Health Benefits of Cauliflower
Cauliflower is low-calorie, low-carb, and naturally gluten-free, which therefore qualifies it for keto and paleo diets. But it’s an injustice to cauliflower to describe it only by what it isn’t, when it has so much to offer nutritionally. The Centers for Disease Control and Prevention (CDC) define cauliflower as a nutrient-dense powerhouse that’s “strongly associated with reduced chronic disease risk.” Fiber Jinan Banna, PhD, RD says that one of her favorite health benefits of cauliflower is that it contains 3 grams of fiber per cup. “Fiber adds bulk to the stool and promotes regular bowel movements,” Banna says, “and it helps prevent constipation and irregular bowel movements. The fiber content helps to maintain a feeling of fullness and satisfaction.” Vitamin C Jennifer Glockner, registered dietician and author of Teddy Tries a Veggie, notes that cauliflower is an excellent source of Vitamin C, which is more than just an immune-system booster. It also “aids in the absorption of iron, enhances immunity, promotes healing and repairs tissues.” Vitamin K One cup of cauliflower provides 20% of a person’s daily Vitamin K needs. Vitamin K is important for preventing osteoporosis, especially when taken with recommended amounts of Vitamin D and Calcium, and is also important for preventing vascular calcification, which leads to coronary heart disease. Banna states that Vitamin K is fat-soluble, so in order to properly absorb this nutrient, cauliflower should be eaten with some healthy fat. Antioxidants Cauliflower contains two types of antioxidants: glucosinolates and isothiocyanates, which are found in cruciferous vegetables such as cauliflower. According to researchers at Oregon State University, these compounds “inhibit the development of chemically-induced cancers of the lung, liver, esophagus, stomach, small intestine, colon, and breast.” Choline Cauliflower is high in choline, which, Kelly Springer, RD, says helps produce neurotransmitters to support proper nervous system function. The body produces choline, but not enough to support our needs, and diets deficient in choline may lead to neurological disorders such as Alzheimer’s disease and nonalcoholic fatty liver disease. Low-Calorie, Low-Carb One cup of cauliflower contains only 25 calories and 5.3 carbs, which makes it appealing to some people, but Wendy Sterling, RD and author of two nutrition books, notes that swapping cauliflower rice for actual rice—just one of many ways people use cauliflower these days—is unlikely to provide lasting satiety or energy. Sterling says, “This could lead to extra snacking, grazing, and/or binging later on in the day, and because it’s low in carbohydrates, cauliflower may not adequately support a person’s training or recovery nutrition needs. Ultimately, this can lead to fatigue, lack of explosiveness, and reduced strength.”
How to Add More Cauliflower to Your Diet
Terry Walters, best-selling author of Clean Food, believes, “If there’s a food you don’t like, the chances are high that you’ve just never had it prepared well.” Cauliflower was that food for Walters, but she was a convert once she had it roasted with extra virgin olive oil, turmeric, salt, and pepper. Walters keeps a container of lightly steamed florets in her freezer (the steaming kills any bacteria) and adds them to smoothies for extra fiber and a creamy, dairy-free texture. Walters also pulses florets in a food processor and then uses the “rice” to make fried rice “by adding chopped carrots, peas, scallions, tamari or soy sauce, roasted peanuts, and a scrambled egg if desired.” The cauliflower craze has led to this vegetable transforming itself into pizza crust, wraps, and pasta, but Jeanette Hurt, author of Cauliflower Comfort Food, reminds readers to check labels because “some processed foods are labeled as containing cauliflower, but they don’t contain a whole lot of the actual vegetable in them—it’s more of a “health halo” than an actually healthy product.” Hurt recommends Cybele’s pasta, which makes a pasta made from three ingredients: cauliflower, parsnips, and lentils. Cauliflower Comfort Foodincludes ways to prepare cauliflower for not only breakfast, lunch, and dinner, but also snacks, soups, salads, sides, and even desserts.
Cauliflower Recipes
Cast-Iron Seared Cauliflower Steak Tequila-Battered Fried Cauliflower Tacos With Chimichurri Buffalo Cauliflower Cauliflower & Celery Root Soup Up Next: Boost Your Immune System With 20 Delicious (and Nutritious) Juices, Smoothies and Drink Recipes Sources: Mayo Clinic, “Cauliflower: The new nutrition superstar” Centers for Disease Control and Prevention(CDC), “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach” Jinan Banna, PhD, RD and professor of nutrition Jennifer Glockner, Registered Dietician and author ofTeddy Tries a Veggie National Institutes of Health (NIH), Vitamin K Fact Sheet Oregon State University, Micronutrient Information Center, Isothiocyanates Kelly Springer, RD, Kelly’s Choice National Institutes of Health(NIH), Choline Fact Sheet Wendy Sterling, MS, RD, Sterling Nutrition Terry Walters, best-selling author of Clean Food Jeanette Hurt, author of Cauliflower Comfort Food
