Cauliflower: Nutrition Facts and Health Benefits

Cauliflower: Nutrition Facts and Health Benefits


Cauliflower is a cruciferous vegetable.

Its scientifical name is Brassica oleracea.

This annual plant belongs to Brassicaceae family and it is grown from seed.

Broccoli, kale and cabbage are also plants which have the same origin with cauliflower.

Generally referred to as the “super veggie”, cauliflower is well-known for its amazing health benefits.

Cauliflower is high in many nutrients including fiber, vitamin C, iron and potassium.

Also, this vegetable is a powerhouse of protein.

This article will provide a closer look at the nutrition facts as well as top 6 Benefits of Cauliflower.

Nutrition Facts

Cauliflower - Nutrition Facts

In fact, the name “cauliflower” means cabbage with a flower is originated from Latin caulis.

Back to the past, ancient Asia were first community to grow caulifloer.

Around 600 BC, people re-emerged it to the European areas.

Nowadays, people grow cauliflower widely in many parts of the world.

It ranks among top 30 powerhouse vegetables for people’ health (1).

Nutritionally, cauliflower is very beneficial for people health (2).

In particular, cauliflower is one of the most excellent sources of glucosinolates.

Glucosinolates are sulfur-containing components which make cauliflower pungent in smell and flavor.

By activating detoxification process inside the body system, glucosinolates play a part in cancer prevention.

Also, cauliflower provides vital minerals for people’s health.

They are calcium, magnesium, phosphorus and especially potassium.

Potassium is an essential dietary mineral which plays an important role in normal heartbeat and proper body hydration.

In reality, people should consume at least 4700 mg of potassium each day.

Luckily, cauliflower is an abundant source of potassium.

Therefore, it may help people consume adequate potassium intake.

Plus, cauliflowes consists of low amount of fats which come from unsaturated fats and omega-3 fatty acids.

Beside white color, cauliflower is also available in orange, green and purple.

Health Benefits of Cauliflower

Here are top 6 benefits of cauliflower which you may not know.

1. Antioxidant Capacity

Facts have shown that brasica vegetables including cauliflower is a powerhouse of vitamin C, manganese and many other antioxidants.

As a result, it may help with imparing nourishment across a wide array of healthful categoreis.

Also, cauliflower consists of phytochemicals and glucobrassicin.

While indoles are telling examples of phytochemicals in cauliflower, glucobrassicin, glucoraphanin and gluconasturtiian demonstrate glucosinates in this vegetable.

According to scientific evidence, these compounds appear to stimulate cancer-blocking enzyme.

Moreover, they will create barrier from damages which are done by oxidative stress from free radicals.

Bottom line: The rich source of antioxidant substances in cauliflower makes it good for people’s health

2. Heart Disease

Cauliflower - Heart Diseases

To fight with heart disease is another benefits of cauliflower.

Undeniably, heart disease is one of the biggest killers in the world.

Cauliflower is a great source of vitamin K which is well-known for anti-inflammatory effect.

Furthermore, the appearance of glucoraphanin may ensure healthier blood circulation and stable blood vessels.

In fact, glucoraphanin will turn into isothiocyanates and foster anti-inflammatory mechanism effectively.

As a result, it can prevent the accumulation of lipids in the blood vessels, which aids in lowering the risk of cardiovascular disease.

According to some studies, indoles in cauliflower may take effects on the synthesis of lipids, balance triglycerides and cholesterol levels well (3).

Thus, it is logical to understand that cauliflower can consolidate heart health.

In a different study, indoles made a considerable contribution to a healthier heart (4).

Bottom line: Cauliflower is a nutritional food which can help fight heart diseases effectively.

3. Stomach Disorder

It has been speculated that one of the mechanisms behind cauliflower’s benefits is its ability to fight stomach disorder.

Thanks to a great source of dietary fiber, cauliflower can improve digestive function.

Also, this vegetable fosters detoxification process in the body system.

As mentioned before, glucosinolate, glucoraphanin and sulforaphane are significant examples of glucosinates in cauliflower.

They can serve as protectors for stomach lining and fight the development of Heliobacter pylori bacteria.

In some cases, Heliobacter pylori bacteria are blamed for many stomach-related problems.

Beside, isothiocyanates in cauliflower may lower the risk of abdominal disorders including stomach ulcers and colon cancer.

4. Respiratory Papillomatosis

The presence of indole-3-carbinol in cauliflower can also have positive effects on the treatment of respiratory papillomatosis.

Scientifically, respiratory papillomatosis indicates the attack of human papilloma virus into vocal cords in larynx, trachea, lungs or bronchi.

Studies have shown that higher intake of cauliflower helped with the treatment of respiratory papillomatosis.

Bottom line: Thanks to loading with indole-3-carbinol, cauliflower can help cure respiratory papillomatosis.

5. Cancer

Nowadays, cancer is one of the leading causes of death.

It emerges when cells inside the body system grow uncontrolled and oxidative damage is primarily blamed for cancer.

Luckily, indole-2 carbinol in cauliflower can cope with oxidative damage (5).

Therefore, it is easy to understand that cancer prevention is one of the best benefits of cauliflower.

According to some research, cauliflower consumption may lower the danger of numerous types of cancer.

They are lung cancer, bladder cancer, breast cancer or prostate cancer, etc.

6. Bone Health

Cauliflower - Bone Health

The massive benefits of cauliflower make it good for improving bone health.

It is undeniable that vitamin C is essential for a good health of bone system.

In reality, vitamin C can promote collegen production and protect joints and bones from inflammation.

Moreover, vitamin K plays a role in bone health as it may inhibit bone loss in both men and women, especially the old.

Interestingly, cauliflower is a big house of both vitamn C and vitamin K.

Take Home Message

In fact, customers should choose cauliflower with clean, creamy white florets with green leaves.

On the other hand, people should avoid buying cauliflower with yellow spotted florets and saggy leaves.

People believe that quickly cooking cauliflowers may reduce the sulfur smell which come from cauliflower.

Also, this way can maintain the crispness and color of cauliflower and limit nutrient loss.

To keep the whiteness of this vegetable, people should add a spoon of milk or lemon juice into the cooking water.

Also, people should not cook cauliflower by aluminum or iron pot.

Reason for this caution is that chemical compounds in cauliflower may react with the aluminum and make it yellow in color.


This section is designed to provide you with some infographics to grab a quick understanding of cauliflower nutrition and health benefits.

Do you agree with all of these amazing health benefits of cauliflower? You can comment your ideas on the box below or simply share your own experience.

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Cauliflower Nutrition Facts

Cauliflower Health Benefits

Cauliflower Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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