In This ArticleView AllIn This ArticleYellow Bell PeppersBroccoliBrussel SproutsCauliflowerRed CabbageTomatoesMustard GreensKaleIntake Tips
In This ArticleView All
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In This Article
Yellow Bell Peppers
Broccoli
Brussel Sprouts
Cauliflower
Red Cabbage
Tomatoes
Mustard Greens
Kale
Intake Tips
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
When it comes tofoods rich in vitamin C, most people picture oranges, grapefruit and kiwis, but this essential nutrient isn’t exclusive to fruits. Known for its immune-boosting, skin-protective and antioxidant properties,vitamin Cis also abundant in several vegetables.Surprisingly, these overlooked sources often contain just as much or even more vitamin C than their fruity counterparts, making it easier to meet your daily requirements. The Daily Value (DV) for this vitamin is 90 milligrams for adults and children 4 years and older.
“Without adequate vitamin C intake, individuals risk compromised immune response, impaired wound healing, increased susceptibility to infections and potential long-term health complications due to the body’s inability to produce or store this crucial nutrient,” saysSamantha Peebles, M.S., RDN, a registered dietitian nutritionist. This makes it vital to consume enough vitamin C every day. Luckily, incorporating a variety of vegetables into your diet can help you achieve this goal.
Below are eight dietitian-approved vegetables, listed in order of their vitamin C content, from highest to lowest.
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1. Yellow Bell Peppers
Vitamin C:342 mg (380% Daily Value)
Yellowbell pepperstop the list as the vegetable with the highest vitamin C content, offering an impressive 342 milligrams in just one fresh pepper.This amount covers 380% of the recommended Daily Value for adults, making them an outstanding choice for meeting and exceeding your daily vitamin C needs. As a reference, one navel orange has almost 83 mg.
But yellow bell peppers bring more to the table than just vitamin C. “These vibrant veggies deliver exceptional nutritional value through their rich complement of antioxidants like beta carotene and lycopene, which contribute to reducing inflammation and supporting cardiovascular health,” says Peebles.To reap these benefits, try our satisfying and flavorfulJambalaya Stuffed Peppers.
2. Broccoli
Vitamin C:101 mg (112% DV)
With its tree-like appearance and dark green florets,broccolitakes second place, packing 101 milligrams of vitamin C in each cup.This generous serving provides 112% of your daily vitamin C requirements and a rich array of health-promoting compounds.
“Beyond its vitamin C content, this cruciferous vegetable contains sulforaphane, a potent phytochemical with demonstrated anticancer properties, and a robust profile of additional nutrients including vitamin K, folate and fiber,” explains Peebles.Looking for ways to add more of these nutrients to your diet? Whip up ourCranberry-Almond Broccoli SaladorOne-Pot Lemon-Broccoli Pasta with Parmesan.
3. Brussel Sprouts
Vitamin C:97 mg (107% DV)
Like broccoli,Brussels sprouts are nutrient-packed cruciferous vegetablesbursting with vitamin C. One cup of these bright green vegetables boasts 97 milligrams of the nutrient.
In addition, “Brussels sprouts are a natural source of kaempferol, a powerful antioxidant that may help reduce inflammation and support heart health,” saysEmmy Bright, M.S., RDN, a registered dietitian nutritionist.She adds that they are also a great source ofsoluble fiber, which can help lower cholesterol and blood sugar levels while promoting longer-lasting fullness following meals.
Need a simple Brussels sprout recipe for your weeknight dinners? Try our five-starMaple-Balsamic Roasted Brussels Sprouts—they’re so delicious that they might even win over the Brussels sprout skeptics.
4. Cauliflower
Vitamin C:55 mg (61% DV)
Whilecaulifloweris celebrated for its incredible versatility, it’s also a vitamin C powerhouse. Every cup delivers 55 milligrams—that’s 61% of your daily vitamin C needs packed into one serving.
Peebles notes that, in addition to its vitamin C content, this nutrient-dense vegetable containscholine to support brain healthand offers anti-inflammatory benefits that promote overall wellness.For tasty ways to enjoy this versatile vegetable, prep ourParmesan-Crusted Caulifloweror ourCrispy Orange Cauliflower.
5. Red Cabbage
Vitamin C:51 mg (56% DV)
Red cabbage, with its vibrant purple hue, isn’t just visually appealing—it’s also a great source of vitamin C. According to the USDA, 1 cup of chopped red cabbage contains 51 milligrams, fulfilling 56% of the Daily Value.
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6. Tomatoes
Vitamin C:41 mg (46% DV)
Though tomatoes vary in shape, size and variety, they all contain a significant amount of vitamin C. While their vitamin C content doesn’t surpass that of citrus fruits, a cup of grape tomatoes provides 41 milligrams, which makes up 46% of your daily needs.
Tomatoes are also rich in lycopene, an antioxidant associated with a lower risk of stroke, cardiovascular disease, metabolic syndrome and prostate cancer.If you want more of these nutrients in your diet, add ourEasy Tomato GazpachoorHeirloom Tomato Salad with Charred Corn & Pepper Salsato your weekly meal plan.
7. Mustard Greens
Vitamin C:39 mg (43% DV)
Dark leafy green vegetables like mustard greens are also loaded with vitamin C. A single cup of raw, chopped mustard greens contains 39 milligrams, which accounts for 43% of the Daily Value.
As a member of thecruciferous family, mustard greens are also high in glucosinolates—sulfur-containing compounds that give the vegetable a bitter flavor.Bright explains that these beneficial compounds not only enhance the taste but offer potent anti-inflammatory, antiviral, antibacterial and anticancer properties.Prepare a big batch of our highly ratedGinger-Chicken Stew with Greensfor a comforting, anti-inflammatory meal to enjoy throughout the week.
8. Kale
Vitamin C:20 mg (22% DV)
Kaleis another leafy green that is an excellent vitamin C source. For every cup of raw kale, you can obtain 20 milligrams of vitamin C, or 22% of the Daily Value.
Tips to Maximize Your Vitamin C Intake from Veggies
Vitamin C content can also drop during prolonged storage. Bright recommends freezing your vitamin C-rich vegetables instead of leaving your veggies in the produce drawer all week. In fact, research has shown that freezing your produce is the most effective technique to preserve vitamin C content.You can also purchase frozen vegetables at the grocery store, as these vegetables are typically harvested at their peak ripeness, lightly blanched and frozen shortly after to maintain their nutrient levels.
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Sources
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