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Cauliflower the Super Cruciferous

By on March 11, 2015

“Cut your cancer risk by consuming cauliflower and its cruciferous cousins.” That may be difficult to say three times fast, but it should be easy to remember to do after reading about the impressive array of cancer-fighting nutrients found in cauliflower.

While brightly colored fruits and vegetables tend to get all the press for their antioxidant powers, this pale white veggie is actually packed with strong phytonutrients that can protect against the cell damage caused by free radical stress that can lead to cancer. In particular, the three phytonutrients I3C, DIM, and sulforaphane contained in cauliflower offer proven cancer-protective effects.

In laboratory experiments, both I3C and DIM have been shown to inhibit the occurrence, growth, and spread of estrogen-related cancers (breast, uterus, and cervix). I3C in particular, has been shown to boost beneficial hormones in the body, while depressing harmful ones that fuel prostrate and breast cancers. And research has determined that sulforaphane reduces the ability of carcinogens to cause dangerous cell changes by deactivating carcinogenic enzymes, thus inhibiting tumor growth.

In addition to all of its cancer-fighting properties, cauliflower has the critical ability to reduce inflammation in the body—which is the core cause of heart disease. Cauliflower curbs inflammation by curtailing the body’s output of inflammatory substances. Cauliflower also contains omega-3 fats, which are able to penetrate layers of cholesterol-laden plaque, reducing blood vessel inflammation and preventing blood-clotting deposits from clogging arteries.

Cauliflower is an excellent source of the B vitamins and vitamin C. In the minerals department, it is rich in potassium (vitamin K), calcium, magnesium, manganese, copper, iron, phosphorus and boron (which helps with the absorption of calcium and magnesium for bone health.)

Health Benefits
Like the other cruciferous vegetables, cauliflower has medicinal properties that are helpful for the prevention of cancers and various other common ailments from anti-aging to weight loss. See the health benefits list below the video.

Get Creative With Cauliflower
The inviting and satisfying crunch of raw cauliflower makes it an obvious choice to dunk into your favorite dip or add to a hearty salad. And, of course, cauliflower makes a perfect side dish whether it’s simply steamed and sprinkled with a little extra virgin olive oil, pepper, and garlic, or you can get more creative in your preparation. Lastly, I enjoy cauliflower in a juice.

Consumption Tips
When buying cauliflower buy organic and pick those that are clean, creamy white in color (if the white variety), have compact and firm curd with the buds still intact and not separated. Reject the spotted or dull-colored ones. For fresher supply, chose those with thick green leaves as the leaves help protect the curd. Since the size is insignificant with quality you can choose whatever size that fit your needs.

Store raw cauliflower in paper or plastic bag and refrigerate for it to stay fresh for up to a week. Position the cauliflower with the stem side down to prevent moisture from forming in the floret clusters.

In case you bought pre-cut cauliflower florets it is best to consume them within a couple of days at most because they start losing their freshness from the time they were cut.

The easiest way to acquire all the vitamins and minerals that is found in this vegetable is by juicing it. Cauliflower juice is easier to drink compared to the other members of the cruciferous family. Today I will use cauliflower in a Cucumber Cauliflower Juice Recipe.

Ingredients (~24 ounces)
• Cucumber – 2 Medium
• Cauliflower – ½ a head
• Fuji Apples – 2
• Cilantro – handful or less to your taste

This Cucumber Cauliflower juicing recipe for weight loss tastes light and fresh. The cucumber and cauliflower are packed with fiber and water content making this an ideal juice for weight loss. Loaded with Vitamin K and Vitamin A these veggies will keep your body running healthy. The Fuji Apples add a nice sweetness to the juice that will provide an immediate energy boost if your blood sugars get low.

If you have enjoyed this video give it a thumbs up, leave a comment, and share. Remember “Juice strong to live long!”

Health Benefits
Anti-aging: The high amount of anti-oxidants found in cauliflower is essential in destroying free radicals that accelerate the signs of aging particularly in/on the skin.

Certain compounds found in cauliflower have been shown to prevent chronic inflammation that leads to conditions such as arthritis and chronic pains.

Bone health: The presence of boron in this white vegetable flower makes absorption of calcium and magnesium more effective for bone development and prevention of osteoporosis and arthritis.

Cancer prevention: The high anti-oxidant content in cauliflower significantly neutralizes toxins in our body, therefore preventing toxin-related damages that may increase the risk of cancer. Include cauliflower in your juicing recipes to get the most of these anti-oxidants.

Cancer prevention for women: The indole-3-carbinol is a substance found in cauliflower that affects estrogen metabolism in the body, and prevents breast cancer and other cancers that primarily strike women’s reproduction system.

Cardiovascular support: Vitamin C, K and some traces of omega-3 in cauliflower help prevent plaques forming in blood vessels and improve blood circulation. It is one of the best foods for supporting the cardiovascular system, useful for preventing heart diseases.

Colon health: Cauliflower juice has anti-inflammatory and a calming effect that help prevent chronic inflammation that leads to certain bowel conditions. When eaten, its dietary fiber is important for normal bowel work and protects the colon from cancer-causing damage.

Common cold and flu: The high content of vitamin C makes cauliflower an ideal vegetable for colds. Drink the juice regularly to improve your immune system.

Crohn’s disease:
One of the miracle phytonutrients known as glucosinolates can be converted to isothiocyanate molecule that prevents inflammatory responses for Crohn’s disease, when its juice is consumed at an early stage.

Diabetes mellitus: With the various medicinal properties, the low carbohydrate content and low glycemic index, cauliflower is a suitable and healing food for diabetics.

Digestive system: The amino acid glutamine in cauliflower juice is very gentle and calming on the digestive system, detoxifying, repairing ulcers, healing and regenerating. For therapeutic purpose, take this juice in small amounts three times a day on an empty stomach. Mix with some carrot and celery juice if the taste is unpalatable for you.

Peptic ulcer:
The sulforaphane that cauliflower contains helps in protecting the stomach lining from bacterial growth, such as the Helicobacter pylori.

Pregnancy support:
Cauliflower is high in folate (vitamin B9) that helps in fetal development. Before and during pregnancy, folate prevents the occurrence of neurological defects, such as spina bifida, in the fetus.

Weight loss:
Cauliflower is a great food to be included in a weight loss diet because it is low in calories. The nutrition also helps to satisfy the appetite, reducing the cravings of wanting to eat more.

Credits: and

Bonus Simple Recipe:

Cauliflower Mango Juice
1/2 Head Cauliflower
1 Mango
If you want something more precise.
(3 cups) Cauliflower= 6 ounces juice
(1 and 1/2 cups) Mango= 4 and 1/2 ounces juice
Yields 10 and 1/2 to 13 ounces of juice.

Who would of thought cauliflower and mango? Right? The mango alone, which is a pretty sweet juice, ends up being balanced out by the mellow juice of the cauliflower. In my opinion cauliflower juice does not have a strong taste to begin with and it probably doesn’t need a whole lot to tone it down. These two together produce a mildly sweet juice that is easy to enjoy. For those who find this cauliflower juice cleanse recipe is too much on the mild side, you can simply add more mango until it suits your taste.

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About Lionel Correia

Lionel is a fitness enthusiast, juicing advocate, and serial entrepreneur. He loves real estate, but is even more passionate about health, wellness and a positive mindset. He’s a graduate of the University of Arizona and prides himself on establishing great habits because great habits lead to great results. His favorite workouts include, yoga, spin class, sprints on the track and resistance training. He believes that if you desire a strong healthy body, you must first build mental toughness because a healthy body requires a disciplined mind and great habits.

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