Cauliflower is easy to add to one’s diet; nutritionists say one can consume it raw, which requires very little preparation, or eaten as a mildly cooked snack with other vegetables. When it comes to cooking, they say cauliflower can be prepared in many ways, including steaming, roasting or boiling. It can also be used in salads or soup, making it an excellent side dish. Also, it is fairly affordable and widely available in most markets in Kigali. Cauliflower provides many health benefits; nutritionists say they are low in calories, and full of vitamins and minerals that are all essential for good health. VITAMINS Erick Musengimana, a nutritionist at Rwanda Diabetes Association, Kigali, says this vegetable is known to be rich in Vitamin C, which is required for the growth and repair of tissues in all parts of the body. He says cauliflower is necessary for the formation of collagen, a protein known to build the skin, scar tissue and blood vessels. He says cauliflower also contains potassium, fibre, folic acid and sulphur, which help protect one’s health by preventing some diseases. Musengimana says cauliflower is abundant in antioxidants and anti-inflammatory elements that help bring down oxidative stress and free radical damage. “Cauliflower is also an excellent source of Vitamin K, which is a fat soluble vitamin that keeps the bones healthy and also prevents losses in bone mineral density, which could lead to osteoporosis,” he says. Like water, Musengimana says consuming the vegetable on a daily basis helps cleanse the body. He explains that this is because it contains certain compounds such as glucoraphanin and sulforaphane, among others that are useful in cleansing the body. It is also beneficial for detoxification and digestion because of sulphur rich substances called glucosinolates that aid nutrient absorption and toxin elimination. Isaac Bikorimana, a nutritionist at Kibagabaga Hospital, says people trying to sustain a youthful appearance should add cauliflower to their diet. He says that it serves as a low-calorie substitute for high-calorie foods, such as rice and flour, among others. “As a good source of fibre, cauliflower slows digestion and promotes the feeling of fullness. This may automatically reduce the number of calories one takes in throughout the day, thus aiding in weight control,” he says. He adds that high water content is another weight loss friendly aspect of cauliflower. In fact, 92 per cent of its weight is made up of water. Consuming lots of water-dense, low-calorie foods is associated with weight loss. He says because they are an abundant supply of antioxidants, free radical damage is mitigated, cutting down the aging process in people who make them part of their daily diet. OTHER BENEFITS Bikorimana says because of Vitamin B found in the vegetable, when consumed, it helps in brain development and health. He points out that some studies have proved that cauliflower is effective when it comes to preventing breast, liver, colon, stomach and lung cancers. The vegetable has been shown to possess chemo-preventive properties that prevent early stages of cancer growth, helping eliminate tumour development. Musengimana notes that cauliflower is also rich in glucosinolates, a useful sulphur-containing element. These protective compounds aid in preventing cancer cells from growing. Glucosinolates are utilised for DNA repair and help prevent the disease by retarding the mutation of cancer cells. In addition, he says that pregnant women should make cauliflower part of their diet because they are essential when it comes to the development of the foetus. He explains that folate can help ensure that the developing foetus grows normally, because it’s an excellent natural carrier of Vitamin B, including folate which is normally recommended by experts for pregnant women to consume. Another important nutrient that cauliflower has, and rare in other vegetables, Bikorimana says, is choline; a water-soluble vitamin-like essential that many people lack. He explains that this nutrient plays a major role in maintaining the integrity of cell membranes, synthesising DNA, as well as supporting metabolism. He adds that choline is also involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system, thus helping in preventing cholesterol from accumulating in the liver. editorial@newtimes.co.rw
