Health Benefits of Cauliflower

Cauliflower is a member of the cruciferous family that loves cool weather. Cauliflower is harder to grow than other members of the cabbage family. There are several varieties of cauliflower. The open pollinated and the hybrid are the white varieties. Some varieties might even surprise you, like the colorful varieties of purple and broccoflower.

Growing Cauliflower

Cauliflower matures in between 50 and 70 days typically. Place transplants in the garden after the threat of frost has passed yet still early enough to mature before the heat of summer. Or, cauliflower can be planted for a fall crop after the heat of summer has passed yet still early enough to mature before the firsts frosts of fall. Finding the perfect balance is one of the difficulties in growing cauliflower. Plants should be spaced at least 18 inches apart. Once the head begins to form it is important to protect it from sunburn by tying the leaves over. The head is typically ready for harvest about 7 days after blanching.

Cauliflower Nutritional Values

Cooked Cauliflower
Serving Size 1/2 cup (62g)
Amount Per Serving % Daily Value
Calories 15
Calories from Fat 5
Total Fat 0 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg
Total Carbohydrate 3g 1%
Dietary Fiber 2g 8%
Sugars 1g
Protein 1g
Vitamin A 0%
Vitamin C 45%
Calcium 0%
Iron 2%

Raw Cauliflower
Serving Size 1/2 cup (50g)
Amount Per Serving % Daily Value
Calories 15
Calories from Fat 0
Total Fat 0 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 31%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g
Vitamin A 0%
Vitamin C 40%
Calcium 2%
Iron 2%

Health Benefits of Cauliflower

Cauliflower helps to increase the body’s ability to detoxify itself, it boosts the body’s antioxidant system, and helps to balance the levels of inflammation to anti-inflammation in the body. In helping with these systems cauliflower helps to reduce the risk of several types of cancer.

Cauliflower is a good source of Vitamin C and Vitamin K which are antioxidants along with glucosinolates, which are also antioxidants. Antioxidants are beneficial in helping the body fight free radicals and in reducing inflammation.

Tips for Getting the Most Out of Your Cauliflower

When choosing cauliflower look for heads that are white and/or creamy in color without any brown spots. It also should be firm, compact, and heavy for its size.

Cauliflower is good raw or cooked. Steaming or sautéing preserves more nutrients than boiling does.

To preserve cauliflower, try blanching it and then freezing it.

Cauliflower Concerns and Cautions

Cauliflower is susceptible some garden pests and plant diseases. Keep an eye out for cabbage worms, downy mildew, and black rot.

When cauliflower is exposed to alkaline water it can turn a yellow color. If cauliflower is cooked in an aluminum pot it will also take on a yellow color. If cauliflower is cooked in an iron pot it may turn either brown or blue green in color.

Cauliflower is high in Vitamin C which means that one should monitor their total daily intake of Vitamin C to prevent intestinal discomfort and diarrhea.

Want to learn more about the health benefits of cauliflower?

Cauliflower Nutritional Information
Growing Cauliflower