What Happens to Your Body When You Eat Cauliflower Regularly

Cauliflower (Brassica oleracea) has been shown to have anti-aging, anti-cancer and anti-inflammatory benefits. It is a cruciferous vegetable that can be good for your health because it is low in carbohydrates and calories. One cup of raw cauliflower contains several nutrients, only 30 calories and 5 grams of carbohydrates.

One cup of raw cauliflower contains 2.14 grams of fiber, which can help you manage your weight. Fiber adds bulk to your meals and helps you feel full for long periods of time. The same serving of cauliflower also provides about 3.5 ounces of water, which helps promote satiety.

The bioactive compounds in cauliflower have been shown to reduce inflammation. Cauliflower is also a source of antioxidants, including types that protect against oxidative stress.

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants. Free radicals are unstable atoms that can damage cells. The result is widespread inflammation, which can lead to premature aging and disease.

One cup of raw cauliflower provides more than 75% of the daily value (DV) of vitamin C. Your body needs vitamin C to repair DNA and produce collagen, red blood cells and serotonin. Vitamin C also supports immune function.

Cauliflower is also high in vitamin K and choline, with 20% and 10% of the DV per cup. Vitamin K promotes bone health and may reduce the risk of fractures. Choline plays a role in sleep, memory, learning and muscle movement.

Cauliflower provides small amounts of other essential nutrients, including B vitamins, magnesium, manganese, phosphorus and potassium.

Cauliflower helps reduce the risk of heart disease and cancer, the two leading causes of death in the United States. A study found that eating cruciferous vegetables reduces the risk of cancer, heart disease and death from any cause.

Cauliflower contains natural substances that protect areas of blood vessels most prone to inflammation. Long-term inflammation can increase the risk of heart disease. Some evidence suggests that these substances may also prevent the growth and spread of colorectal cancer.

Experts recommend eating 25 grams of fiber per day for women and 38 grams for men, but most people don’t eat enough.

Eating cauliflower and other vegetables can increase your fiber intake. The fiber in cauliflower feeds helpful gut bacteria that reduce inflammation and promote bowel regularity.

Research has shown that Sulforaphane may influence your genes in ways that slow the biochemical process of aging.

Sulforaphane is a natural substance found in cauliflower and other cruciferous vegetables. It neutralizes toxins, reduces inflammation and protects DNA. One study found that sulforaphane may also protect the brain and slow age-related cognitive decline.

You can opt for cauliflower as an alternative to white rice if you are following a low-carb diet like the keto diet. Eating cauliflower in place of white rice can reduce calories and carbs without having to sacrifice bulk.

A three-quarter-cup serving of riced cauliflower has about 15 calories and 3 grams of carbohydrates. The same serving of cooked white rice provides approximately 242 calories and 53.2 g of carbohydrates.

Detoxification is your body’s natural process of getting rid of potentially harmful chemicals. Eating cauliflower and other cruciferous vegetables can support this process.

Cauliflower contains enzymes that help with detoxification. These enzymes act like internal garbage collectors: they scour your body for toxins and waste, bind to them, then escort them out of your body.

One cup of raw cauliflower provides the following nutrients:

• Calories: 26.8
• Fat: 0.3 grams (g), or 0.4% of the Daily Value (DV)
• Sodium: 32.1 milligrams (mg), or 1.4% of the DV
• Carbohydrates: 5.3 g, or 1.9% of the DV
• Fiber: 2.1 g, or 7.5% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 2.1 g, or 4.2% of the DV

Cauliflower is a food high in FODMAPs. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Your gut does not absorb these short-chain carbohydrates well. It quickly ferments FODMAPs, which triggers gas production.

It is not uncommon to have intestinal problems if you increase your cauliflower consumption and your digestive system is sensitive. Foods high in FODMAPs can worsen irritable bowel syndrome (IBS), which affects the large intestine. They can trigger abdominal pain, bloating, diarrhea and gas in people with IBS.

You can enjoy cauliflower alone or mixed in different recipes. Here are some ways to include cauliflower in your diet:

• Add it to oatmeal and smoothies for an extra boost of fiber.
• Grill or steam the cauliflower, then drizzle with a little dairy-free pesto, seasoned tahini, or extra virgin olive oil with garlic and herbs.
• Incorporate it into dessert recipes, like brownies, cakes, pudding and cheesecake.
• Oven roasted cauliflower with avocado oil or olive oil and sprinkled with a mixture of black pepper, sea salt and turmeric
• Replace white rice with riced cauliflower or enjoy mashed cauliflower instead of mashed potatoes.

Most people are familiar with white cauliflower, but this vegetable comes in several additional colors. You may find purple, orange, and green cauliflower at your local grocery store or farmers market. These colorful varieties contain more antioxidants than white cauliflower.