What Happens to Your Body When You Eat Cauliflower Regularly

Cauliflower is an excellent source of many vitamins and minerals. It can contribute to your overall health when consumed as part of a balanced diet.

1. You get more fiber in your diet

Cauliflower is a good source of dietary fiber, which helps slow digestion and keep you feeling fuller for longer.

Adults need 28 to 34 grams of fiber per day; however, only about 5% of people meet the recommended daily intake. Incorporating vegetables, like cauliflower, and other fiber-containing foods is a comprehensive way to ensure you get enough of this essential nutrient.

2. You benefit from antioxidant benefits

Vegetables in the Brassica family, like cauliflower, are excellent sources of antioxidants. Antioxidants are essential compounds that protect your body from damage caused by unstable compounds called free radicals.

Researchers found that the inedible parts of cauliflower, such as the leaves, contain the highest amounts of antioxidants, leading them to suggest that these could be useful for developing new food products.

3. Your metabolism is stimulated

Choline is a compound that helps your body with its metabolism. When it comes to vegetables, cauliflower is one of the best sources of choline.

Choline is good for the following:

• Memory
• Mood
• Muscle control
• Functions of the brain and nervous system

The recommended intake for adults is 425 to 550 mg per day. This may seem like a lot, but many food sources are high in choline. For example, a single hard-boiled egg contains 147 mg.

4. You benefit from various minerals

Cauliflower contains many minerals, including:

• Calcium: Vegetables, especially leafy greens like kale, are an excellent source of calcium. With 23g of calcium per cup, cauliflower packs the same punch as a half-cup of fresh kale.
• Magnesium helps with muscle and nerve function, blood sugar control and blood pressure regulation. At 16 mg per cup, it’s comparable to broccoli. Adults need 310 to 420 mg per day.
• Phosphorus is present in bones, teeth, DNA and RNA. Adults need 700 to 1,250 mg per day. Cauliflower is one of the best plant sources of this essential mineral.
• Potassium is necessary for normal cell function, fluid and plasma volumes. Most people probably think of bananas when they think of potassium because it is very rich in the mineral. A medium banana contains 422 mg of potassium, while a cup of cauliflower contains 320 mg.

5. Your risk of cancer decreases

Cauliflower contains sulforaphane, an antioxidant. Sulforaphane exhibits antioxidant and anti-inflammatory effects and may also possess anticancer properties.

Research has shown that eating cruciferous vegetables, including cauliflower, can prevent cancer through:

• Protecting cells from DNA damage
• Inactivation of carcinogens
• Showing antiviral and antibacterial effects
• Trigger cell death in disrupted cells
• Inhibit tumor cell migration

Nutrition Facts

One cup or 100 grams (g) of chopped raw cauliflower contains the following nutrients:

• Protein: 1.92g
• Fat: 0.28g
• Carbohydrates: 4.97g
• Fiber: 2g
• Calcium: 22mg
• Iron: 0.42mg
• Magnesium: 15 mg
• Phosphorus: 44mg
• Potassium: 299mg
• Sodium: 30 mg
• Zinc: 0.27mg
• Manganese: 0.155mg
• Vitamin C: 48.2 mg
• Vitamin B-6: 0.184 mg
• Folate: 57mcg

Cauliflower is considered a superfood due to its high nutrient content. It’s also a low-calorie food, with only 25 calories in 1 cup.

Who should avoid cauliflower

Although cauliflower benefits most people, some may experience side effects from consuming excessive amounts of this vegetable:

• People with irritable bowel syndrome: Cauliflower is known to cause gas, so if you suffer from gastrointestinal issues like irritable bowel syndrome (IBS), you may want to eat cauliflower in small amounts to see if it bothers you.
• People taking blood thinners: If you are taking blood thinners, such as Jantoven (warfarin), there is conflicting evidence that dietary intake of vitamin K may interfere with the medication. However, researchers say there is not enough evidence to recommend changing one’s diet because one’s intake should be excessively high. To be safe, discuss this with a healthcare professional.
• People with iodine deficiency: Excessive amounts of Brassica vegetables, including cauliflower, may interfere with the absorption of iodine by the thyroid. Researchers believe that this problem would only affect people who suffer from iodine deficiency and who consume large quantities of these vegetables.