Cauliflower
Overview
Cauliflower is a cruciferous vegetable providing fiber, B vitamins, and potential isothiocyanates, supporting gut health and antioxidant defenses. Cauliflower is part of the cruciferous vegetable family, which includes broccoli, Brussels sprouts, and cabbage. Cruciferous vegetables support diverse vegetable intake and gut health via fiber.
Recipes
Substances
2 substances in this food
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Can be consumed raw, roasted, or steamed; light cooking may preserve some compounds
- Part of diverse cruciferous intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Supports gut health via fiber; prebiotic fiber supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
- Pair with fat for fat-soluble vitamin absorption; dietary fat enhances the absorption of fat-soluble vitamins
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- Part of cruciferous vegetable family; cruciferous vegetables support diverse vegetable intake and gut health
- Supports diverse vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Cruciferous vegetables may contain isothiocyanates (ITCs) like sulforaphane, which have shown promising results in reducing oxidative stress