Winter Vegetables: Benefits of Cauliflower

Benefits of Eating Cauliflower

Contains Tons of Vitamins and Minerals

Cauliflower is a rich source of folate, B complex vitamins and vitamin E. It provides vital minerals such as calcium, magnesium, iron, phosphorous, potassium, sodium and zinc without adding any harmful cholesterol. It is a good source of protein, unsaturated fats, and essential omega-3 fatty acids. It also provides dietary fiber and contains smaller amounts of natural sugars as compared to the other members of its botanical relatives, such as broccoli.

Provides Protection and Nourishment By Boosting the Immune System

Cauliflower has power antioxidants, such as, Vitamin C and manganese that help provide protection  and nourishment to the body. With immune-strengthening nutrients, and other healthy components, the presence of vitamin C, cauliflower in it inhibits various infections and strengthens the defense mechanisms of the body by hampering the growth of disease-causing inflammation. It also contains photochemical called glucosinates and insoles that stimulate cancer-blocking enzymes and alleviates oxidative stress and damage caused by free radicals.

Helps with Hypertension

Besides fighting free radicals, cauliflower has Vitamin K and glucoraphanin that ensures blood circulation and proper function of the blood vessels. Eating cauliflower also reduces the risk of atherosclerosis and promotes cardiovascular health. Also, vitamin K, may help in preventing bone loss in both men and women.

Great Source of Fiber, Controls Cholesterol

Cauliflower is a great source of dietary fiber. It aids in digestion and promotes the elimination of toxins from the body. The presence of glucoraphanin, glucosinolate, and sulforaphane in this vegetable protects the stomach lining and helps in resisting the growth of Heliobacter pylori bacteria. The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help with the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure. 

In addition, the fiber and omega-3 fatty acids present in cauliflower also prevent hardening of the arteries. Dietary isothiocyanates in cauliflower prevent the risk of various abdominal disorders such as stomach ulcers and colon cancer.

Helps Absorb Iron and Bone Density

It helps to better absorb iron in the blood with Vitamin C present in cauliflower . This helps to increase the hemoglobin count in the body. Vitamin C, also plays an important role in the production of collagen that protects the joints and bones from inflammatory damage. 

Aids In Weight-Loss 

Cauliflower possesses anti-obesity bacteria called indoles . Studies have found that consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders in the body. It also helps in the stimulation of fat-burning thermogenesis, aids in weight loss and prevents obesity.

Aides In Growing Healthy Babies

Including cauliflower in your diet during pregnancy is beneficial because of the presence of essential folate, which helps in healthy neural development of the baby.

Helps Keep Efficient Nuerological Communication

Cauliflower contains minerals choline and phosphorous that are both effective in repairing cell membranes. This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves

Source: Organic Facts

Cumin Spiced Turkey Burgers

Cumin Spiced Turkey Burgers

Ingredients:

1 lb. of 93/7 fat free natural ground turkey

1 rounded tbsp. of cumin
1 tbsp of olive oil

Directions:

Step 1: Add the cumin to the ground turkey and mix. Shape the ground turkey into 4 oz. balls and flatten them into patties.

Step 3: Place a pan on the burner on Medium/High. Next, add some oil with your olive oil spray bottle.

Step 4: Cook for 5 minutes on each side. Try adding some mustard!

Nutrition Facts Cumin Spiced Turkey Patties Serving Size 1/2 cup
Amount Per Serving
Calories 100.63 Calories from Fat  30
% Daily Value
Total Fat 3.33g	5%
Saturated Fat 0.17g	1%
Trans Fat 0.01g
Cholesterol 30mg	10%
Sodium 43.33mg	2%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Sugars 0g
Protein 18.67g	37%
Vitamin A (IU) 0	0%
Vitamin C 0mg	0%
Calcium 0mg	0%
Iron 0.96mg	5%

The Benefits of Eating Squash

Benefits of Eating Squash

• Full of vitamin C, magnesium, and other antioxidant compounds

• It helps to neutralize free radicals throughout the body. Free radicals have been connected with a wide spread of illnesses, including cancer, heart diseases, and premature aging.

• Contains high levels of vitamin A, including carotenoid phytonutrients like lutein and zeaxanthin. These help the body boost its immune response and defend against foreign substances

• Great source of B-complex vitamins which helps boost metabolism,. Certain types of squash contain good amounts of dietary fiber and pectin. Pectin regulates blood sugar  throughout the body, making sure that the insulin and glucose activities within the body remain constant and smooth. 

• Due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene,and polysaccharides called homogalacturonan squash gives out anti-inflammatory properties to help heal the body. Anti-inflammatory effects can extend to arthritis and gout. Studies on squash have linked it to reducing gastric and duodenal ulcer reduction, and general anti-inflammation of the cardiovascular system. Inflammation in the body is closely linked to type-2 diabetes.

• The seeds of squash can also be eaten or chewed to get a number of health benefits. These seeds have been directly connected to antifungal, antimicrobial, and antiparasitic activity within the body, protecting us from a wide variety of diseases, including tapeworms and other intestinal parasites.

• Having magnesium and potassium present in squash forms a very effective defense line against cardiovascular issues. Potassium is a vasodilator, which means that it relaxes the tension of blood vessels and arteries, thereby increasing blood flow, oxygenation and reducing the stress on the heart. The fiber found in squash is very good at scraping excess cholesterol from the walls of arteries, thereby reducing the chances of atherosclerosis, heart attack, and stroke. The high levels of folate in squash neutralize harmful levels of homocysteine that builds up in the body. Homocysteine has been linked to increased chances of developing cardiovascular diseases

• High levels of essential vitamins found in squash is very important part of developing bone matter and bone mineral density. Squash is a valuable source of calcium, manganese, zing and other very important trace elements. This helps reduce your chances of developing osteoporosis as you age and ensure the strength and durability of your bones.