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MoonDragon's Health & Wellness
Nutrition Basics


(Brassica Oleracea Botrytis)

"For Informational Use Only"
For more detailed information contact your health care provider
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  • Cauliflower Herbal Description
  • Cauliflower Uses, Health Benefits & Scientific Evidence
  • Cauliflower Dosage Information
  • Cauliflower Safety, Cautions & Interactions
  • Cauliflower Supplements & Products

  • cauliflower


    Cauliflower (Brassica oleracea, Botrytis) is part of the Brassica family along with cabbage, broccoli, collard greens, kale, and Brussels sprouts, though they are different cultivar groups. This vegetable contains high amounts of vitamins C, K, and A (beta-carotene), and folic acid, fiber, and flavonoids, which gives Cauliflower its antioxidant and anti-inflammatory properties. Occasionally, Cauliflower is a green or purple color that turns pale green during cooking, and contains more vitamin A and slightly more vitamin C than the common white Cauliflower.

    Cauliflower is an annual plant that reproduces by seed. Typically, only the head (the white curd) is eaten. The cauliflower head is composed of a white inflorescence meristem. Cauliflower heads resemble those in broccoli, which differs in having flower buds. Cauliflower was introduced to France from Genoa in the 16th century. There are four major groups of Cauliflower:
      Italian: Diverse in appearance, and biennial and annual in type, this group includes white, Romanesco, various brown, green, purple, and yellow cultivars. This type is the ancestral form from which the others are derived.

      Northern European Annuals: Used in Europe and North America for summer and fall harvest, it was developed in Germany in the 18th century, and includes the old cultivars Erfurt and Snowball.

      Northwest European Biennial: Used in Europe for winter and early spring harvest, this was developed in France in the 19th century, and includes the old cultivars Angers and Roscoff.

      Asian: A tropical cauliflower used in China and India, it was developed in India during the 19th century from the now-abandoned Cornish type, and includes old varieties Early Benaras and Early Patna.

    There are hundreds of historic and current commercial varieties used around the world. Cauliflower is available in a variety of interesting colors.
    • White: White cauliflower is the most common color of cauliflower.

    • Orange: Orange cauliflower (B. oleracea L. var. botrytis) contains 25% more vitamin A than white varieties. This trait came from a natural mutant found in a cauliflower field in Canada. Cultivars include 'Cheddar' and 'Orange Bouquet'.

    • Green: Green cauliflower, of the B. oleracea botrytis group, is sometimes called broccoflower. It is available both with the normal curd shape and a variant spiky curd called Romanesco broccoli. Both types have been commercially available in the U.S. and Europe since the early 1990s. Green-curded varieties include 'Alverda', 'Green Goddess' and 'Vorda'. Romanesco varieties include 'Minaret' and 'Veronica'.

    • Purple: The purple color in this cauliflower is caused by the presence of the antioxidant group anthocyanins, which can also be found in red cabbage and red wine. Varieties include 'Graffiti' and 'Purple Cape'. In Great Britain and southern Italy, a broccoli with tiny flower buds is sold as a vegetable under the name "purple cauliflower"; it is not the same as standard cauliflower with a purple curd.


    Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density. Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
    • Other glucosinolates.
    • Carotenoids.

    Boiling reduces the levels of these compounds, with losses of 20 to 30% after five minutes, 40 to 50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.

    (Brassica oleracea botrytis ), Fresh, Raw)
    Nutrition Value per 100 grams (1 Cup)

    (Source: USDA National Nutrient Data Base)
    Nutrient Value
    Percentage of RDA
    25 calories (105 kJ)
    5.3 g
    2 g
         Total Fat
    0.1 g
    0 mg
         Dietary Fiber
    2.5 g
    57 µg
    0.5 mg
         Pantothenic Acid
    0.7 mg
    0.2 mg
    0.1 mg
    0.1 mg
         Vitamin A
    13 IU
         Vitamin C
    46.4 mg
         Vitamin E (Alpha Tocopherol)
    0.1 mg
         Vitamin K
    16 µg
    30 mg
    303 mg
    16 mg
    22 mg
    0.4 mg
    15 mg
    0.2 mg
    0.3 mg
    8 µg
    45.2 mg
    33 µg


    Cauliflower can be roasted, boiled, fried, steamed, or eaten raw. When cooking, the outer leaves and thick stalks are removed, leaving only the florets. The leaves are also edible, but are most often discarded. The florets should be broken into similar-sized pieces so they are cooked evenly. After eight minutes of steaming, or five minutes of boiling, the florets should be soft, but not mushy (depending on size). Stirring while cooking can break the florets into smaller, uneven pieces.

    Low carbohydrate dieters can use cauliflower as a reasonable substitute for potatoes or rice; while they can produce a similar texture, or mouth feel, they lack the starch of the originals.

    Cauliflower Rainbow Color Varieties


    Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of "mashed potatoes."


    Because of its beneficial effects on numerous aspects of health, Cauliflower can easily be described as a superfood. Having adequate amounts of vitamin C in the diet has shown to be beneficial in lessening the symptoms of asthma in children, and can help decrease the risk of multiple sclerosis (MS) in the young and old. Cauliflower can also help protect against artherosclerosis, reduce bruising, and offer the highest degree of protection from stroke. Eating adequate amounts of cruciferous vegetables such as Cauliflower can lower the risk of cancer, particularly breast and other female cancers. The flavonoids in this vegetable help support the structure of capillaries, and the vitamin A content can help reduce the risk of cataract formation. Cauliflower is also a carbohydrate food that is an efficient fuel for energy production, which is useful for athletes involved in prolonged, strenuous exercise.

    1. Fight Cancer: Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer. For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer. A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals. It also inhibits the growth of cultured human breast cancer cells, leading to cell death. Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute: "Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach."

    2. Boost Heart Health: Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

    3. Anti-Inflammatory Properties: You need some level of inflammation in your body to stay healthy. However, it is also possible, and increasingly common, for the inflammatory response to get out of hand. If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting. Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.

    4. Nutrient Rich - Vitamins and Minerals: Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It is also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B-6, folate, pantothenic acid, potassium, and manganese.

    5. Boost Your Brain Health: Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life.

    6. Detoxification Support: Cauliflower helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

    7. Digestive Benefits: Cauliflower is an important source of dietary fiber for digestive health. But that is not all. According to the World's Healthiest Foods: "Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall."

    8. Antioxidants and Phytonutrients Galore: Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It is packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS). As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you do not have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.


    If you want vegetables that are loaded with vitamins and nutrients as well as delicious flavors and beautiful, eye-catching colors, look no further than the numerous varieties Cauliflower. Cauliflower is packed with vitamins and nutrients, so when choosing what varieties to grow, you will base your decision mostly on size and color. There are several compact types that do not require a lot of space, so they are the best choice for a limited gardening area. Heat tolerance is also a factor, especially for those living in the south. And if you are wanting to get your children to eat more healthy veggies, you might want to look at the more colorful, fun varieties!

    Cauliflower seeds are best started indoors 5 to 7 weeks before the last frost, at a temperature of 70 to 75°F. Expect germination in 8 to 10 days. Since Cauliflower is more sensitive to cold thant its cabbage family relatives, you need to start it early enough that it has a chance to mature before the heat of summer. Be careful, however, not to start it so early that it gets damaged by the cold. For a winter crop in zones 8 and warmer, sow in late summer. Expect germination in 10 to 14 days.

    Sow your Cauliflower seeds at a depth of 4 times the size of the seed, or 1/2 inch deep, and water thoroughly. Once the seeds have sprouted, be sure to keep the soil lightly moist. Make sure the plants receive plenty of light - fluorescent light for around 14 to 16 hours a day is also ideal for the fastest growth. You will want to keep the seedlings just a few inches below the light so they do not stretch and get leggy. If you do not have fluorescent lighting, a south-facing window will do just fine if you turn the seed tray daily. Cauliflower takes 30 to 80 days from sowing to harvesting.

    Oftentimes garden shops will have starts or sets of early spring vegetables that you can purchase. This is a very valuable service as many people are not set up to start plants indoors or forget to water their seedling so they all die. Garden shops will often have only selected few (or one) varieties of each vegetable and they can be much more expensive than starting your own from seeds.

    Transplant your Cauliflower seedlings when they have at least two sets of true leaves. This should be done about 2 weeks before the last frost. Site them in full sun in a rich, moist, well-drained soil, spacing the young plants 18 to 24 inches apart in rows that are 2.5 to 3 feet apart, or in 4 to 5 foot wide garden beds 18 to 24 inches each direction.

    Feed both your Cauliflower with a low nitrogen fertilizer when first planting out. Fertilize Cauliflower again every 4 weeks. Keep the seedlings well watered and mulched to retain moisture and keep the roots cool.

    Special Considerations: If your seedlings have been held too long or mistreated in some way before planting, they can create "buttons", or small heads, that tend to flower prematurely. Climatic elements such as extreme cold and drought can cause your plants to halt their full growth and form only buttons. Do not allow your transplants to get too mature before moving them to your garden. If you do, they may become stressed by transplant shock. A starter fertilizer applied when you transplant your seedlings will get your Cauliflower off to a good start, but it will not compensate for all the possible problems just mentioned. Beets, Onions, and Garlic are all good companions for your Cauliflower. Cauliflower comes in many varieties now. Try some of each to add variety to your dinner.

    Growing Tips: The heads (curds) of Cauliflower develop quickly under proper conditions, typically growing to 6 to 8 inches within 7 to 12 days after branching begins. Harvest the mature heads (they should be compact and firm) by cutting the main stem. If the heads develop a coarse, ricey appearance, they have over-matured. Cauliflower does not typically have side shoots, so you can compost the plants after the heads have been harvested. Uncooked Cauliflower can be stored in a paper or plastic bag in the refrigerator for up to a week. Place it stem side down to keep moisture from collecting in the florets.

    Pests and Problems: Aphids are often found on the underside of leaves. You can wash them off with a strong stream of water or use an insecticidal soap (be sure to follow the label instructions). Check the plants regularly, as aphids can be a recurring problem. A solution of Dawn soap in a spray bottle works very well. Use approximately 1/2 teaspoon (a small squirt) in a 16 ounce spray bottle. Spray the leaves, being sure to get underneath, wait 5 to 10 min then rinse with clear water from the hose. Another suggestion that is supposed to work well is to fill shallow yellow pans with water to trap the aphids. The thing that works best on aphics is ladybugs.

    Cabbage worms tend to attack the leaves and heads of related cole crops. Cole crops are crops that belong to the mustard family and have similar cultural requirements. They are hardy plants that prefer cool weather. The most commonly grown cole crops are Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Kale, Collards, and Kohlrabi. There are three species of cabbage worms - imported cabbage worms, cabbage loopers, and diamond back moth worms. They are very destructive to plants, as they have a voracious appetite. Covering the plants with screening or a row cover can prevent the presence of these pests.


    To receive the most nutritional value from Cauliflower, it is best to eat it raw or lightly cooked, as cooking and processing destroys much of the antioxidant and anti-estrogenic properties contained in this vegetable.

    Cauliflower is also available in other forms and is an ingredient in many products. For best results, read and follow product label directions.


    If cauliflower is not your favorite vegetable, do not worry. You can get many of these same benefits by eating other members of the cruciferous vegetable family. Broccoli is one of them, but there are others too, including Broccoli, Turnips, Brussels sprouts, Cabbage, Bok choy, Chinese cabbage, Arugula, Collard greens, Horseradish, Kale, Kohlrabi, Radishes, Mustard greens, Rutabaga, Wasabi, Daikon, and Watercress.

    The more vegetables you eat from this list the better, as each offers unique and wonderful benefits to your health. For instance, just one cup of kale contains over 10,000 IUs of vitamin A, the equivalent of over 200% of the daily value. Cabbage, meanwhile, is rich in vitamin K-1 and B vitamins, which many are deficient in, and has been shown to help heal stomach ulcers and offers benefits to digestion. Additionally, 100 calories' worth of cruciferous vegetables can provide you with up to 40 percent of your daily fiber requirement. Cruciferous vegetables contain protein, as much as 25 percent of the daily value in three cups. Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation.

    However, do not underestimate the nutritive value of cauliflower. If it has been a while since you have given it a try, make it a point to give it another chance soon. When picking out a head of cauliflower, look for a firm feel with no brown or soft yellow spots. If it is surrounded by green leaves it is likely to be especially fresh.


    Considering the research showing that cauliflower sprinkled with turmeric (which contains the powerful golden-hued polyphenol curcumin) may be especially powerful in fighting cancer. This quick recipe is a anti-inflammatory, antioxidant-rich dish cooks up in just five minutes, making it perfect for lunch, dinner or even a quick snack. Impressively, one serving of this dish provides 181% of the daily value for vitamin C, 46% for vitamin K, and 33% for folate.

      1 pound Cauliflower
      5 tablespoons low-sodium Chicken or Vegetable Broth
      1 teaspoon Turmeric

    Mediterranean Dressing
      3 tablespoons extra virgin Olive Oil
      2 teaspoons Lemon Juice
      2 medium cloves Garlic, pressed or chopped
      Sea Salt and Pepper to taste

    Directions: Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits. Press or chop garlic and let sit for 5 minutes. Heat 5 tablespoons broth in a stainless steel skillet on medium heat. When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes. Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Serves 2.


    Cauliflower is generally considered safe as it has been used as a food for centuries.

    Consumption of foods such as Cauliflower can help naturally suppress thyroid hormone production.


  • Cauliflower Herbal Products




    Kalyx: Cauliflower Flower Powder 4:1 Extract (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Cauliflower Flower Powder (Brassica Oleacea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Cauliflower Juice Powder, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Cauliflower 4:1 Powdered Extract (Brassica Olerace), Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Cauliflower Powde, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Cauliflower Flower Bud Powder (Brassica Oleracea Var. botrytis), Kalyx, 25 kg (55 lbs.): GF
    Kalyx: Hot Pickled Sweet Cauliflower, Jake & Amos, Paisley Farm, 16 oz. (Case of 12): GR
    Kalyx: Sweet Cauliflower, Jake & Amos, Paisley Farm, 16 oz. (Case of 12): GR
    Kalyx: Hot & Sweet Cauliflower, Jake & Amos, Paisley Farm, 32 oz. (Case of 12): GR
    Jake and Amos Hot and Sweet Cauliflower is seasoned with just the right amount of sweet heat making this zesty cauliflower crunchy and full of flavor. Try this unique dish as a great addition to any meal or party platter. Each case consists of twelve, thirty two ounce jars.
    Kalyx: Sweet Cauliflower, Jake & Amos, Paisley Farm, 32 oz. (Case of 12): GR


    Amazon: Baby Green Cauliflower Vegetable Produce, For The Gourmet, Average 8 lb Case
    Amazon: Cauliflower, Stahlbush Island Farms, 10 oz. (Case of 12)
    Amazon: Cauliflower Florets, Simplot, 32 oz. package, (Case of 12)
    Amazon: Golden Crisp Fryersaver Battered Cauliflower. Appetizer, McCain, 2 lbs (Case of 6)
    Amazon: Anchor Battered Cauliflower, Appetizer, McCain, 3 lbs. (Case of 6)
    Amazon: Breaded Cauliflower Buds, Windsor Freds, 4 lbs. (Case of 6)
    Amazon: Cauliflower Pearls, Freeze Dried, Barry Farm, 1 oz.
    Amazon: Cauliflower, Dried, Spices Etc, 6 oz. Jar
    Amazon: Cauliflower Powder, NutriCargo, LLC, 1.1 lbs. (500 g)
    Amazon: Cauliflower Juice Powder, NutriCargo, 1.1 lbs. (500 g)
    Amazon: Cauliflower 4:1 Powdered Extract, NutriCargo, 1.1 lb (500 g)
    Amazon: Cauliflower Powder, NutriCargo LLC, 2.2 lbs (1 kg)>
    Amazon: Cauliflower Juice Powder, NutriCargo LLC, 2.2 lbs (1 kg)
    Amazon: Cauliflower 4:1 Powdered Extract, NutriCargo LLC, 2.2 lbs (1 kg)
    Amazon: Cauliflower, Freeze Dried, Lindon Farms, 240 Servings, 4 Gallon Bucket
    Lindon Farms Freeze Dried Cauliflower is packed with potassium and natural sodium into resalable, puncture resistant Metalite pouches. Freeze Dried Cauliflower is a perfect dry snack or addition to dinner once rehydrated. To ensure tasty nutrition during times of uncertainty, store in a cool, dry place for up to 25 years.
    Amazon: Frozen Condensed Cream of Cauliflower Soup, Campbells, 4 lb. Tray (Case of 3)
    Amazon: Cauliflower Cheese Soup, Chef Francisco, Heinz, 4 lb. Tub (Case of 4)
    This cheesy cheddar base combines with the mild flavor of bite-sized pieces of cauliflower and celery for a taste treat that is sure to please a lot of different palates. Frozen, Condensed.
    Amazon: Baked Cauliflower Fries, Peas of Mind Veggie Wedgies, 12 oz. Bags (Case of 4)
    Amazon: Cauliflower Dilled Flowerettes, Mezzetta, 16 oz. (Case of 18)
    Amazon: Dilled Cauliflower, Paisley Farm, 16 oz. Jar (Case of 12)
    Amazon: Hot Cauliflower, Mezzetta, 16 oz. (Case of 12)
    Amazon: Cauliflower Dilled Flowerettes, Mezzetta, 16 oz. (Pack of 12)
    Amazon: Pickled Sweet Cauliflower, Jake & Amos, 32 oz. Jar (Pack of 2)
    Amazon: Cauliflower Sweet Fancy, Bell-View, 32 oz. (Case of 6)

  • Nutrition Basics: Cauliflower Herbal Information

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