Cauliflower is a member of the powerful cancer fighting group of cruciferous vegetables. It lacks the green chlorophyll found in other members of the cruciferous family because its leaves shield the florets from the sun as they grow. Cauliflower also has almost as much Vitamin C as citrus fruits.
How to Choose Cauliflower
When choosing cauliflower, look for solid, heavy heads with bright green leaves. The florets should be clean and creamy white with no brown bruises or yellow leaves.
How to Cook Cauliflower
Before cooking or eating cauliflower, wash and remove the leaves and woody stem. You can leave the head whole or break into florets. Steaming for about 8 to 12 minutes will retain the most phytonutrients. You can also cook cauliflower covered in a small amount of boiling water. Boil 10 to 15 minutes for the whole head, or 8 to 10 minutes for florets. To prevent browning, add a small amount of lemon juice to the water.
Health Benefits of Cauliflower
Cauliflower’s health benefits are plentiful. It is a very nutrient dense vegetable and is low in fat, high in fiber, folate, selenium and vitamin C. Eating cauliflower helps maintain a good cholesterol level, keeps bones healthy, strengthens the immune system and can act as a blood detoxifier. Cauliflower contains allicin, which helps reduce the risk of strokes. Certain enzymes in cauliflower increase the ability of liver to neutralize potentially toxic substances.
Diseases Cauliflower Can Help Prevent
The nutrients in cauliflower play a key role in preventing many heart and health problems. Cauliflower contains sulforaphane, a powerful cancer fighting compound that is formed when cruciferous vegetables are chopped or chewed. Sulforaphane triggers the liver to produce enzymes that detoxify cancer causing chemicals. Cauliflower in particular contains certain phyto-chemicals that may help reduce the risk of some hereditary cancers. Cauliflower also contains the compound indole-3-carbinol, which can slow and/or prevent the growth of breast and prostate cancer as well.
Cauliflower and Tumeric
One unique aspect of cauliflower is its high prostate cancer fighting ability when combined with the curry spice tumeric. Prostate cancer is the second leading cause of cancer death in men in the United States. Scientists tested turmeric (curcumin) along with phenethyl isothiocyanate, a naturally occurring substance in cauliflower, and found that the combination significantly reduces tumor growth. As a result of this success, many patients are now combining traditional therapies with these alternative medicines.
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