Cauliflower benefits for health is one of several vegetables in the species Brassica oleracea in the genus Brassica, which is in the family Brassicaceae. It is an annual plant that reproduces by seed.
Health benefits Top 5
1. Contains Many Nutrients
The nutrition profile of cauliflower is quite impressive.
Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need .
Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower :
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI
- Vitamin K: 20% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
Cauliflower is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation.
Similar to other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells .
In test-tube studies, glucosinolates and isothiocyanates have been shown to be especially protective against colon, lung, breast and prostate cancer.
Cauliflower contains carotenoid and flavonoid antioxidants as well, which have
anti-cancer effects and may reduce the risk of several other illnesses, including heart disease .
What’s more, cauliflower contains high amounts of vitamin C, which acts as an antioxidant. It is well-known for its anti-inflammatory effects that may boost immune health and reduce the risk of heart disease and cancer.
3.May Aid in Weight Loss
Cauliflower has several properties that may help with weight loss.
First, it is low in calories with only 25 calories per cup, so you can eat a lot of it without gaining weight.
It can also serve as a low-calorie substitute for high-calorie foods, such as rice and flour.
As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may automatically reduce the number of calories you eat throughout the day, an important factor in weight control .
High water content is another weight loss friendly aspect of cauliflower. In fact, 92% of its weight is made up of water. Consuming lots of water-dense, low-calorie foods is associated with weight loss.
4. Rich in Sulforaphane
Cauliflower contains sulforaphane, an extensively studied antioxidant.
Many test-tube and animal studies have found sulforaphane to be particularly helpful for suppressing cancer development by inhibiting enzymes that are involved in cancer and tumor growth.
According to some studies, sulforaphane may also have the potential to stop cancer growth by destroying cells that are already damaged.
Sulforaphane appears to be most protective against colon and prostate cancer but has also been studied for its effects on many other cancers, such as breast, leukemia, pancreatic and melanoma.
Research shows that sulforaphane may also help reduce high blood pressure and keep arteries healthy — both major factors in preventing heart disease .
Finally, animal studies suggest that sulforaphane may also play a role in diabetes prevention and reducing the risk of diabetes-induced complications, such as kidney disease.
While more research is necessary to determine the extent of sulforaphane’s effects in humans, its potential health benefits are promising.
5. Low-Carb Alternative to Grains and Legumes
Cauliflower is incredibly versatile and can be used to replace grains and legumes in your diet.
Not only is this a fantastic way to increase your veggie intake, but it is also especially helpful for those who follow low-carb diets.
This is because cauliflower is significantly lower in carbs than grains and legumes.
For example, a cup of cauliflower contains 5 grams of carbs. At the same time, a cup of rice contains 45 grams of carbs — nine times the amount of cauliflower.
Here are some examples of recipes that can be made with cauliflower instead of grains and legumes:
- Cauliflower rice: Replace white or brown rice with cauliflower that has been grated and then cooked, as in this recipe.
- Cauliflower pizza crust: By pulsing cauliflower in a food processor and then making it into a dough, such as in this recipe, you can make a delicious pizza.
- Cauliflower hummus: Chickpeas can be replaced with cauliflower in hummus recipes like this one.
- Cauliflower mash: Instead of making mashed potatoes, try this recipe for a low-carb cauliflower mash that is easy to make.
- Cauliflower tortillas: Combine pulsed cauliflower with eggs to make low-carb tortillas that can be used for wraps, taco shells or burritos, as in this recipe.
- Cauliflower mac and cheese: Cooked cauliflower can be combined with milk, cheese and spices to make mac and cheese, like in this recipe.Phosphorus: 4% of the RDI.
Nutrients in Cauliflower
Calories 25 % Daily Value* Total Fat 0.3 g 0% Saturated fat 0.1 g 0% Polyunsaturated fat 0 g Monounsaturated fat 0 g Trans fat 0 g Cholesterol 0 mg 0% Sodium 30 mg 1% Potassium 299 mg 8% Total Carbohydrate 5 g 1% Dietary fiber 2 g 8% Sugar 1.9 g Protein 1.9 g 3% Vitamin A 0% Vitamin C 80% Calcium 2% Iron 2% Vitamin D 0% Vitamin B-6 10% Vitamin B-12 0% Magnesium 3%