It is said that Mark Twain once called cauliflower “a cabbage with a college education.”
Like other members of the cruciferous family, cauliflower is loaded with nutrients that seem to wage war against a host of diseases, including cancer. It ‘s an excellent source of vitamins and minerals that are essential for keeping the immune system strong.

Researchers found two phytonutrients, sulforaphane and indole-3-carbinol that fight off cancer. These compounds are found in all cruciferous vegetables. This maybe the reason that studies consistently show that folks who make it a habit of eating these crucifers are less likely to get cancer. These compounds found in all cruciferous vegetables may be the reason that studies consistently show that people who make it a habit of eating cruciferous vegetables are less likely to get cancer.  Cauliflower has protective sulforaphane that produces enzymes in your body that washes toxins out the body before they damage your body’s cells. making  them cancerous.  The other tumor-crushing feature of cauliflower is the compound 13C that works as an anti-estrogen. This compound reduces levels of harmful estrogens that can facilitate tumor growth in hormone-sensitive cells, like those in the breasts and prostrate gland.

The researcher, Dr. Michnovicz, says, “That’s why, although studies show that people who eat cruciferous vegetables are protected from all kinds of cancers, these foods are probably most useful for fighting cancers of the colon, breast and prostate.”


 Immune Power


Cauliflower is packed with Vitamin C and folate, two nutrients that are well known for keeping the immune system in peak condition. Just imagine three uncooked florets of this crisp crucifer supply 67 percent of the Daily Value (DV) for Vitamin C.  That’s more than the amount in a tangerine or a white grapefruit.  You can increase your level of vitamin C, along with other antioxidant vitamins like vitamin E and beta-carotene. You can keep your immune system strong while staving off a host of conditions, such as heart disease, cancer and cataracts. 

Cauliflower contains folate an important vitamin but a common nutritional deficiency shown for many in the U.S. Three uncooked florets of cauliflower provide 9 percent of the DV for folate.

Folate can help blood work more efficiently and is often recommended for preventing anemia.  Research shows that folate is essential for normal tissue growth. Lacking enough folate over a long period could set the stage for diseases like cancer and heart disease in the long term says the researchers.

Folate is an important requirement for women of childbearing age because it plays an important role in preventing birth defects of the brain and spinal column.


Cauliflower is such an important vegetable that can wage war on so many plaguing diseases. It is a member of the cruciferous family, loaded with phytonutrients vitamin and minerals that are all essential to health and wellness. Let us use these rock stars to keep our immune system strong to stave off diseases. Below are some recipes that will get you started if you are new to trying them?  They are simple and easy to prepare




½ cup crumbled firm regular tofu

1-½ tablespoons reduced fat peanut butter, at room temperature

1-tablespoon honey

1-tablespoon rice vinegar or white-wine vinegar

1 teaspoon grated fresh ginger

1 clove garlic, minced

1/8 teaspoon ground red pepper

4 cups cauliflower florets


In a blender or food processor:

Combine the tofu, peanut butter, honey, vinegar, ginger, garlic and pepper.

Blend all the ingredients

Transfer mixture to a small bowl

Serve immediately with the cauliflower or cover and refrigerate for several hours

 until ready to serve.

Per Serving


Calories                  42
Total fat                 1.5 g.
Saurated fat          0.1 g.
Cholesterol           0 mg.
Sodium                 99 mg.
Dietary fiber        2.2 g.



            4 cups cauliflower florets

            5 black olives

            1 tablespoon minced fresh parsley

            1teaspoon red-wine vinegar

            1/8 teaspoon crushed red-pepper flakes

How to Prepare:

In a medium saucepan, combine the cauliflower and ¼ cup water.

 Cover and cook over medium heat for 4 to 5 minutes or until the cauliflower just starts to soften.

Stir in the olives, parsley, vinegar and red pepper flakes.

Cook for 1 minute, or until heated through.

Makes 4 servings

Calories           42
Total fat          1.5 g.
Saturated fat 1g.
Cholesterol 0 mg.           Sodium   99mg  
Dietary fiber    2.2 g.

Author's Bio: 

I believe that knowledge can be empowering and the more we understand our bodies and the mechanisms that cause illness, the more committed we become to getting better. Through my Hope Nutritional Services, I am devoted to educating you about your body, how it works and how to nourish, heal and nurture it.

Hope’s mission in life is to lead by example and to help others along the way via her platforms – to provide evidence based scientific information, products/tools, and services, and donate to charitable causes. Through her partnership company, she can help to transform individuals’ lives with innovative, anti-aging products, integrative science based supplements, health and beauty products and business opportunities for like minded business leaders or people who want to start their business in helping others.

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