The Top 8 Health Benefits of Cauliflower

Cauliflower contains many nutrients and plant compounds that may reduce the risk of several diseases, including heart disease and cancer.
Additionally, it’s weight loss-friendly and incredibly easy to add to your diet.

Here are 8 science-based health benefits of cauliflower.

۱. Contains many nutrients

The nutrition profile of cauliflower is quite impressive.
Cauliflower is very low in calories yet rich in a variety of vitamins and minerals (1Trusted Source).
Here is an overview of the nutrients found in 1 cup, or 107 grams (g), of raw cauliflower (1Trusted Source):

• Calories: 27
• Fiber: 2 g
• Vitamin C: 58% of the Daily Value (DV)
• Vitamin K: 14% of the DV
• Vitamin B6: 12% of the DV
• Folate: 15% of the DV
• Pantothenic acid: 14% of the DV
• Potassium: 7% of the DV
• Manganese: 9% of the DV
• Choline: 8% of the DV
• Magnesium: 4% of the DV
• Phosphorus: 4% of the DV

۲. High in fiber

Cauliflower is quite high in fiber, which is beneficial for overall health.
Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health (2Trusted Source, 3Trusted Source).
Consuming enough fiber may help lower the risk of digestive conditions like constipation, diverticulitis, and inflammatory bowel disease (IBD) (4Trusted Source, 5Trusted Source, 6Trusted Source).
Moreover, studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer, and diabetes (7Trusted Source, 8Trusted Source).
Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake (2Trusted Source, 9Trusted Source).

۳. Good source of antioxidants

Cauliflower is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation (10Trusted Source).
Similar to other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells (11Trusted Source, 12Trusted Source, 13Trusted Source).
Cauliflower contains carotenoid and flavonoid antioxidants as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).
What’s more, cauliflower contains high amounts of vitamin C, which acts as an antioxidant. Vitamin C is also well-known for its anti-inflammatory effects that may boost immune health and reduce the risk of heart disease and cancer (19Trusted Source, 20Trusted Source, 21Trusted Source).

۴. May aid weight loss

Cauliflower has several properties that may help with weight loss.
First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake (1Trusted Source).
It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.

۵. High in choline

Cauliflower is high in choline, an essential nutrient that many people don’t consume enough of (23Trusted Source).
Choline has several important functions in the body.
To begin with, it plays a major role in maintaining the integrity of cell membranes, synthesizing DNA, and supporting metabolism (25Trusted Source, 26Trusted Source).
Choline is also involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system. What’s more, it helps prevent cholesterol from accumulating in the liver (26Trusted Source).

۶. Rich in sulforaphane

Cauliflower is rich is sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease, and diabetes.

۷. Low carb alternative to grains and legumes

Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low carb diet.

۸. Easy to add to your diet

There are many ways to add cauliflower to your diet. It can be consumed cooked or raw and makes a fantastic addition to just about any dish.

The bottom line

Cauliflower provides some powerful health benefits.
It is a great source of nutrients, including a few that many people need more of.
Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.