Cauliflower Nutrition Facts & Tips

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 Cauliflower Nutrition Facts & Tips

Cauliflower nutrition facts help us to understand the healing foods value of this hearty cruciferous vegetable. This vegetable probably originated in the Asia Minor region, but it was also available almost exclusively in Italy up until the 16th century when it was first introduced to France and eventually to other areas of Europe.

cauliflower,vegetable,cruciferous,sulforaphane,cancer,sfn,vitamin,benefits,broccoli,folateIn North America it was first grown and harvested in the late 1600′s. It is a vegetable that is often times overlooked for its health benefits although it is a member of the cruciferous vegetable family which is known for containing nutrients that fight against several diseases (Cruciferous Vegetable: A vegetable of the mustard family: especially mustard greens; various cabbages; broccoli; cauliflower; brussels sprouts).



There are two main ingredients in the cauliflower nutrition profile which act as the standout anti-disease ingredients, as with all of the cruciferous vegetable family. These two primary disease fighting ingredients are indole-3-carbinol, or 13C, and the photo-nutrient sulforaphane.


Girl holding it

Girl holding it

Isothiocyanates are found in cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage. Epidemiological studies suggest that cruciferous vegetable intake may lower overall cancer risk, including colon and prostate cancer. Sulforaphane (SFN) is an isothiocyanate found in cruciferous vegetables and is especially high in broccoli and broccoli sprouts. SFN has proved to be an effective chemo-protective agent in cell culture, carcinogen-induced and genetic animal cancer models, as well as in xenograft models of cancer. Early research focused on the “blocking activity” of SFN via Phase 2 enzyme induction, as well as inhibition of enzymes involved in carcinogen activation, but there has been growing interest in other mechanisms of chemo-protection by SFN. Recent studies suggest that SFN offers protection against tumor development during the “post-initiation” phase and mechanisms for suppression effects of SFN, including cell cycle arrest and apoptosis induction are of particular interest. 

In research done at John Hopkins University in Baltimore, sulforaphane lowered the occurrence of breast tumors in lab animals by nearly 40% as toxins that normally would damage the cells and turn cancerous, are swept out of the system by sulforaphane, preventing tumors before they begin. 13C works in concert with the sulforaphane by acting as an anti-estrogen. High levels of estrogen is linked to promoting tumor growth, especially in the breasts and the prostate glands. 13c helps to lower the estrogen count, thus lowering the chances of tumor growth.

Cauliflower nutrition facts are it also contains vitamin C and folate. Folate helps the blood work more efficiently and is often recommended for preventing anemia. Folate is also essential for proper tissue growth and not getting enough can make you susceptible to many diseases down the road such as cancer and heart disease.

Cauliflower Nutrition



Cauliflower Nutritional Guide

Cauliflower health benefits are plentiful, as it is loaded with beneficial nutrients. The cauliflower nutritional profile includes large amounts of vitamin C, folate, dietary fiber, B6, Tryptophan, manganese, omega 3 fatty acid, B5, potassium, phosphorus, B2, B1, magnesium and B3. But cauliflower offers much more as it also contains glucosinolates and thiocyanates (sulforaphane and isothiocyanate) that increase the liver’s ability to neutralize potentially toxic substances. Many enzymes in it also help with detox processes, glutathione transferase, glucuronosyl transferase and quinine reductase. 

Vitamin C is considered an antioxidant and when used in conjunction with other antioxidants such as vitamin E and beta-carotene, you can help to keep your immune system strong. It can also promote healthy skin and for preventing other disorders, it is a rich source of Vitamin C, Magnesium, Potassium and Phosphorus.

Three florets of cauliflower nutrition a day will provide you with 67% of your daily vitamin C requirement. When purchasing this vegetable, make sure the tops are white. If the floret has begun to spot brown or purple however, it has passed its nutritional peak.


Man harvesting it

Man harvesting it

Serving the cauliflower raw will give you the highest nutritional benefits, however, if you must cook it, lightly steamed will also keep its cancer-fighting components intact. It is widely available round the year and it is easy to get it. This is an inexpensive vegetable for all occasions, and it tastes excellent. You can prepare amazing dishes with it that are not only healthy, but tasty. You can add it to salads along with cabbage and other green vegetables. You can replace potatoes with smashed cauliflower, which is a good food that tastes great. Eating it raw is very good along with your favorite dressing, dip or sauce. Mine is the all time go with anything Ranch dressing, however your favorite choice is also good.

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