Cauliflower has achieved Superstar status in the United States. Americans can buy it pre riced and frozen or prepared with other vegetables. For a quick meal, cauliflower is even recommended as a substitute for starchy mashed potatoes. But some people believe cauliflower is broccoli with zero nutrients or as less nutritious than broccoli. Here we will discuss the benefits of Broccoli and Cauliflower, both are
- Cruciferous vegetables
- Provide antioxidants and phytonutrients
- May reduce the risk of some cancers
- Low in calories and sodium
- Good source of fiber
- Cauliflower and Broccoli Nutrition Facts
What’s the difference between Broccoli and Cauliflower?
Cauliflower is mostly white while Broccoli is green. Both of the vegetables have a flower head which grows from the central point of the vegetable. The difference is Broccoli Flower’s head is spread out while Cauliflowers are firmly bunched.
When it comes to taste Broccoli has a stronger, greener flavor, while cauliflower is more gentle. Raw Cauliflower can be prepared a number of ways including roasted and used in a wide variety of soups.
Similarly, they have their individual health benefits. They both are low in Calories and High on nutrients and that’s why these vegetables are creating a progressive increase in demand.
Is broccoli good for you?
Yes, Broccoli is a great source of Vitamin B2, C and K. And also a good source of Potassium, Fiber, and Folate (Folic Acid).
Vitamin K, several B vitamins enhance cognitive function and improve brainpower.
Vitamin C in broccoli good for skin and helps to stop premature aging. It combats free radicals and helps prevent wrinkles, fine lines, and skin spots.
Magnesium, calcium, and potassium in broccoli help regulate blood pressure.
Folate (Folic Acid) helps in the production and maintenance of new cells in the body.
Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines. Diet with a high fiber intake can also help lower cholesterol.
Vitamin A in Broccoli is also good for eye health. It plays a great role in developing retinal, which is the light-absorbing molecule and it is required for color vision.
Can you substitute Broccoli for Cauliflower and vice versa?
Yes, both can be a substitute for each other and can be interchangeable in recipes. Cauliflower and Broccoli have fibrous texture and absorb flavors from other foods. And from the health point of view, they both have almost the same nutrients.
A 3.5 oz (100g) serving of cauliflower has about 10 less calories than broccoli and has slightly less fat, carbohydrates, and protein. Cauliflower is a good source of folate and niacin but is deficient in other vitamins including A, E, and K
Is Cauliflower good for high blood pressure?
Yes, it can help boost HDL cholesterol (the good kind) levels and lower blood pressure. Having 3 servings per week of 1–2 heads is a good idea to a healthy diet.
Cauliflower and Broccoli nutrition facts
Benefits of eating broccoli daily
Helps in Weight Loss
Well, Broccoli is low fat and low calorie and it can help you to fill up quickly. So including them in your diet can result in weight loss more quickly.
Broccoli is a great source of vitamin K and has several B vitamins. And we all know that vitamin K is known to enhance cognitive function and improve brainpower. Similarly, several B vitamins play a key role in improving memory and mental stamina. Broccoli can also help to relieve mental depression and exhaustion.
Prevent Wrinkles and Stops Premature Aging
Broccoli can help stop premature aging. Antioxidant vitamin C in broccoli combats free radicals and helps prevent wrinkles, fine lines, and skin spots. Furthermore, Broccoli contains vitamin E, B-complex and beta carotene that keep your skin young.
Tomatoes, Olive oil, Nuts, and Fatty fish are great anti-inflammatory. Similarly, Broccoli may slow down the damage to joints associated with osteoarthritis. Broccoli’s isothiocyanates and omega-3 fatty acids also help to regulate inflammation.
Good for Digestion
Yes, you heard it right. Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.
Supports Eye Health
Broccoli’s nutrients are very good for eyes as well. The two carotenoids namely lutein and zeaxanthin which are found in broccoli are important for eyes.
As we explained above that Broccoli is also a good source of vitamin A, which plays a great role in developing retinal which is the light-absorbing molecule. It is required for both low-alight and color-vision.
Promotes Healthy Bones
Bring a vegetable rich in calcium and vitamin K, broccoli promotes bone health and helps in preventing osteoporosis.
Broccoli can treat lower cholesterol because of the soluble fiber in the vegetable binds with cholesterol in the blood. This binging makes the cholesterol easier to eliminate, and consequently lowers cholesterol levels in the body.
Regulates Blood Pressure
Researches at the OHSU School of Medicine discovered that broccoli helps regulate blood pressure. Sulforaphane, an organic sulfur compound in broccoli, performs a key role in improved DBA methylation, which is essential for normal cellular function and proper expression. This I turn helps regulate blood pressure level. Plus, the magnesium, calcium, and potassium in broccoli also help regulate blood pressure.
Good for Heart Health
In addition to reducing cholesterol, broccoli can support heart health by helping to keep blood vessels strong. The sulforaphane that is found in broccoli is an anti-inflammatory.
What role can be played by sulforaphane? Damage to blood vessels lining caused by chronic blood sugar problems can be prevented or reverse by that Sulforaphane.
Benefits of eating Cauliflower daily
Lowering the Risk of Cancer
The antioxidant superpowers of cauliflower accredited by the National Cancer Institute with lowering the risk of oxidative stress which in turn reduces the risk of several types of cancer namely breast prostate colon ovarian and bladder cancer.
Eliminate inflammation and Lower Oxidative Stress
Eating cauliflower consistently can also help to eliminate inflammation throughout the body. It is a rich source of many different antioxidants and anti-inflammatory compounds that not only help with the elimination of free radicals in the body but also lower oxidative stress.
Also, cauliflower is high in vitamin C another potent antioxidant which can help boost immunity
Improve Cardiovascular Health
Cauliflower can also help to promote the overall health of our heart in many different ways and improve
cardiovascular health. The many different antioxidants and anti-inflammatory compounds previously
mentioned can help to promote the overall health of our arteries and blood vessels helping to reduce plaque buildup.
The omega-3 fatty acids found in cauliflower are also helpful in this regard
Control High Blood pressure and Cholesterol Levels
This healthy vegetable can also help to lower high blood pressure and cholesterol levels. Regular consumption of cauliflower can help to reduce the risk of conditions such as atherosclerosis and lower triglyceride levels in the body
Prevent Stomach Disorders
Consuming cauliflower can also help to prevent certain stomach disorders while also improving and promoting proper digestion.
Helps in Digestion
It is a great source of dietary fiber which not only helps with the digestion process but also promotes the elimination of unwanted toxins from the body
Reducing the risk of Abdominal Disorders
Important compounds found in cauliflower also help to protect the lining of the stomach while reducing the risk of some abdominal disorders such as stomach ulcers
Reduce the risk of Digestive Disorders
Cauliflower also contains sulfur-containing compounds known as glucosinolates which will promote
nutrient uptake and absorption from the healthy foods we eat and again reduce the risk of digestive disorders
Good for Bones
Regular consumption of cauliflower can help to improve the overall health of our bones. It is very rich in vitamin C which plays a vital role in the production of collagen. Collagen works to protect the bones and joints from inflammatory damage which can compromise our bone health.
As well cauliflower contains good levels of vitamin K which can help to prevent bone loss in both men and women and is an important vitamin for overall bone health