Health Benefits of Phool Gobhi (Cauliflower)
- Cauliflowers contain powerful antioxidants such as vitamin C and manganese and carotenoids such as beta-carotene and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. These compounds protect the body from free radical damage and reduce the risk of cardiovascular diseases and cancerous formations caused by oxidative stress. Vitamin C also boosts the immune system.
- This vegetable is a reservoir of anti-inflammatory compounds such as vitamin K, omega-3 fatty acids, glucosinolates and isothiocyanates. Regular consumption of cauliflowers can help decrease the risk of inflammation mediated diseases like arthritis, obesity, diabetes, mellitus, inflammatory bowel disease and ulcerative colitis.
- Regular consumption of cauliflowers help in reducing the effects of atherosclerosis by maintaining the blood vessels and thereby ensuring proper circulation to all essential organs such as the heart, brain and kidney.
- Cauliflowers are a rich source of dietary fiber that cleanses the system and gets rid of any unnecessary substances. Moreover, these vegetables contain a compound called glucoraphin that is known to be resistant to the bacterium Helicobacter pylori. This reduces the risk of stomach ulcers and cancer.
- This vegetable also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (Pantothenic acid), B6 (pyridoxine) and B9 (folic acid). Cauliflowers serves as a good source of proteins and minerals such as phosphorus and potassium.
Nutritional Value & Calories In Cauliflower
Amount: 1
Total Weight: 100 gm
| Nutrients | Amount |
| Basic Components | |
| Proteins | 1.9 g |
| Water | 91.9 g |
| Ash | 0.7 g |
| | |
| Calories | |
| Total Calories | 25 |
| Calories From Fats | 2.3 |
| Calories From Carbohydrates | 18 |
| Calories From Proteins | 4.7 |
| | |
| Carbohydrates | |
| Total Carbohydrates | 5 g |
| Dietary Fiber | 2 g |
| Sugar | 1.9 g |
| | |
| Fats & Fatty Acids | |
| Total Fat | 280 mg |
| Saturated Fat | 64 mg |
| Monounsaturated Fat | 17 mg |
| Polyunsaturated Fat | 15 mg |
| Omega-3 Fatty Acids | 7 mg |
| Omega-6 Fatty Acids | 8 mg |
| Vitamins | |
| Vitamin C | 48 mg |
| Vitamin E | 80 mcg |
| Vitamin K | 16 mcg |
| Thiamin | 50 mcg |
| Riboflavin | 60 mcg |
| Niacin | 507 mcg |
| Folate | 57 mcg |
| Panto Acid | 667 mcg |
| Vitamin B6 | 184 mcg |
| Minerals | |
| Calcium | 22 mg |
| Iron | 420 mcg |
| Magnesium | 15 mg |
| Sodium | 30 mg |
| Potassium | 299 mg |
| Phosphorus | 44 mg |
| Zinc | 270 mcg |
| Copper | 39 mcg |
| Manganese | 155 mcg |
| Selenium | 0.6 mcg |
| Fluoride | 1 mcg |
How many calories in Cauliflower (per 100 gm)
Cauliflower has about 25 calories per 100 gm of weight
How to Buy Cauliflowers
- When buying cauliflowers, look for ones that are clean and compact with creamy white or mild yellow florets. Completely white ones are those which haven’t matured yet. Spotted and dull colouring on cauliflowers is a sign of spoilage.
- Make sure that the cauliflower is surrounded by fresh and thick green leaves. Yellow, dry and wilted leaved ones must be avoided.
- The florets on the cauliflower must be firm and tightly bundled together. Any loose ends would indicate that the cauliflower is rotting. The base of the cauliflower must be observed and any signs of a dry and discoloured stem must be rejected.
- A heavy cauliflower indicates more juice and flesh and this is preferred to the lighter ones.
Cauliflower Storage Tips
- Raw and uncut cauliflowers can be stored for a week by placing them inside a plastic or paper bag, in a refrigerator. Do not wash them prior to storage as moisture speeds up the rate of decay.
- Cauliflowers that have been washed and cut into florets must not be kept for longer than 3-4 days. Cooked cauliflower can be kept in an airtight container but must be consumed quickly.
- These vegetables can also be frozen and kept for a period of 10 months to a year. Blanch the cauliflowers for 2-3 minutes prior to storage.
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Health Benefits of Band Gobhi (Cabbage)
- The phytonutrients present in cabbages help produce enzymes in the body that fight free radicals and reduce the risk of the different types of cancer, including lung and prostate.
- Vitamin C, found abundantly in cabbages, is an antioxidant that protects against any cell damaging effects of oxidation from free radicals. This is known to strengthen the immune system. Additionally, eating cabbages speeds up the wound healing process and ulcers and it also reduces chances of acquiring scurvy (a disease caused due to vitamin A deficiency).
- Polyphenols, which are special antioxidants found in red cabbage, help protecting brain cells from getting damaged and leading to Alzheimer’s disease.
- Indole-3-carbinol, a phytonutrient present in cabbage, helps in lowering cholesterol levels in the body by preventing the liver from secreting an enzyme that helps to carries cholesterol.
- Eating uncooked cabbage in salads or consuming cabbage juice (high in glutamine) on a regular basis is essential for maintaining good intestinal health and treating stomach ulcers. Furthermore, the rich fiber content in them and its distinctive ability to retain water causes cabbage to help in the relief of constipation.
- Cabbages are a good source of Vitamin K, which is essential in the production of blood clotting proteins. It is also high in potassium, which helps regulate blood pressure, promote a steady heartbeat and lower risks of a stroke. Moreover, cabbage contains quercetin, an antioxidant that is a natural antihistamine, which can benefit allergy sufferers.
Nutritional Value & Calories In Cabbage
Amount: 1 Cabbage
Total Weight: 100 g
| Nutrients | Amount |
| Basic Components | |
| Proteins | 1.2 g |
| Water | 95.32 |
| Ash | 0.8 |
| | |
| Calories | |
| Total Calories | 24 |
| Calories From Fats | 1.3 |
| Calories From Carbohydrates | 20 |
| Calories From Proteins | 3 |
| | |
| Carbohydrates | |
| Total Carbohydrates | 5.5 g |
| Dietary Fiber | 2.4 g |
| Sugar | 3.2 g |
| Sucrose | 80 mg |
| Glucose | 1.7 g |
| Fructose | 1.5 g |
| Maltose | 10 mg |
| | |
| Fats & Fatty Acids | |
| Total Fat | 153 mg |
| Saturated Fat | 27 mg |
| Monounsaturated Fat | 14 mg |
| Polyunsaturated Fat | 64 mg |
| Omega-3 Fatty Acids | 31 mg |
| Omega-6 Fatty Acids | 29 mg |
| Vitamins | |
| Vitamin A | 117 IU |
| Vitamin C | 43 mg |
| Vitamin E | 150 mcg |
| Vitamin K | 76 mcg |
| Thiamin | 54 mcg |
| Riboflavin | 33 mcg |
| Niacin | 278 mcg |
| Folate | 52 mcg |
| Panto Acid | 164 mcg |
| Minerals | |
| Calcium | 45 mg |
| Iron | 530 mcg |
| Magnesium | 14 mg |
| Sodium | 18 mg |
| Potassium | 221 mg |
| Phosphorus | 24 mg |
| Zinc | 180 mcg |
| Copper | 22 mcg |
| Manganese | 159 mcg |
| Selenium | 0.7 mcg |
| Fluoride | 1 mcg |
How many calories in Cabbage (per 100 gm)
Cabbage has about 24 calories per 100 gm of weight
How to Buy Cabbage
- Depending on the variety: green or red, select cabbages that are brightly coloured and discard the ones that show any signs of discolouration.
- Choose cabbages that are firm and dense with shiny and crispy leaves. Avoid leaves which appear cracked, bruised or blemished. Severe damage to the outer surface is a sign of worms.
- Usually, the surface of a cabbage has a few loose leaves on the outside and tightly packed leaves on the inside. If the outer surface appears to have more than a few loose leaves then this is a sign of an inconsistent tasting and textured vegetable.
- Avoid buying cabbage that has already been cut, halved or shredded, as it has probably lost its vitamin C content.
Cabbage Storage Tips
- If the cabbage has been cut and you intend to consume it quickly then it is recommended that you wrap it tightly with plastic to prevent loss of moisture and nutrients. Refrigerate the same but consume within 2-3 days.
- Raw and uncut cabbage can be stored in the same way and stays fresh for up to a week or 10 days. It can also be stored for a year when frozen. For this, blanch the shredded cabbage for 2 minutes before putting it into the freezer.
- In case you are planning on storing cooked cabbage, note that it can be placed in an air-tight container and refrigerated for 3-4 days.
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