Cauliflower Facts: Rich in Vitamin C,
Folate and Fiber

Filling, high in fiber, and low in calories, cauliflower is a great food for reducing your waistline, says Dr. Barry Sears in his book The Top 100 Zone Foods. Weighing in at only 25 calories, a cup of florets contains 100% of the recommended daily allowance (RDA) for vitamin C, one-third of the RDA for folate (although one-third of the folate is lost during cooking), and a nice serving of potassium and vitamin B6. These nutrients all work to protect your heart. Cauliflower also contains bioflavonoids, indoles, and other chemicals that protect against cancer.

To retain the flavor of cauliflower and minimize nutrient loss, cook it rapidly by boiling or steaming. Overcooking cauliflower diminishes the nutrients significantly.

Food writer Mark Bittman quoted a Cornell University study, stating that 100 grams of cauliflower had 55 mg of vitamin C after boiling, 70 after steaming, and 82 after being cooked in the microwave oven.