Cauliflower Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Cauliflower

Cauliflower is one of the popular culinary vegetables. Therefore, many are interested to know the nutrition value and health benefits it contains and also the side effects it may cause. How is cauliflower good for you? Let’s see.
  • Like broccoli, cabbage, kale and other cruciferous vegetables, cauliflower contains indole-3-carbinol that helps prevent ovarian and breast cancer.
  • Combination of cauliflower and turmeric can be an effective natural remedy to prevent or to slow down the growth of prostate cancer cells.
  • The vegetable is rich in manganese and vitamin C; both are potent antioxidants. Besides, it is also a good source of phytonutrients such as caffeic acid, cinnamic acid, ferulic acid and kaempferol and carotenoids like beta-carotene. All these antioxidants protect you against free radicals and prevent cardiovascular diseases and cancer.
  • Cauliflower is loaded with essential omega-3 fatty acids and vitamin K that are anti-inflammatory. They can naturally treat arthritis, ulcerative colitis and inflammatory bowel disease.
  • Compounds like thiocyanates and glucosinolates in the vegetable improve the ability of liver to neutralize toxins.
  • Cauliflower is full of dietary fiber, with 3.35 g in a cup of boiled vegetable. Food with high fiber helps relieve constipation and irritable bowel syndrome (IBS).
  • Presence of substance in the cruciferous vegetable known as glucoraphin forms a protective layer on the stomach lining. This layer helps keep your stomach from helicobacter pylori bacteria, which can cause stomach ulcer.
  • Another useful compound known as sulforaphane in cauliflower stimulates the production of enzymes by the liver. These enzymes help rid your body of cancer causing chemicals.
  • Cauliflower contains indoles, a type of phytochemical that generates enzymes to inhibit cancer cell growth.
  • This wonderful vegetable also contains various vitamins and nutrients such as thiamine, riboflavin, niacin, pantothenic acid, pyridoxine and folate, potassium, phosphorus and protein. 

Overview and Facts about Cauliflower

Raw White Cauliflower

Cauliflower (scientific name Brassica oleracea var. botrytis) is a cruciferous vegetable from the cabbage family, with cousins like broccoli, Brussels sprouts, kohlrabi, kale, radishes, turnips and bok choy.

The name of cauliflower was derived from the Latin. “Caulis” means stalk, while “floris” means flower. Raw or cooked cauliflower contains a zesty, mild spicy texture. Generally, the head of the vegetable is white, but those green and purple varieties are also available.

The plant is native to the Mediterranean and grows well in cool and moist environments. Technically, it tolerates frost and can be cultivated in most USDA zones. However, if the climate is too extreme, you may see a small cauliflower with partial heads. 

Cauliflower Nutrition Facts and Calories

Nutrition Value of 1 cup (100 g) Raw Cauliflower
Calories 25 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 30 mg
Total Carbohydrates 5 g
Dietary Fiber 3 g
Sugars 2 g
Protein 2 g


Cauliflower Recipe

Oven-Roasted Cauliflower with Turmeric Recipe

Serve: 4

  • 1 head cauliflower, sliced into bite-size pieces
  • 2 1/2 tablespoons sunflower oil
  • 1 teaspoon ground turmeric
  • 2 teaspoon ground ginger
  • Salt and pepper

Mix the oil, turmeric and ginger in an oven safe dish. Season well with salt and pepper. Add the cauliflower and toss well to cover completely the cauliflower pieces. Bake the mixture in the oven at 425 °F for 30 minutes or until golden brown. 

Cauliflower Side Effects

People allergic to cauliflower may encounter symptoms like itching, swelling of hand and face, and breathing difficulties. People with gout must use with caution as the vegetable contains purines. In addition, non-digestible carbohydrates in cauliflower may lead to bloating.

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Health Benefits of Vegetables

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