Cauliflower power: Discover 6 surprising health benefits of this versatile veggie

 by: Sara Middleton, staff writer | August 21, 2024

(NaturalHealth365)  Vegetables certainly get a bad rap – at least around children.  But many kids are at least able to let their imagination help them enjoy a veggie side like broccoli or cauliflower, which looks like miniature trees.  Pretending to be a giant while eating dinner?  Why not!

Of course, even if you don’t have veggie-resistant children in your family, getting creative with cauliflower is still a great idea.  This incredibly healthy vegetable has so many health benefits and can be eaten in so many ways that it may just become your staple side.

6 surprising health benefits of cauliflower that will have you serving up this veggie more often

Cauliflower, or Brassica oleracea, is a member of the Brassicaceae family of produce, which includes other so-called “cruciferous” veggies like broccoli, kale, collard greens, and Brussels sprouts.  This “cabbage flower” has its early agricultural origins as far back as 600 B.C. in ancient Turkey.

It has a distinctive and mild taste that works well with all types of seasonings and mix-ins or is good enough to enjoy on its own.  By the way, white isn’t its only color – cauliflower also comes in flavanoid-rich shades like purple and orange.

So, why should you buy this tasty plant more often?  Check out its impressive list of “good for you” facts:

1. Cauliflower is rich in nutrients, minerals, and vitamins:  Just 1 cup (100 grams) of the veggie contains 49% of the recommended daily intake (RDI) of Vitamin C, 11.5% RDI of Vitamin K, 13% RDI of Vitamin B6, over 5% RDI of manganese, 2% RDI of magnesium, 5% RDI of the amino acid tryptophan, and 3% RDI of potassium.
2. It’s low-carb:  Foods high in carbohydrates (especially refined carbs like pasta, bread, and crackers) can spike your blood sugar in the short term and lead to weight gain over the long term, at least if consumed excessively.  Research generally indicates that low-carb diets are the most effective for helping people lose weight and keep it off.  The good news is that 1 cup of cauliflower contains less than 2 grams of net carbohydrates – compare this to a whopping 45 grams of carbs in 1 cup of rice!
3. It’s fiber-rich:  Consuming at least 21-25 grams of fiber per day as a woman or 30-38 grams of fiber per day as a man reduces your risk of many chronic illnesses and improves your digestion and gut health.  Cauliflower is a fiber-rich veggie with 2.3 grams of fiber per 1 cup.
4. It reduces the risk of cancer:  Research shows that eating cauliflower can reduce cancer risk because the veggie contains glucosinolates, a substance that promotes DNA repair and cellular health.
5. It protects against heart disease:  Cauliflower is a good source of folic acid and Vitamin B6, which are necessary for the regulation of a compound in your body called homocysteine.  High levels of homocysteine have been associated with arterial wall damage and poor cardiovascular health.  Cauliflower is also heart-healthy because it has anti-aging and anti-inflammatory properties.
6. It protects against neural tube defects:  Pregnant women are strongly encouraged to consume cruciferous veggies like cauliflower because they are rich in folate (the natural version of folic acid), which has been shown to reduce the risk of neural tube defects in developing fetuses.  Folate from cauliflower also supports healthy sperm in men – so it’s good for both ends of the reproductive puzzle!

Need some kitchen assistance?  Try these tasty and healthy ways to prepare a cauliflower dish

Riced cauliflower has been a bit of a craze lately – and we’re not surprised at all!  It’s a great way to enjoy this veggie as a side, with lower carbs and more nutrients than regular rice.  (For what it’s worth, you can also prepare or buy broccoli rice, which is equally delicious and nutritious).

To inspire you to make some healthy meals this week, be sure to check out these other ways to prepare your cauliflower:

• Steamed with some grass-fed butter or ghee and a pinch of sea salt (yummy!)
• Roasted and drizzled with olive oil, sea salt, and pepper
• Mixed into a stir-fry (curry powder is a perfect pairing!)
• Baked into an au gratin (for a more decadent treat – add some grass-fed, organic butter, to taste)

Can you eat cauliflower raw?  It’s worth a shot, especially since many of its potent nutrients will be in their highest concentration in an unaltered state.

But keep in mind that many people have a hard time digesting raw cruciferous vegetables.  If you experience gastrointestinal symptoms after eating raw cauliflower (such as gas or stomach cramps), you may need to at least steam your veggie first.  (To avoid digestive issues, always chew your food well.)

Happy eating!

Sources for this article include:

NIH.gov
NIH.gov
Healthbenefitstimes.com