Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

It provides  antioxidants and phytonutrients that can protect against  cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower  24th on a list of "powerhouse fruits and vegetables."

Fast facts on cauliflower:

Here are some key points about cauliflower. More detail is in the main article.

  • Cauliflower is as good a source of fiber and  vitamins.
  • Its ingredients may help strengthen bones, boost the cardiovascular system, and prevent cancer.
  • Tasty ways of eating cauliflower include cauliflower crust pizza and cauliflower and cheese soup.
  • People who are using blood thinners should not suddenly start eating a lot of cauliflower because the high levels of vitamin K could react adversely with the drugs.

Nutrition

Share on Pinterest Cauliflower is rich in nutrients and fiber.

According to the United States Department of Agriculture (USDA) National Nutrient Database,  one cup of chopped raw cauliflower, cut into half-inch pieces, and weighing around 107 grams, contains:

  • 27  calories
  • 2 grams (g) of protein
  • 0.3 grams of fat
  • 5 g of  carbohydrate, including 2.1 g of fiber and 2 g of sugar
  • 24 milligrams (mg) of  calcium
  • 16 mg of  magnesium
  • 47 mg of phosphorus
  • 320 mg of  potassium
  • 51.6 mg of vitamin C
  • 16.6 micrograms (mcg) of vitamin K
  • 0.197 mcg of vitamin B6
  • 61 mcg of  folate

One cup of raw cauliflower will provide:

  • 77 percent of daily vitamin C needs
  • 20 percent of daily vitamin K needs
  • 10 percent or more of daily needs for vitamin B 6 and folate

It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

Benefits

Consuming fruits and vegetables of all kinds has been found to reduce the chance of developing many adverse health conditions.

Eating more plant foods, such as cauliflower, has been found to decrease the risk of  obesity,  diabetes,  heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Digestion

Cauliflower is high in fiber and water. Both are important for preventing  constipation, maintaining a healthy digestive tract, and lowering the risk of  colon cancer.

Studies have  shown that dietary fiber may also help regulate the immune system and  inflammation. As a result, it could help decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

A high-fiber intake has been associated with a significantly  lower risk of developing:

A higher fiber intake appears to help lower  blood pressure and  cholesterol levels, improve  insulin sensitivity, and enhance weight loss for people with obesity.

Cancer

Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative  stress from free radicals.

One of these antioxidants is indole-3-carbinol or I3C, commonly found in cruciferous vegetables, such as cabbages, broccoli, and cauliflower. It has been shown to  reduce the risk of breast and reproductive cancers in men and women.

For the past 30 years, eating more cruciferous vegetables has been associated with a lower risk of and lung and colon cancer.

Studies have suggested that sulfur-containing compounds, known as sulforaphane, can help fight different types of cancer. Sulforaphane is what gives cruciferous vegetables their bitter bite.

Researchers say that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.

The scientists are now studying sulforaphane to see if it might delay or impede cancer. So far, there have been promising results for  melanoma, esophageal, prostate, and  pancreatic cancers.

If foods that contain sulforaphane can inhibit HDAC enzymes, they  could be used as a part of cancer treatment in the future.

Memory

Choline is an important and versatile "vitamin-like factor" in cauliflower that helps with sleep, muscle movement, learning, and memory.

It also  helps maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Strong bones

A low intake of vitamin K has been associated with a higher risk of  bone fracture and  osteoporosis.

Vitamin K consumption  can improve bone health by acting as a modifier of bone matrix proteins, improving calcium absorption, and preventing excretion of calcium in the urine.

Healthy circulation

A high intake of fiber has been  found to reduce the risk of cardiovascular problems.

People who take calcium supplements may be at risk of a buildup of calcium in the blood vessels, but taking vitamin K with calcium  can lower the chances of this happening.