Cauliflower is a vegetable rich in glucosinolates, sulforaphane, and isothiocyanates, which are bioactive compounds with strong antioxidant and anti-inflammatory properties. These compounds help prevent the development of cardiovascular diseases, diabetes, and cancer.
In addition, cauliflower can aid in weight loss, as it contains good amounts of fiber that increase the feeling of fullness and help control hunger throughout the day.
Cauliflower can be found in white, green, yellow, or purple varieties, which mainly differ in the types of antioxidants they contain. Purple cauliflower is rich in anthocyanins, orange cauliflower is high in beta-carotene, and green cauliflower is rich in chlorophyll. This vegetable can be eaten raw or cooked, used in salads, casseroles, pies, as a pizza crust base, and even as a substitute for rice.
Health benefits
The main health benefits of cauliflower include:
1. Supports weight loss
Because it is high in fiber, cauliflower prolongs satiety, reduces hunger throughout the day, and supports weight loss. Cauliflower is also rich in tryptophan, an amino acid that helps regulate anxiety and improve well-being. This makes it helpful for people who struggle with emotional eating.
2. Prevents cardiovascular disease
Cauliflower contains vitamin C, glucosinolates, isothiocyanates, and sulforaphane, all of which are bioactive compounds with antioxidant and anti-inflammatory properties. These compounds improve artery health and blood circulation, helping prevent conditions like stroke and high blood pressure.
Purple cauliflower is especially rich in anthocyanins, antioxidant pigments that protect fat cells from oxidation and help regulate cholesterol and triglyceride levels in the blood.
3. Relieves constipation
Cauliflower is rich in fiber, which stimulates intestinal movement and softens stools, making them easier to pass. Check-out other high-fiber foods you can include in your diet.
4. Improves sleep and mood
Tryptophan and vitamin C, which are present in cauliflower, play a role in the production of serotonin and dopamine. These neurotransmitters help improve sleep, mood, pleasure, and overall well-being.
5. Strengthens bones
Because it contains phosphorus and vitamin K, cauliflower helps calcium bind to bones, promoting bone health and helping prevent osteopenia and osteoporosis.
6. Helps prevent cancer
Cauliflower is rich in antioxidants like vitamin C and sulforaphane. These bioactive compounds protect healthy cells from free radical damage, helping reduce the risk of cancer.
7. Reduces the risk of diabetes
The fiber in cauliflower slows the absorption of carbohydrates, which helps regulate blood sugar levels and prevents insulin resistance and diabetes.
8. Prevents premature aging
Cauliflower contains chlorophyll, anthocyanins, beta-carotene, and vitamin C. These compounds fight free radicals and promote collagen production, helping prevent wrinkles, sagging, and premature aging.
9. Boosts the immune system
Thanks to its high vitamin C content, cauliflower supports the immune system by improving the function of the body’s defense cells, helping fight viruses, bacteria, and fungi.
10. Protects against gastritis
Cauliflower contains sulforaphane, a compound that controls the growth of harmful stomach bacteria like Helicobacter pylori, helping prevent gastritis and ulcers.
Nutrition facts
The table below shows the nutritional value per 100 g of raw and cooked cauliflower:
To enjoy the full health benefits of cauliflower, it is essential to maintain a balanced diet and engage in regular physical activity.
How to cook cauliflower
To preserve its nutrients, cauliflower can be eaten raw or lightly steamed in the microwave or on the stovetop. It can be used in salads, casseroles, pies, as a pizza base, or as a rice substitute.
The leaves and thicker stems can be used in sautés, soups, and stews. When cooking cauliflower in water, such as in soups and stews, it is best to add it once the water is boiling and cook only until it is al dente.
When to avoid cauliflower
Cauliflower has a mild laxative effect and may increase gas production. For this reason, it is not recommended for people with diarrhea or excessive gas. In addition, because it contains glucosinolates, which are compounds that can reduce thyroid hormone production—people with thyroid problems should consume cauliflower in moderation.
Healthy cauliflower recipes
Some healthy recipes with cauliflower include cauliflower rice, cauliflower gratin, and cauliflower pizza.
1. Cauliflower rice
Ingredients:
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½ cauliflower
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½ cup grated onion
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1 tablespoon olive oil
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1 clove garlic, minced
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1 tablespoon chopped parsley
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Salt and black pepper to taste
Directions:
Wash and dry the cauliflower thoroughly. Grate it using a coarse grater or pulse in a food processor until it has a rice-like consistency. In a skillet, sauté the onion and garlic in olive oil, then add the cauliflower and cook for about 5 minutes. Season with salt, pepper, and parsley, then remove from heat and serve.
2. Cauliflower gratin
Ingredients:
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1 cauliflower
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1.5 liters water
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1 ½ cups milk
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1 tablespoon olive oil
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1 tablespoon all-purpose flour
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4 tablespoons grated Parmesan cheese
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2 tablespoons breadcrumbs
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Salt to taste
Directions:
Remove the leaves and wash the cauliflower. Cut it into 4 equal parts. In a large pot, bring the water to a boil, add the cauliflower and salt, and cook for 5 minutes. Drain well and place the cauliflower in a greased baking dish.
Dissolve the flour in milk, season with salt, and cook over medium heat until it thickens. Stir in the olive oil and Parmesan cheese, then remove from heat. Pour the sauce over the cauliflower, sprinkle with breadcrumbs, and bake until golden.
3. Cauliflower pizza
Ingredients:
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1 steamed cauliflower
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1 egg
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1 cup shredded mozzarella cheese
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3 tablespoons homemade tomato sauce
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7 oz (200 g) shredded mozzarella cheese
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2 sliced tomatoes
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½ sliced onion
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½ red bell pepper, sliced
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1.7 oz (50 g) olives
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1 teaspoon olive oil
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Salt, pepper, fresh basil, and oregano to taste
Directions:
Process the cauliflower in a food processor, then transfer it to a bowl. Add the egg, half the cheese, salt, and pepper, and mix well. Grease a baking sheet with butter and flour, and shape the cauliflower mixture into a pizza crust. Bake at 425°F (220°C) for about 10 minutes or until the edges start to turn golden.
Remove the crust from the oven, add the tomato sauce, remaining cheese, tomatoes, onion, bell pepper, olives, oregano, basil leaves, and a drizzle of olive oil. Return to the oven for another 10 minutes or until the cheese is melted.