Quercetin belongs to a group of plant pigments called flavonoids that give many fruits, flowers, and vegetables their colors. Flavonoids, such as quercetin. ![]() Amazing Health Benefits of Cauliflower. By Dr. Mercola. Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. ![]() ![]() Cauliflower can even be seasoned and mashed for a healthier version of . Ten of its most impressive benefits follow: 1. Fight Cancer. Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer. A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals. It also inhibits the growth of cultured human breast cancer cells, leading to cell death. Other compounds in cauliflower also show anti- cancer effects. Boost Heart Health. Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium. It's Anti- Inflammatory. ![]() ![]() ![]() You need some level of inflammation in your body to stay healthy. However, it's also possible, and increasingly common, for the inflammatory response to get out of hand. If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation- related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting. It's Rich in Vitamins and Minerals. Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much- needed nutrients into your body. For instance, one serving of cauliflower contains 7. C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Research indicates that diet and nutrition are fundamental to our existence and the quality of that existence. Diet has a cumulative effect on our bodies—to fuel it. Boost Your Brain Health. Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy . It may even diminish age- related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life. Detoxification Support. ![]() Cauliflower helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur- containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes. Digestive Benefits. Cauliflower is an important source of dietary fiber for digestive health. According to the World's Healthiest Foods: 8. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall. Antioxidants and Phytonutrients Galore. Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It's packed with vitamin C, beta- carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS). As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more.
If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage. If cauliflower isn't your favorite vegetable, don't worry. You can get many of these same benefits by eating other members of the cruciferous vegetable family. Broccoli is one of them, but there are others too, including: The more vegetables you eat from this list the better, as each offers unique and wonderful benefits to your health. For instance, just one cup of kale contains over 1. IUs of vitamin A, the equivalent of over 2. Cabbage, meanwhile, is rich in vitamin K1 and B vitamins, which many are deficient in, and has been shown to help heal stomach ulcers and offers benefits to digestion. Additionally: 9. 10. Cruciferous vegetables contain protein, as much as 2. Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation However, don't underestimate the nutritive value of cauliflower. If it's been a while since you've given it a try, make it a point to give it another chance soon. If it's surrounded by green leaves it's likely to be especially fresh. If you want to know even more about cauliflower, be sure to read . Impressively, one serving of this dish provides 1. C, 4. 6% for vitamin K, and 3. Healthy Cauliflower with Turmeric. Ingredients: 1 lb cauliflower. Mediterranean Dressing. Sea salt and pepper to taste. Directions: Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits. Press or chop garlic and let sit for 5 minutes. Heat 5 tbs broth in a stainless steel skillet on medium heat. When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes. Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. Most people are not aware of the wealth of nutrients available in healthful foods, particularly organic fruits and vegetables. By getting to know your food, you can make informed decisions about how to eat healthier and thereby boost your brain function, lower your risk of chronic disease, lose weight, and much more. Food Facts is a directory of the most highly recommended health foods to add to your wholesome diet. Its purpose is to provide you with valuable information about various types of foods including recipes to help you maximize these benefits. You'll learn about nutrition facts, scientific studies, and even interesting trivia about each food in the Food Facts library. Remember, knowing what's in your food is the first step to choosing and preparing nutritious meals each and every day. So visit Mercola Food Facts today to get started. Foods That Fight Inflammation. Inflammation is part of the body's immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer. Add these items to your plate today. Foods That Fight Inflammation. Oily fish, like salmon, mackerel, tuna and sardines, are high in omega- 3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2. University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 2. Consider fish- oil supplements. They can cut inflammation, although a 2. That's because whole grains have more fiber, which has been shown to reduce levels of C- reactive protein, a marker of inflammation in the blood, and they usually have less added sugar. To be sure you're getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease- fighting phytochemicals—than those with lighter- colored leaves. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet. But for people who can tolerate it, low- fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School. In addition to their anti- inflammatory properties, she says, . Zashin's advice about what works for you, individually, applies here, as well.). Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2. Iranian study found that tomato juice consumption was also beneficial. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form. In test- tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti- inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical- fighting sulfenic acid. Foods That Fight Inflammation. Zashin, author of Natural Arthritis Treatment. In fact, a 2. 01. Spanish study found that the Mediterranean diet's myriad health benefits may be largely due to its liberal use of olive oil, especially the extra- virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body. But berries, especially, have been shown to have anti- inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color. And yep, they've got to be tart—sweet cherries just don't seem to have the same effects.
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