Cauliflower is among the richest vegetables in vitamin C. It has more than double vitamin C than orange juice.
How much vitamin C do we need?
According to the National Institutes of Health (NIH), we need about 75-90 mg of vitamin C per day.
Men need approximately 90 mg. Women need only 75 mg.
We can easily consume this amount of vitamin C from foods.
There is no need for vitamin C supplements.
Furthermore, we can’t absorb 1000 mg of vitamin C. Most of it is lost through urine.
Orange juice is a good source of vitamin C
According to the USDA, 100 gr of orange juice contains 33 mg of vitamin C.
Furthermore, a glass of fresh squeezed orange juice has 83 mg of vitamin C. That’s 110% DV (Daily Value).
Therefore, orange juice is indeed a good source of vitamin C.
It’s good for you to drink a glass of orange juice in the morning, as it’ll:
- hydrate you. Orange juice is 87% water,
- give you energy. It has 120 calories, coming mainly from sugars,
- provide many other vitamins, and minerals.
Moreover, a whole orange is also a good source of vitamin C:
- small orange (2-38″) has 51 mg of vitamin C,
- medium orange (2-5/8″) has 69 of vitamin C,
- large orange has (3-1/16″) has 97 of vitamin C.
How much vitamin C in cauliflower?
On the other hand, 100 gr of cauliflower has 48 mg of vitamin C.
That’s more than a glass of fresh orange juice. Cauliflower contains more vitamin C than orange juice.
Moreover, a head of cauliflower:
- small (4″) has 128 mg of vitamin C,
- medium (5-6″) has 277 mg of vitamin C,
- large (6-7″) has 405 mg of vitamin C.
How to cook cauliflower to preserve most nutrient?
The best way to cook cauliflower is to steam it.
Don’t boil it, as many nutrients will leach into the water.
For the healthiest meal, sprinkle cauliflower with lemon juice and olive oil. It’s the simplest but a very healthy dressing.
Nutritional values of cauliflower
Cauliflower is a nutrient-rich vegetable. 100 grams of cauliflower has:
- only 25 calories,
- high water content. It’s 92% water,
- almost 2 grams of protein,
- almost zero fat,
- 5% carbs,
Moreover, cauliflower contains small amounts of many vitamin and minerals.
Other foods high in vitamin C
Plants are the best sources of vitamin C. So, a plant-based diet can provide all the vitamin C we need. Prefer to take vitamins from food, not supplements. Excess doses from supplements may cause weight gain!
Fruits and vegetables are the best sources of vitamin C. For instance, strawberries, kiwi, papaya, broccoli, cantaloupe, cabbage, kale, peppers, garlic, tomatoes, and citrus fruits, are all high in vitamin C. See the whole list here.