11 Cauliflower Benefits for Your Health

Updated: May 01, 2024

It's no secret that cauliflower benefits the body. Fortunately, this on-trend vegetable is more than a low-carb substitute. Here are the health perks that make it worth eating!

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Cauliflower chopped
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Strengthens Bones

The body needs vitamin K to maintain strong and healthy bones—and cauliflower’s got a lot. Eating a cup of raw cauliflower as a snack is a great way to nourish bone health. Speaking of building strong bones, here are foods that pack bone-boosting calcium.

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A casserole dish filled with Cauliflower Au Gratin
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Stimulates Circulation

Wondering what foods you can eat to improve blood flow? No surprise, cauliflower is a smart choice. Thanks to its high fiber content, it may be able to encourage better circulation. To get the health benefits, learn how to make cauliflower rice.

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Organic cauliflower on wooden background
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Helps with Weight Loss

To anyone looking to lose a few pounds, the beauty of cauliflower is its versatility. This vegetable makes a low-calorie, low-carb, low-fat sub for traditional starches like pasta. For new ways to work cauliflower into your meal plan, check out these clever recipe ideas.

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Farmers market. Closeup of Cauliflower with other vegetable ready for sale at local food retail; Shutterstock ID 1346638691; Job (TFH, TOH, RD, BNB, CWM, CM): TOH
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Encourages Healthy Digestion

Cauliflower is one of the top foods naturally high in the insoluble fiber. Because of this, it can prevent constipation and encourage an overall healthy digestive tract. Regular intake of dietary fiber may even help prevent colon cancer.

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Grilled Cauliflower Wedges
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Boosts the Immune System

The plentiful antioxidants in cauliflower can help regulate the immune system and prevent inflammation. Is it better to eat cauliflower raw or cooked? You can preserve maximum nutrients by eating the vegetable raw, or minimally cooked via steaming or stir-frying. Find more of our favorite immunity boosters.

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Full bowl of cauliflower rice sitting on a wood table
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Reduces the Risk of Heart Disease

Is cauliflower a superfood? Its high concentration of nutrients would say yes. This food is not only high in vitamins B, K and C, but also antioxidants and fiber. In fact, eating cauliflower can also fight heart disease.

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cauliflower baked in batter

Helps Prevent Cancer

Called “the new kale” by the American Institute for Cancer Research, cauliflower is well-regarded to be preventative against cancer. Studies have shown cauliflower is high in phenethyl isothiocyanate (PEITC), a naturally occurring anti-cancer compound. PEITC attacks stem cells of cancers, stopping tumors in their tracks.

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Roasted Rosemary Cauliflower
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Improves Memory

The choline in cauliflower has been shown to improve the way the mind works. It can specifically help with sleep, memory and learning. Interested in other brain-boosting foods? Pick up a bag of spinach, because it’s high in folate, iron and calcium.

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Roasted Cauliflower
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Combats Diabetes

Because it’s naturally low on the glycemic index, cauliflower won’t spike blood sugar the way some other foods might. The best diet to prevent diabetes will be made up of at least half non-starchy fruits and vegetables such as cauliflower, according to Harvard Medical School. For more diabetic cooking ideas, check this out.

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Vegetarian roasted cauliflower steak with pine nuts; Shutterstock ID 1342494923; Job (TFH, TOH, RD, BNB, CWM, CM): TOH
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Protects Skin

Want a way to safeguard your skin from sun damage, working from the inside out? There are lots of foods than can boost skin health! The sulforaphane in cauliflower may actually protect the skin from ultraviolet radiation damage and skin cancer.

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Roasted peppers and Cauliflower
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Benefits Eye Health

The sulforaphane in cauliflower has also been shown to be beneficial for eye health, specifically the eyes’ retinal tissues. It may reduce the risk of cataracts, macular degeneration and other vision problems.