How Are Broccoli & Cauliflower Good For You?

Broccoli and cauliflower are versatile vegetables that are packed with nutrients. In fact, they are known as nutrient-dense foods because they contain a very high nutritional value in a small amount of food. Both are members of a class of vegetables known as cruciferous vegetables, along with cabbage, Brussels sprouts and kale. Both broccoli and cabbage are good when eaten raw. The less you cook vegetables the more nutrients they retain, but even if you steam, sauté or roast the vegetables, you'll still be getting plenty of health benefits.

Vitamins and Minerals

Broccoli and cauliflower are both loaded with vitamin C. A medium stalk of broccoli contains 220 percent of the vitamin C you need each day, and a 3.5-oz. serving of cauliflower -- about 1/6 of a head -- provides 100 percent of your recommended daily intake. Broccoli is also a good source of vitamin A, iron, potassium and calcium, while cauliflower is a good source of potassium. Vitamin C is essential to keeping your immune system, blood vessels and tissues healthy and helps your body absorb iron.

Nutrients

Cauliflower is very low in calories, with a 3.5-oz. serving containing just 25 calories and no fat. Broccoli is not far behind, with a medium stalk containing 45 calories and only a half-gram of fat. Both vegetables are a good choice for a low-sodium diet. A serving of broccoli holds 3 percent of your recommended daily intake of sodium, while cauliflower only adds 1 percent to your daily total.

Health Benefits

Broccoli contains phytochemicals, which may help lower your risk of developing certain cancers, notes the American Cancer Society. The chemicals behave like antioxidants and may help improve overall immune system function. Consuming broccoli and cauliflower in a diet that includes plenty of other vegetables and fruits may lower your risk of heart disease and diabetes. The fiber in both broccoli and cauliflower can help lower cholesterol levels and prevent spikes in blood sugar levels.

Weight Loss

Both broccoli and cauliflower contain dietary fiber, which is essential to good health. The two types of fiber are insoluble fiber, which aids in digestion and bowel movements, and soluble fiber, which absorbs water. Broccoli and cauliflower contain both types of fiber. High-fiber meals help you feel full for a longer time after eating, which can aid in weight loss. Both vegetables are low in calories and fat, making them an excellent choice for a weight-loss diet.