Cauliflower
Overview
Cauliflower is a cruciferous vegetable providing glucosinolate-derived compounds, vitamin C, folate, and fibre at very low energy density [1]. Crucifer isothiocyanates activate Nrf2-linked antioxidant gene networks [1].
Within the BRAIN Diet framework, cauliflower is a low-calorie crucifer substitute in diverse vegetable patterns; folate supports methylation-related pathways [2].
Key Nutritional Highlights
- Crucifer isothiocyanate / Nrf2 interest at very low energy density [1].
- Vitamin C and folate per 100 g; useful in low-carb vegetable diversity [2].
- Milder flavour than broccoli; still requires glucosinolate → ITC conversion for sulforaphane-class effects [1].
- Roasting acceptable; avoid heavy charring of any crucifer.
Food Context
Synergies
- Part of diverse cruciferous intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Pair with fat for fat-soluble vitamin absorption; dietary fat enhances the absorption of fat-soluble vitamins
Preparation
- Can be consumed raw, roasted, or steamed; light cooking may preserve some compounds
- Supports gut health via fiber; prebiotic fiber supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 24 kcal | — |
| Protein | 2.4 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 4.7 g | — |
| Fibre | 2.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.6 mg | 3.3% |
| Calcium | 24 mg | 2.4% |
| Potassium | 188 mg | 5.5% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
5 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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
[1] Crucifer isothiocyanate / Nrf2 interest at very low energy density. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?
[2] Vitamin C and folate per 100 g; useful in low-carb vegetable diversity. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review