Cauliflower – Health Benefits

October 7th, 2016 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Cauliflower – Health Benefits

Cauliflower, a member of the cruciferous vegetable family, provides your body with fantastic health benefits. The most average consumed varieties of cauliflower are white and therefore most people don’t always associate cauliflower with having the same great nutrient benefits as green cruciferous vegetables such as broccoli or kale. However, the white varieties of cauliflower are just as rich in phytonutrients as green cruciferous vegetables, and this nutrient richness is exemplified by its glucosinolates and indole-3- carbinol. Glucosinolates are sulfur-containing compounds that provide a variety of support for our cardiovascular, digestive, immune, inflammatory, and detoxification systems.

Recent studies indicate that cooking raw cauliflower greatly improves its ability to bind effectively with bile acids. Bile acid binding is a well-documented method for helping regulate blood cholesterol levels. From these studies there is potential cardiovascular benefits from consumption of cooked cauliflower. The cauliflower in the most detailed study had been steamed for 10 minutes.

As far as nutrient benefits, cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. Cauliflower is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Lastly, cauliflower a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.purely-ageless-age-defense-creme

Health Benefits of Cauliflower

  • excellent source of Vitamin C
  • supports natural body detoxification
  • good source of manganese
  • lowers risk of oxidative stress in cells
  • excellent source of Vitamin K
  • anti-inflammatory
  • may help reverse blood vessel damage
  • supports eye health
  • reduces constipation
  • supports healthy digestive system
  • high in fiber
  • good source of choline for brain health
  • high sulfur-containing compounds
  • good source of potassium
  • low in calories
  • supports healthy cholesterol levels
  • rich in minerals
  • promotes weight loss
  • rich source of potassium
  • may decrease the risk of rheumatoid arthritis

Italian scientists compared cruciferous vegetable intake, including cauliflower, among individuals with and without several common cancers. Results showed that those who consumed cruciferous vegetables at least once a week cut their risk of oral, colorectal, and breast cancers by 17% and esophagus and kidney cancers by 28% and 32%, respectively.

How to Select and Store Cauliflower

  • Cauliflower is freshest during the growing season from December through March.
  • Pick cauliflower that has a full, creamy white head and tight bud clusters.
  • Avoid cauliflower with the appearance of small brown spots.
  • Place uncooked cauliflower with stem side down in plastic bag and store in refrigerator for up to a week.

Roasted Cauliflower Recipe

Ingredient List

1 head of cauliflower
Juice of 1 organic lemon
1/2 tsp Dijon mustard
3-4 cloves of garlic chopped
1/4 cup extra virgin olive oil
1 tsp chopped parsley


Whisk together lemon juice, garlic, olive oil & mustard in a big bowl. Cut up cauliflower & rinse. Let it dry thoroughly or pat dry with clean towel. Add cauliflower to the bowl & toss to coat. Place all the cauliflower evenly spread, on a baking pan and roast for 20-25 minutes in oven at 400 degrees. If the tops don’t turn light golden brown, finish them off with a brief 2 minutes under the broil setting.

Related: Garlic-Herb-Lime Cauli-Rice

References and Resources

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9. Zhang X, Shu XO, Xiang YB, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr.2011 Jul;94(1):240-6.

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Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She has studied and performed extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 14 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.












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