Nutritional Value and Health Benefits of Cauliflower
Nutritional Composition (per 100g raw cauliflower)
- Calories: 25 kcal - low-calorie vegetable
- Carbohydrates: 5g - including 2g dietary fiber
- Protein: 2g - contains all essential amino acids
- Vitamin C: 48.2mg - 80% of daily needs
- Vitamin K: 15.5μg - 19% of daily needs
- Minerals: Potassium, folate, manganese
Health Benefits
- 🥦 Rich in antioxidants that reduce inflammation
- 🥦 High in choline for brain health
- 🥦 Contains sulforaphane with potential cancer-fighting properties
- 🥦 Excellent source of fiber for digestive health
- 🥦 Low-carb substitute for grains and legumes
Tip: To preserve nutrients, steam cauliflower instead of boiling it. The florets will retain more vitamins and minerals.
Cauliflower Cultivation Guide
1
Climate & Soil
- Grows best in cool weather (15-20°C)
- Requires well-drained, fertile soil rich in organic matter
- pH range of 6.0-7.0 is ideal
2
Planting
- Start seeds indoors 4-6 weeks before last frost
- Transplant seedlings when they have 4-5 leaves
- Space plants 45-60cm apart in rows 60cm apart
3
Growth Care
- Keep soil consistently moist
- Apply balanced fertilizer every 3-4 weeks
- Mulch to retain moisture and suppress weeds
4
Blanching
- When heads are 5-8cm in diameter
- Tie outer leaves over the developing head
- Protects from sunlight to maintain white color
5
Harvesting
- Harvest when heads are firm and compact
- Cut the main stem below the head
- Best used soon after harvesting
Summary: Cauliflower takes 2-3 months from transplanting to harvest, requiring consistent moisture and careful temperature management.
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