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Cauliflower
Blumenkohl · (Brassica oleracea var. botrytis)
Cabbage family (Brassicaceae)
Description
A dense white flower head made up of thousands of unopened buds packed into a tight rosette sets cauliflower apart among the mustard family; it is harvested from July through October. Eaten raw or cooked, it supplies notable amounts of vitamin C (48–64 mg/100 g), folate, vitamin K1 and choline, along with fibre from pectin, cellulose and inulin – clinical studies link regular intake to benefits for digestion, immunity and circulation. The plant is also characterised by glucoraphanin and its breakdown product sulforaphane. Cauliflower is considered especially valuable in pregnancy thanks to its folate content. Sensitive digestive systems may respond with flatulence, and people with an underactive thyroid should eat large raw portions in moderation because of the goitrogens involved; cooking reduces these substantially. Anyone taking vitamin K antagonists should keep intake consistent.
Raw cauliflower is an excellent source of vitamin C (approx. 48–64 mg/100 g — 50–70 % of the daily value). Vitamin C supports immune function, promotes collagen synthesis and enhances iron absorption from plant-based sources. Raw cauliflower retains more vitamin C than cooked, as ascorbic acid is sensitive to heat and water. As a raw food in salads, dips or crudités it is a nutrient-rich alternative to cooked vegetables.
Preparation & dosage
Cauliflower provides approximately 15–20 µg of vitamin K1 per 100 g — roughly 13–20 % of the daily value. Vitamin K1 (phylloquinone) is essential for the blood coagulation cascade (activation of clotting factors II, VII, IX, X) and for calcium metabolism in bone (osteocalcin activation). Particularly relevant for individuals taking anticoagulant medications (vitamin K antagonists) — these patients must keep their vitamin K-rich vegetable intake consistent.
Cauliflower provides approx. 57–88 µg of folate (vitamin B9) per 100 g — approximately 14–22 % of the daily value; pregnant women require 400–800 µg/day. Folate is essential for DNA synthesis, cell division and red blood cell formation. Combined with approx. 46 mg choline/100 g, cauliflower supports cognitive development and liver function. When steamed gently or eaten raw, folate losses are minimal; prolonged boiling in excess water reduces folate content considerably.
Cauliflower contains glucosinolates — a group of sulphur-containing secondary metabolites concentrated in crucifers (Brassicaceae). The main glucosinolate in cauliflower is glucoraphanin. Upon cutting, chewing or digestion, the enzyme myrosinase converts glucoraphanin into sulforaphane — an isothiocyanate with antioxidant and anti-inflammatory properties. Important: cooking inactivates myrosinase, so raw or steamed vegetables produce more sulforaphane than boiled ones. No food replaces medical treatment.
In the traditional cuisine of Central and Eastern Europe, cauliflower is regarded as an easily digestible gentle vegetable and used after stomach problems and gastrointestinal illnesses as the first vegetable reintroduced. Steamed or pureed as soup it is mild, low in fibre and well tolerated. In folk medicine cauliflower was used for respiratory inflammation and gastrointestinal complaints — without clinical confirmation but consistent in traditional lore.
Cauliflower provides approx. 2–2.9 g dietary fibre per 100 g, comprising soluble fibre (pectin, inulin) and insoluble fibre (cellulose). Soluble fibres act prebiotically, promoting growth of beneficial gut bacteria; insoluble fibres stimulate intestinal peristalsis. Flatulence is possible in sensitive individuals (sulphur-containing glucosinolates). Gentle cooking (steaming rather than boiling) and gradual introduction reduces intolerance.
Cauliflower is a good plant-based source of choline (approx. 44–46 mg/100 g) — an essential nutrient for membrane function, neurotransmitter synthesis (acetylcholine) and fat transport in the liver. Choline is particularly important during pregnancy for foetal brain development. Cauliflower is among the few vegetables with a relevant choline content. It also provides pantothenic acid (vitamin B5, approx. 13 % DV) and vitamin B6 (approx. 11 % DV) — both important for energy metabolism.
Flatulence is possible in individuals with sensitive digestive systems (sulphur-containing glucosinolates). People with hypothyroidism should consume raw cauliflower only in moderation — glucosinolate breakdown products (goitrogens) can in large amounts inhibit thyroid iodine uptake. Clinically insignificant at normal intake levels; cooking significantly reduces the goitrogen content. Individuals taking vitamin K antagonists (e.g. warfarin) should keep their vitamin K-rich vegetable intake consistent and discuss this with their physician.
Cauliflower is safe and recommended in pregnancy as a source of folate (important for neural tube development), choline and vitamin C. No increased risk at normal dietary amounts.
Safe during lactation. In some infants, brassica vegetables (including cauliflower) consumed by the nursing mother may contribute to colic via breast milk — introduce in portions if intolerance occurs.
Steamed or pureed cauliflower is suitable from weaning age (approx. 6 months). Introduce in small amounts initially due to flatulence potential. Raw cauliflower only for children from approx. 3 years of age (chewing ability, gut maturity).
Drug interactions
Vitamin-K-Antagonisten (Warfarin, Phenprocoumon/Marcumar)
Cauliflower contains vitamin K1 (approx. 15–20 µg/100 g). Variable vitamin K intake alters INR (clotting time) in patients taking vitamin K antagonists. Not absolutely contraindicated, but keep intake amounts consistent and co-ordinate with the treating physician.
Schilddrüsenmedikamente (Levothyroxin)
Large amounts of raw cruciferous vegetables may supply goitrogens that inhibit iodine uptake and can weaken levothyroxine effect in hypothyroidism. Clinically not relevant at normal dietary amounts; cooking strongly reduces goitrogens.
Contraindications
- Severe thyroid disorders with iodine requirement — consult a physician regarding large amounts of raw cruciferous vegetables.
Harvested part: flower head (summer-autumn)
- Time of day:
- Harvest in the early morning — at cool temperatures and high humidity the head stays fresh longer. Harvest readiness indicated by a firm, compact, white curd (15–20 cm diameter). Once florets begin to open and loosen ('ricey' stage), harvest immediately — quality declines rapidly. Early varieties from mid-June, mid-season in August/September, late varieties through October.
- Drying:
- STORAGE: Unrefrigerated only 2–3 days. In the refrigerator (0–4 °C, approx. 95 % relative humidity) with outer leaves attached and unwashed in a perforated plastic bag up to 2–4 weeks. Early-harvest head under ideal conditions (0 °C, 97 % humidity, darkness) up to 6 weeks. Freezing possible: separate florets, blanch 3 minutes (or freeze raw), portion, deep-freeze — cook directly from frozen.
- Storage:
- 1 months — Cool (0–4 °C), moist (approx. 95 % relative humidity), dark. Store with leaves attached, unwashed. Keep away from apples, pears and other ethylene-producing fruits (accelerates ripening).
- Time of day:
- Spring harvest: early varieties (sown previous year or started indoors March–May, planted May–July) can be harvested from March/April onwards. Young tender leaves are also edible and can be used in salads or soups — harvest gently, taking only outer leaves.
- Drying:
- Young leaves should be processed immediately or stored in the refrigerator in a damp cloth for max. 2–3 days. Leaves dry poorly — prefer fresh use.
- GlucoraphaninGlycosideFlower
Primary glucosinolate in cauliflower — inactive precursor compound that is converted by the enzyme myrosinase upon cutting or chewing into the isothiocyanate sulforaphane. Cooking inactivates myrosinase; raw or steamed cauliflower therefore produces more sulforaphane than boiled.
- SulforaphanOtherFlower
Bioactive isothiocyanate formed from glucoraphanin by myrosinase activity. Sulforaphane induces phase II detoxification enzymes (NRF2 pathway) and exerts antioxidant and anti-inflammatory effects. Investigated in preclinical studies with interest in cancer prevention, diabetes and neurological conditions — no clinical proof of efficacy as a remedy.
- Ascorbinsäure (Vitamin C)VitaminContent: 48-64 mg/100 gFlower
100 g raw cauliflower covers approx. 50–70 % of the daily vitamin C requirement. Vitamin C acts as an antioxidant, promotes collagen synthesis, supports the immune system and enhances non-haem iron absorption. Heat- and oxidation-sensitive: boiling in excess water reduces content by up to 50 %; steaming preserves it better.
- Folsäure (Vitamin B9)VitaminContent: 57-88 µg/100 gFlower
Cauliflower is a relevant plant-based source of folate. Folate is essential for DNA synthesis, cell division and red blood cell formation, and for prevention of neural tube defects in early pregnancy. Water-soluble and heat-sensitive — steaming or brief cooking better preserves the folate content.
- Vitamin K1 (Phyllochinon)VitaminContent: 15-20 µg/100 gFlower
Vitamin K1 is essential for blood coagulation (activation of clotting factors) and bone metabolism (osteocalcin). Cauliflower contains moderate amounts of vitamin K1 — relevant for patients undergoing anticoagulant therapy.
- CholinVitaminContent: 44-46 mg/100 gFlower
Choline is an essential nutrient for cell membranes (phosphatidylcholine), neurotransmitter synthesis (acetylcholine) and hepatic fat metabolism. Cauliflower is among the few vegetables with a relevant choline content. Particularly important for pregnant and breastfeeding women (increased requirement).
- Ballaststoffe (Pektin, Zellulose, Inulin)PolysaccharideContent: 2,0-2,9 %Flower
Cauliflower provides a mixture of soluble fibres (pectin, inulin — prebiotic) and insoluble fibres (cellulose — promoting intestinal peristalsis). Inulin serves as substrate for bifidobacteria in the large intestine. Flatulence tendency in sensitive individuals possible due to fermentation of fibres and sulphur-containing glucosinolates.
- Goitrogene (Glucosinolat-Abbauprodukte)OtherFlower
Certain glucosinolate hydrolysis products (thiocyanates, nitriles) can in large amounts inhibit thyroid iodine uptake (goitrogenic). Clinically not relevant at normal dietary amounts; cooking largely inactivates most goitrogenic compounds. Persons with iodine deficiency or hypothyroidism should avoid large amounts of raw cauliflower.
- [3]MonographUSDA FoodData Central — Cauliflower, raw (FDC ID 169986)(accessed: 2026-05-22)
- [4]MonographNutrition Advance — Cauliflower: Nutrition Profile and Health Benefits(accessed: 2026-05-22)
- [5]MonographHealthline — Sulforaphane: Benefits, Side Effects, and Food Sources(accessed: 2026-05-22)
- [6]MonographPlants For A Future (PFAF) — Brassica oleracea botrytis database entry(accessed: 2026-05-22)
- [7]MonographCliniTox Giftpflanzen — Brassica oleracea L.: schwach giftig (+) (Institut für Veterinärpharmakologie und -toxikologie, Universität Zürich)(accessed: 2026-08-10)
- [1]WikipediaCauliflower (Wikipedia EN)(accessed: 2026-05-22)
- [2]WikipediaBlumenkohl (Wikipedia DE)(accessed: 2026-05-22)
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Apium graveolens Classic companion-planting partner.
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration)