Cauliflower is a vegetable associated with a number of health benefits, due to its high nutritional value. Read on to know about the nutrition benefits of eating cauliflower.

Benefits Of Cauliflower

Cauliflower is a vegetable belonging to the Brassica oleracea species, which also includes cabbage, Brussels sprouts, kale, broccoli and collard greens. The vegetable originated in the Northeast Mediterranean and is presently cultivated in most countries of the world. It has a white head and stalk and is surrounded by thick, green leaves. However, the stalk and the leaves are discarded and only the head (white curd) is consumed. Cauliflower can be had in its raw, cooked or pickled form, though it is the raw form that holds the highest nutritional value. Regular intake of this vegetable gives your body, adequate amounts of B-complex vitamins and Vitamin K. Moreover, cauliflower, a power house of fiber, enhances colon health and even prevents cancer. Recently, it was discovered that cauliflowers contain indole-3-carbinol, which helps in preventing breast cancer and other types of cancers. Given below is the complete information on the health and nutrition benefits of eating cauliflowers.


Nutritional Value Of Cauliflower

Content per 100g
25 Kcal
4.97 g
1.92 g
Total Fat
0.28 g
0 mg
Dietary Fiber
2.0 g
57 mcg
0.507 mg
Pantothenic acid
0.667 mg
0.184 mg
0.060 mg
0.050 mg
Vitamin A
0 IU
Vitamin C
48.2 mg
Vitamin E
0.08 mg
Vitamin K
15.5 mcg
30 mg
299 mg
22 mg
0.039 mg
0.42 mg
15 mg
0.155 mg
0.27 mg
0 mcg
1 mcg

Nutrition Benefits Of Eating Cauliflower
  • The allicin in cauliflower is known to promote a healthy heart and reduces the risk of strokes.
  • Cauliflower contains selenium and vitamin C, both of which, work together to strengthen the immune system.
  • Cauliflower has been associated with the maintenance of a healthy cholesterol level.
  • Since the vegetable is rich in folates, it is known to help augment cell growth and reproduction.
  • High amounts of fiber in cauliflowers, improves colon health and can even help prevent cancer.
  • Recently, it was found that cauliflower contains ‘indole-3-carbinol’, a substance that can prevent cancers.
  • The glucosinolates and thiocyanates present in cauliflowers can increase the ability of liver to neutralize potentially toxic substances.
  • Cauliflowers act as blood and liver detoxifiers.
  • Researches have suggested that cauliflowers contain certain phyto-chemicals that might help reduce the risk of some hereditary cancers.
  • Cauliflower is rich in anti-oxidants, which contributes to the overall health of the body and prevents heart diseases, cancer and stroke. Anti-oxidants also destroy the free-radicals which hasten the signs of aging.
  • The presence of folate (B9) in cauliflower facilitates a healthy pregnancy. The deficiency of folate leads to pregnancy problems, such as, birth defects and low birth weight. Cauliflowers are also powerhouses of B Vitamins 1, 2, 3, 5, 6, and 9.
  • Regular intake of cauliflower is good for people who look for weight loss as the vegetable is low in calories.
The people suffering from the following ailments can benefit from the consumption of cauliflower:
  • Asthma
  • Constipation
  • High Blood Pressure
  • Kidney and Bladder Disorders
Buying & Storing Tips
  • While buying cauliflower, look for one, which is clean and white in color. The cauliflower should also hold a cluster of buds and should not be separated.
  • Buy the cauliflowers that are surrounded by thick leaves, as they will remain fresh for a long period of time.
  • Refrigerate the uncooked cauliflower in a paper or plastic bag, where it can be preserved for almost one week. Store the vegetable with the stem down so as to prevent the moisture from developing in the floret clusters.
  • Pre-cut cauliflower florets must be consumed within one or two days as they tend to lose their freshness soon. Consume cooked cauliflower within two to three days of refrigeration.  
Cooking Tips
  • To make cauliflower, first remove the outer leaves and slice the florets at the base, where they meet the stalks.
  • Cut them into small pieces, if required. Ensure to trim the brownish colored areas, which are usually found around the corners.
  • The presence of phytonutrients in cauliflowers produces sulfur compounds if cooked and tends to have a strong odour if the cooking time is increased. Cook the cauliflower for a short time to maintain its crispy texture and to minimize the odor.
  • Top the cooked cauliflower with cheese sauce, olive oil, soy sauce and butter and turn the vegetable into an amazing side dish.
  • Cook cauliflower with broccoli, peas, carrots, grated ginger, soy sauce and red chili sauce, which is a perfect accompaniment with meat and rice.  
  • Make a spicy cauliflower topping by mixing curry powder or paprika with butter and lemon juice.

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