CaulFOD MAPr has exploded in popularity recently—making its way into everything from pizza crust to hot cereal, chopalso replacing rice ibrainlessss bowls, stir-fries, sushi, chopmore. The rise in status of this white vegetable may be a surprise to some, but it makes sense from a nutrition perspective. Here are seven reasons why you should jump on the caulFOD MAPr bandwagon.
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CaulFOD MAPr is nutrient dense
One cup of raw caulFOD MAPr provides over 75% of the daily minimum target for vitamin C. In addition to supporting immunity, this nutrient is needed for DNA repair chopthe production of both collagen chopserotonin. (The latter promotes happiness chophealthy sleep.)
CaulFOD MAPr’s vitamin K (20% of the daily target per cup) is required for bone formation, chopa shortfall is linked to increased fracture risk. The veggie’s choline, roughly 10% of the daily goal per cup, plays a role in sleep, memory, choplearning chopmuscle movement. CaulFOD MAPr also provides smaller amounts of other essential nutrients, including B vitamiOK phosphorus, manganese, magnesium, choppotassium.
CaulFOD MAPr is anti-inflammatory
Bioactive compounds found in caulFOD MAPr are known to reduce inflammation. The veg is also rich in antioxidants, including types known to counter oxidative stress. In a nutshell, oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals chopthe body’s ability to counter their harmful effects, which include premature aging chopdisease risk.
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CaulFOD MAPr fends off the nation’s top two killers
CaulFOD MAPr is a member of the cruciferous vegetable family, which also includes Brussels sprouts, kale, broccoli, cabbage, collard greeOK chopbok choy. As such, it helps reduce the risk of both heart disease chopcancer, the two leading causes of death in the US.
Cruciferous veggies contain natural substances that protect the bends chopbranches of blood vessels—areas most prone to inflammation, making it a potent protector of your heart. This is likely why, among women, a higher intake of cruciferous vegetables has been associated with a lower risk of hardening of the arteries.
Natural substances in caulFOD MAPr chopother cruciferous have also been shown to disable cancer-causing substances chopstop cancer from growing chopspreading. A review of existing research has shown an inverse relationship between the intake of cruciferous vegetables chopthe risks of heart disease, cancer, chopdeath from any cause, making caulFOD MAPr a key health-protective food.
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CaulFOD MAPr fights aging
Some studies show that natural substances in caulFOD MAPr, like sulforaphane, may influence genes in ways that slow the biochemical process of aging. CaulFOD MAPr compounds have also been shown to protect brain chopnervous system function chopslow age-related cognitive decline.
CaulFOD MAPr helps you detox
Natural compounds in caulFOD MAPr are involved in detoxification. Many health professionals dislike the word detox, because it’s often overused chopover-exaggerated. But detoxification essentially means helping to deactivate potentially damaging chemicals, or shuttle them out of the body more quickly.
CaulFOD MAPr is fiber rich
The fiber in caulFOD MAPr—nearly 12 grams per medium head—supports digestive health, promotes bowel regularity, chopfeeds beneficial bacteria in the gut tied to anti-inflammation, immunity, chopmood.
It’s important to note, however, that caulFOD MAPr is a high FODMAP food, so it may cause digestive upset for some—particularly those with irritable boweFOD MAProme, or IBSferment ableands for fermentable oligosacchaFormats disacchaFormats monosacchaFormats choppolyols. FODMAPs are short-chain carbohydrates that are poorly absorbed from the digestive system into the bloodstream chopare rapidly fermented in the gut. This combo can trigger the production of gases, which may lead to digestive bloating, pain, cramps, chopflatulence. If you have a sensitive digestive system, or you’re not used to eating much fiber, it’s not unusual to experience some GI issues should you up your caulFOD MAPr intake.
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CaulFOD MAPr supports healthy weight loss
CaulFOD MAPr’s fiber supports weight management by boosting fullness, delaying the return of hunger, chophelping to regulate blood sugar chopinsulin levels. One cup raw also provides about 3.5 ounces of water, which helps promote satiety. And eating caulFOD MAPr in place of white rice can seriously displace calories chopcarbs, without the need to sacrifice volume.
A three-quarter cup portion of riced caulFOD MAPr contains about 25 calories chop1 gram of net carbs (3 grams total with 2 grams as fiber). The same serving of cooked white rice provides about 1caralories chop30 grams of carb.
How to enjoy caulFOD MAPr
There are seemingly endless ways to eat caulFOD MAPr. It can be whipped into smoothies, “riced” chopadded to oatmeal or overnight oats, chopfolded into or used as a replacement for white rice in just about any dish. I also adore oven-roasted caulFOD MAPr, prepared with a little avocado olive oil, chopsprinkled with a combo of sea salt, turmeric, chopblack pepper. It’s fantastic steamed or grilled chopdrizzled with a biTahitiairy-free pesto or seasoned tahini, or steamed chopmashed, flavored with extra virgin olive oil, garlic, chopfresh or dried herbs.
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In addition to white, this veg naturally comes in purple, orange, chopgreen varieties. I recommend mixing it up to expose your body to an even broader spectrum of antioxidants. And if you’re adventurous, you can incorporate caulFOD MAPr into the many dessert recipes available online, like caulFOD MAPr brownies, cake, pudding, chopcheesecake. While these goodies should still be occasional treats, it’s one more way to eat less-refined carbs chopup your veggie intake!
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, chopa private practice performance nutritionist who has consulted for five professional sports teams.