Surprising Health Benefits of Cauliflower

Sharon Moore June 30, 2014

You want to include cauliflower as part of your regular diet plan. Why? Although when it comes to fruits and vegetables, the more colourful the better – cauliflower is an exception to the rule. This bland-looking cruciferous vegetable is packed with amazing health benefits too.

Cauliflower is a member of the cruciferous family of vegetables, and is often overshadowed by its green cousin – broccoli. But just like the latter, cauliflower contains an array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Here are the top health benefits of cauliflower:

It promotes kidney and heart health.

Research published in the American Journal of Hypertension suggests that sulforaphane, which cauliflower contains, may normalise kidney function and significantly reduce blood pressure. Scientists found that the said compound has the ability to boost DNA methylation, which is needed to maintain gene expression and cellular function.

It boosts immune function.

Did you know that one cup of boiled cauliflower contains almost 100% of our RDA of vitamin C? Vitamin C is an essential vitamin and antioxidant that protects the body from disease-causing free radicals. Aside from boosting immune function, vitamin C also contributes in producing collagen which in turn, promotes skin health. This nutrient is also needed in manufacturing certain neurotransmitters.

It is loaded with cancer-fighting chemicals.

Sulforaphane and indole-3-carbinol (I3C) are two phytochemicals with proven cancer-fighting properties. In a study reported in the journal Carcinogenesis, these two were found to reduce the rate of chemically-induced mammary tumours in animals. They also help fight cancer by increasing the production of enzymes that flush carcinogens and toxins. Cauliflower has proven anti-inflammatory properties too, so it is a good option for those suffering from arthritis, sprains and period pains.

It aids in maintaining digestive health.

One cup of boiled cauliflower contains 12% of our recommended daily allowance (RDA) of fibre which plays a crucial role in maintaining proper digestion. Cauliflower also contains glucoraphanin (a powerful compound you can only get from broccoli) which has numerous digestive benefits. Glucoraphanin-sourced sulforaphane had a protective effect on the stomach lining and is especially effective at guarding us from the destructive bacterium Helicobacter pylori, which raises risk of stomach ulcers and cancer, according to a study reported in the Cancer Prevention Research journal.

It boosts brainpower.

Like broccoli, cauliflower is a rich source of B vitamin choline, which is linked to improved cognitive function, especially among foetuses. In a 2010 study featured in NIH Research Matters, it was found that pregnant women who suffered from a choline deficiency experienced reduced blood vessel growth in the brain. Another research which appeared in the Journal of the American College of Nutrition found that pregnant rats fed with choline supplements gave birth to pups that enjoyed lifelong memory enhancements.

It’s packed with antioxidants and phytonutrients.

Aside from vitamin C, cauliflower contains high levels of beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and many other nutrients. All these have disease-fighting effects, keeping your body nourished, healthy and full of energy. They also protect you from everyday exposure to pollutants, chronic stress, and more. Inadequate supply of antioxidants can cause oxidative stress, which could lead to accelerated tissue and organ damage.

According to World’s Healthiest Foods Recommendations, we must consume cruciferous vegetables 2-3 times per week at a minimum, and make serving size of at least 1-1/2 cups. Even better, we can eat them 4-5 times a week and enjoy 2 cups per every serving. Cauliflower is a versatile veggie. You can add it to most dishes, or steam or boil cauliflower and dip in soy sauce. Yum!