Cauliflower Health Benefits And Nutritional Values


Cauliflower health benefits and nutritional values includes boosting ultraviolet radiation protection, fighting inflammation, lessen heart and circulatory system issues, lessen cancer risk, supplying vitamin K to the body, cauliflower is great in improving digestion and detoxifying the body, it supports healthy weight loss and keeps the brain health at top-notch.

Other cauliflower health benefits and nutritional values includes keeping hormones in check, supporting healthy pregnancy, boosting the immune system and maintaining eyes health.

What Is Cauliflower?

Cauliflower 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. Typically, only the head is eaten – the edible white flesh sometimes called “curd” (with a similar appearance to cheese curd).

The cauliflower head is composed of a white inflorescence meristem. Cauliflower heads resemble those in broccoli, which differs in having flower buds as the edible portion. Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, collectively called “cole” crops, though they are of different cultivar groups.

It is considered to be ancient Asia but it re-emerged in the Mediterranean region, Turkey, and Italy in 600 BC. Around the mid-16th century, this vegetable achieved recognition in France and Northern Europe. Today, India, China, Italy, France, and the United States are among the top producers of cauliflower throughout the world.

Varieties Of Cauliflower.

There are hundreds of historic and current commercial varieties used around the world. A comprehensive list of about 80 North American varieties is maintained at North Carolina State University.


White:White cauliflower is the most common color of cauliflower having a contrasting white head (also called “curd”) surrounded by green leaves.
Orange cauliflower (B. oleracea L. var. botrytis) contains beta-carotene as the orange pigment, a provitamin A compound. This orange trait originated from a natural mutant found in a cauliflower field in Canada. Cultivars include ‘Cheddar’ and ‘Orange Bouquet’.
Green cauliflower, of the B. oleracea botrytis group, is sometimes called broccoflower. It is available in the normal curd (head) shape and with a fractal spiral curd called Romanesco broccoli. Both have been commercially available in the U.S. and Europe since the early 1990s. Green-headed varieties include ‘Alverda’, ‘Green Goddess’ and ‘Vorda’. Romanesco varieties include ‘Minaret’ and ‘Veronica’.
The purple color in this cauliflower is caused by the presence anthocyanins, water-soluble pigments that are found in many other plants and plant-based products, such as red cabbage and red wine. Varieties include ‘Graffiti’ and ‘Purple Cape’.
In Great Britain and southern Italy, a broccoli with tiny flower buds is sold as a vegetable under the name “purple cauliflower”; it is not the same as standard cauliflower with a purple head.
You may also read   Mangosteen Health Benefits And Nutritional Values

Cauliflower Nutritional Values.

100 grams of raw white cauliflower provides 25 calories, is low in fat, carbohydrates, dietary fiber and protein. It has a high content (20% or more of the Daily Nutritional Values, DNV) of vitamin C and moderate levels (10-19% DNV) of several B vitamins and vitamin K (table).

See the table below for an in depth analysis of the nutritional values of Cauliflower.

per 100 g, raw.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 25 Kcal 1%
Carbohydrates 4.97 g 4%
Protein 1.92 g 4%
Total Fat 0.28 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.0 g 5%
Folates 57 µg 14%
Niacin 0.507 mg 3%
Pantothenic acid 0.667 mg 13%
Pyridoxine 0.184 mg 14%
Riboflavin 0.060 mg 4.5%
Thiamin 0.050 mg 4%
Vitamin A 0 IU 0%
Vitamin C 48.2 mg 80%
Vitamin E 0.08 mg 0.5%
Vitamin K 15.5 µg 13%
Sodium 30 mg 2%
Potassium 299 mg 6%
Calcium 22 mg 2%
Copper 0.039 mg 4.5%
Iron 0.42 mg 5%
Magnesium 15 mg 3.5%
Manganese 0.155 mg 7%
Zinc 0.27 mg 2.5%
Carotene-ß 0 µg
Lutein-zeaxanthin 1 µg



Cauliflower contains several phytochemicals, common in the cabbage family, that are under preliminary research for their potential properties, including isothiocyanates and glucosinolates.

Boiling reduces the levels of cauliflower compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compound.

Cauliflower Health Benefits.

Vitamin K:

Cauliflower is also very rich in vitamin K, which is important for bone development, helping your bone cells produce collagen required for the formation of new mineralized bone tissue..

Vitamin K is one of several components important for the coagulation cascade, which is the series of chemical reactions necessary for stimulating the formation of a blood clot.

Individuals who are deficient in vitamin K bleed excessively after injury and develop spontaneous bleeding and bruising because a low intake of vitamin K prevents proper clot formation.

People who lack vitamin K are exposed to an increased risk of osteoporosis, atherosclerosis, and cancer as well as age-related diseases. One cup of chopped cauliflower contains 16.6 mcg of vitamin K.

Ultraviolet Radiation Protection:

Cauliflower has sulforaphane which supports healthy skin by shielding it from damage due to ultraviolet radiation exposure. Sulforaphane has been observed to protect the body from skin cancer, inflammation, and cellular damage.

Fight Inflammation:

Inflammation is linked to practically all chronic diseases. Cauliflower is extremely abundant with antioxidants and anti-inflammatory elements which bring down oxidative stress as well as free-radical damage. The antioxidants found in cauliflower include beta-cryptoxanthin, quercetin, rutin, kaempferol, cinnamic acid, caffeic acid, and ferulic acid. A single cup serving of cauliflower has at least 73% of the recommended daily amount of vitamin C, which helps arrest inflammation.

Lessen Cancer Risk:

Cauliflower is effective in preventing breast, liver, colon, stomach and lung cancers.  The vegetable has been shown to possess chemo-preventive properties that thwart early stages of cancer growth, helping eliminate tumor development. Furthermore, cauliflowers are packed with glucosinolates, a useful sulfur-containing element. These protective compounds aid in preventing cancer cells from growing. Glucosinolates are utilized for DNA repair and help prevent the disease by retarding the mutation of cancer cells.

Iron Absorption:

Vitamin C present in cauliflower helps to better absorb iron in the blood. This helps to increase the hemoglobin count in the body.

Treats Respiratory Problems:

Respiratory papillomatosis is caused by the human papillomavirus that affects the vocal cords in the larynx, trachea, lungs, and bronchi. Studies have shown that increased consumption of cruciferous vegetables, such as cauliflower, aids in reducing the severity of respiratory papillomatosis.

Helps Foetal Growth:

The inclusion of cauliflower in your diet is beneficial during pregnancy due to the presence of essential folate, which helps in a healthy neural development of the baby.

Improves Brain Health:

Cauliflower contains choline and phosphorous, which are both effective in repairing cell membranes. This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition to this, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves.

Controls Diabetes:

Regular intake of cauliflower helps in reducing the risk of diabetes due to the presence of vitamin C and potassium. The potassium content in cauliflower helps in regulating glucose metabolism. It is also utilized by the pancreas for secreting the insulin hormone that combats high blood sugar in the body. In addition to this, studies have supported that the vitamin B6 present in cauliflower is also effective in enhancing the tolerance of glucose in patients with gestational diabetes.

Improve Digestion and Detoxify:

Cauliflower has certain compounds, specifically glucoraphanin, sulforaphane, glucobrassicin, and gluconasturtiian, which are all very useful at helping the body to cleanse itself. Furthermore, this vegetable is beneficial for detoxification and digestion since its abundance of sulfur rich substances called glucosinolates aid nutrient absorption and toxin elimination.

Support Healthy Weight Loss:

Being low calorie at a mere 29 per cup, zero fat and extremely low in sugar and carbohydrates, cauliflower is great choice to add to a weight lose diet. Since it is high in fiber, this vegetable also fights constipation issues.

Keep Hormones in Check:

Antioxidant-rich food like cauliflower have been observed to aid in balancing hormones via the lessening of abnormal levels of estrogen. Excess estrogen in the blood has been connected to health problems such as autoimmune disease, chronic fatigue, ovarian cancer and hypothyroidism.

Support Eye Health:

Cauliflower has sulforaphane which is said to shield the delicate tissues of the retinal region from oxidative stress, which can lead to serious vision issues like cataracts, macular degeneration and even loss of sight.

Prevents Stroke:

The consumption of white flesh fruits and vegetables such as cauliflower helps in reducing the risk of stroke, due to the presence of a compound allicin, which also aids in the cleansing of the liver and the blood.

Bottom Line:

Cauliflower stands out when it comes to health benefits and it’s obvious going by the findings of many researchers of nutritional values that we all need cauliflower in our day-to-day diet to maintain optimal healthy living. However, consult your health officer before you embark on any medical applications.


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