

Nutritional Value
A serving equals 1 cup, or about 100 grams (3.5 ounces), of chopped cauliflower. One serving of raw cauliflower has:
25 calories
Fat 0.25g
carbohydrates 5g
Fiber 2g
Sugar 2g
Protein 2g
Sodium 30mg
57% (DV) of vitamin C
14% DV of vitamin K
2% DV of calcium & iron
7% DV of potassium
4% DV of magnesium
15% DV of folate
12% DV of vitamin B6
14% DV of vitamin B5
9% DV of choline
Cauliflower
Brassica oleracea
Is cauliflower a superfood? All cruciferous vegetables, including cauliflower, broccoli, arugula, brussels sprouts, cabbage, and kale, are considered superfoods for the high levels of vitamins, minerals, and antioxidants they contain.
Nutritional Value
Cauliflower is 92% water. That means this veggie can help keep you hydrated. Cauliflower can also:
Improve your digestion
As a cruciferous vegetable, cauliflower is an excellent source of fiber. Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut. A healthy balance of gut bacteria helps lower inflammation in your body and reduces your risk of heart disease, dementia, and obesity.
Fight cancer
Many of cauliflower’s nutrients act as antioxidants, which are the substances that help protect your body from cell damage linked to diseases such as cancer. In particular, cauliflower contains a compound called iodine-3-carbinol (I3C). Researchers believe I3C blocks cancer cell growth and can help prevent tumors from forming. There’s also sulforaphane, which studies show can kill cancer cells.
Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer. They help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.
Improve your heart health
Research shows sulforaphane helps lower cholesterol levels, which can keep your arteries clear of fatty buildup. This promotes healthy blood pressure and lowers your risk of heart disease. Cauliflower’s dietary fiber has similar cholesterol-lowering abilities.
Support your nervous system
Cauliflower is one of the best sources of choline, a nutrient that most people don’t get enough of. Choline is essential for many healthy nervous system functions, including mood regulation, memory, and muscle control. Getting too little of this nutrient may raise your risk of age-related cognitive disease, liver problems, and heart conditions.

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