorus and other minerals, making it a "small volume, large capacity" nutritional treasure.

High fibre and high water, protects the intestines, reduces weight and prevents chronic diseases.

The high fibre properties of cauliflower are not only good for the intestines, but also for the digestive tract.probioticsFibre provides nutrients to help reduce inflammation, promote digestive health, prevent constipation, and has been proven by the U.S. National Library of Medicine to help reduce the risk of heart disease, cancer, diabetes, and many other chronic diseases. At the same time, fibre brings a strong sense of satiety can effectively inhibit extra appetite, reduce total calorie intake, to prevent obesity has a positive effect. Coupled with the high water content of cauliflower, low calorie, can slow down digestion after consumption, but also can replace rice, bread and other staple foods, to lose weight and weight control is very friendly.

Rich in antioxidants, anti-inflammatory, anti-cancer, heart protection

Cauliflower contains many antioxidants that protect cells from harmful free radicals and inflammation. Glucosinolates and isothiocyanates, which are found in high levels, provide special protection against lung, colorectal, breast, and prostate cancers, while carotenoids and flavonoids further inhibit the growth of cancer cells, reduce the risk of heart disease, and strengthen the immune system. Carotenoids and Flavonoids can further inhibit cancer cell growth, reduce the risk of heart disease and strengthen the immune system.

High choline content for cellular protection,BrainstormingLiver

Choline, an essential nutrient that is deficient in many people and rare in natural foods, is found in cauliflower. Choline not only maintains the integrity of cell membranes, participates in DNA synthesis, and supports the body's metabolism, it is also essential for brain development and nervous system health, and prevents the build-up of cholesterol in the liver. Chronically low choline intake may increase the risk of cognitive disorders, liver disease and heart disease.

Radish sulphanes help to prevent cancer, lower blood pressure and protect blood vessels.

Sulforaphane, a powerful antioxidant found in cauliflower, has been shown to not only inhibit the growth of cancer cells, especially colon and prostate cancers, but also to lower blood pressure, maintain vascular health, and reduce the incidence of heart disease and diabetes. a 2015 review published in the journal Oxidative Medicine and Cellular Longevity noted The anti-inflammatory properties of carrot sulphanes may be useful in preventing hypertension, atherosclerosis, stroke and myocardial infarction.

Low-carbohydrate properties, suitable for weight loss and low-carbon diets

For people following a low-carb diet, cauliflower is an ideal alternative to grains and legumes. Data show that each cup of cauliflower contains only 5 grams of carbohydrates, while each cup of rice contains up to 45 grams of carbohydrates, which is nine times more than cauliflower. Replacing some of the staple food with cauliflower can effectively control the intake of carbohydrates, and help to lose weight.

Special populations need to be aware and avoid the risk of consumption

Overall, the risk of consuming cauliflower is low, but excessive consumption may cause flatulence, and people with weak digestive functions should pay special attention to controlling their consumption. In addition, the Ohio State University Wexner Medical Center reminds people taking blood thinning medication should be concerned about the intake of cauliflower - including cauliflower in a variety of vegetables with high vitamin K content, which may affect the efficacy of blood thinning medication, and should be consumed reasonably under the guidance of a doctor.