Cauliflower (Raw) Overview
Cauliflower is a versatile cruciferous vegetable rich in vitamin C, fiber, and cancer-protective compounds. It can be riced, mashed, or used as low-carb alternative to grains. Cauliflower contains sulforaphane and indole-3-carbinol that activate detoxification enzymes and may reduce cancer risk.
Why Cauliflower (Raw) Helps With Longevity & Healthspan
Longevity nutrition focuses on extending both lifespan and healthspan - the years lived in good health. The Mediterranean and Blue Zone dietary patterns emphasize whole foods, plant-based nutrition, healthy fats, and moderate portions.
Cauliflower (Raw) Nutrition Facts
Per 107g (1 cup chopped)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminC | 52mg | 77% |
| vitaminK | 17mcg | 14% |
| folate | 61mcg | 14% |
GI: 15 ()
Key Nutrients in Cauliflower (Raw) for Longevity & Healthspan
Best Ways to Eat Cauliflower (Raw) for Longevity & Healthspan
- Pulse raw in food processor to make cauliflower rice
- Roast at 425°F until caramelized and crispy
- Steam and mash as potato alternative
- Make cauliflower pizza crust
- Blend into soups for creamy texture without cream
- Buffalo cauliflower wings as appetizer
Pro Tip:
The 'longevity trifecta' is Mediterranean diet + regular movement + strong social connections. Research shows this combination can add 10-15 years to lifespan and significantly extend healthy years.
Cauliflower (Raw) Health Benefits
- High in vitamin C (77% DV) for immunity
- Good fiber source (2.5g per cup)
- Rich in vitamin K (14% DV) for blood clotting
- Provides folate (14% DV) for cell division
- Contains sulforaphane with anti-cancer properties
- Very low in calories (27 per cup)
- Low-carb alternative to rice and potatoes
- Supports liver detoxification pathways
Important Considerations
- May cause gas and bloating in some people
- Contains goitrogens that may affect thyroid if eaten raw in large amounts
- High in vitamin K - may interfere with blood thinners
- Can cause allergic reactions in sensitive individuals
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