:max_bytes(150000):strip_icc()/Vegetables-Ranked-Highest-in-Vitamin-C-da6dca1ac54149379044482758af3bf4.jpg "The 8 Best Vitamin C-Rich Vegetables, Ranked")
boost Your Vitamin C Intake with These Vegetables
When we think of vitamin C, fruits like oranges and grapefruits usually come to mind. But did you know that many vegetables are brimming with this essential nutrient? Vitamin C is a powerful antioxidant that plays a crucial role in boosting immunity, protecting our skin, and promoting wound healing. The recommended daily intake of vitamin C is 90 milligrams for adult males and 75 milligrams for adult females.
”Without adequate vitamin C intake, individuals risk a compromised immune response, impaired wound healing, increased susceptibility to infections and potential long-term health complications because our bodies can’t produce or store this crucial nutrient,” says Samantha peebles, M.S., RDN, a registered dietitian nutritionist. Thankfully, adding a variety of veggies to your meals can easily help you meet your daily needs.
Here are eight vegetables packed with vitamin C, listed from highest to lowest content:
1. Yellow Bell Peppers
Vitamin C: 342 mg or 380% DV
Leading the pack are yellow bell peppers, boasting an remarkable 342 milligrams of vitamin C per pepper. That’s a whopping 380% of your daily requirement!
Top 5 Vitamin C-Rich Vegetables You Should Be Eating
When it comes to boosting your immune system and overall health, vitamin C is a superstar nutrient. While citrus fruits often take center stage, don’t overlook the power of vegetables! Many veggies pack a powerful punch of vitamin C, making them a delicious and nutritious addition to your diet. 1. yellow Bell Peppers topping our list are yellow bell peppers, bursting with a whopping 190 milligrams of vitamin C per cup, that’s more than double the daily recommended intake. For reference, a single navel orange provides around 83 milligrams. But these vibrant veggies offer more than just vitamin C. “They deliver remarkable nutritional value through their rich complement of antioxidants like beta-carotene and lycopene,” explains Peebles. “These contribute to reducing inflammation and supporting cardiovascular health.” consider incorporating yellow bell peppers into your meals with our delicious Jambalaya Stuffed Peppers. 2. Broccoli With its tree-like appearance and dark green florets, broccoli takes second place, packing 101 milligrams of vitamin C per cup. This generous serving provides 112% of your daily vitamin C requirements and a wealth of health-promoting compounds. “Beyond its vitamin C content, this cruciferous vegetable contains sulforaphane, a potent phytochemical with demonstrated anti-cancer properties, and a robust profile of additional nutrients including vitamin K, folate and fiber,” explains Peebles. Want to enjoy more broccoli in your diet? check out our Cranberry-Almond Broccoli Salad or our One-Pot Lemon-Broccoli Pasta with Parmesan. 3.Brussel Sprouts Don’t let their mini-cabbage appearance fool you,Brussel sprouts are nutritional powerhouses! They provide 97 milligrams of vitamin C per cup,meeting 107% of your daily recommended intake.Boost Your Vitamin C Intake with These Delicious Vegetables
Cruciferous vegetables are nutritional powerhouses, and not just for their fiber content. Many are also excellent sources of vitamin C, an essential nutrient for immune function, collagen production, and overall health. From leafy greens to roasted delights, here are a few vitamin C-rich cruciferous vegetables to add to your diet.1. Brussels Sprouts
Brussels sprouts, with their vibrant green color, are packed with 97 milligrams of vitamin C per cup – that’s a considerable portion of your daily needs! “Brussels sprouts are a natural source of kaempferol, a potent antioxidant that may help reduce inflammation and promote heart health,” says Emmy Shining, M.S., RDN, a registered dietitian nutritionist. They also offer a good dose of soluble fiber, known to help lower cholesterol and blood sugar levels, while keeping you feeling fuller for longer. Try incorporating these tasty little vegetables into your weekly meals with our delicious 5-star Maple-Balsamic Roasted brussels Sprouts recipe.4. Cauliflower
While cauliflower is celebrated for its versatility, transforming into everything from pizza crusts to rice, it’s also a notable source of vitamin C. Each cup provides 55 milligrams, which is 61% of your recommended daily intake. Along with its vitamin C content, cauliflower is rich in choline, a nutrient that supports brain health.5 Vegetables That Are Packed with Vitamin C
Vitamin C is an essential nutrient that plays a crucial role in supporting a healthy immune system, promoting collagen production, and protecting against cell damage. While citrus fruits are well-known for their vitamin C content,many vegetables also offer a generous supply of this vital nutrient. Here are five vegetables that are rich in vitamin C and can help you meet your daily needs:1. Bell Peppers
Available in a variety of colors, bell peppers are not onyl visually appealing but also pack a powerful vitamin C punch. One cup of chopped red bell pepper provides an impressive 190 milligrams of vitamin C, exceeding the daily recommended intake. Green bell peppers also contain a substantial amount, offering 128 milligrams per cup. “Bell peppers are a versatile ingredient that can be incorporated into salads,stir-fries,soups,and even dips,” says Lauren Harris-Pincus,MS,RDN,registered dietitian and author of “The Protein-Packed Breakfast Club.”2. broccoli
This cruciferous vegetable is a nutritional powerhouse, boasting high levels of vitamin C, fiber, and antioxidants.One cup of cooked broccoli delivers approximately 89 milligrams of vitamin C, contributing substantially to your daily requirement. 3. Brussels Sprouts
Often overlooked, Brussels sprouts are a nutritional gem. Similar to broccoli, they are members of the cruciferous family and are an excellent source of vitamin C, with one cup of cooked sprouts providing about 85 milligrams. “Brussels sprouts are a delicious and easy way to boost your vitamin C intake,” notes Lisa Young,PhD,RDN,author of “Finally Full,Finally Slim.”4. Cauliflower
This versatile vegetable is not only low in calories but also a good source of vitamin C. One cup of chopped raw cauliflower contains approximately 55 milligrams of vitamin C, making it a valuable addition to a healthy diet. “cauliflower is incredibly versatile and can be enjoyed roasted, steamed, or even mashed,” suggests maya Feller, MS, RD, CDN. For tasty ways to enjoy this versatile vegetable, try our Parmesan-Crusted Cauliflower” or our Crispy Orange Cauliflower. 5.Red Cabbage
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, one cup of chopped red cabbage contains 51 milligrams, fulfilling 56% of the daily value. Red cabbage is also rich in anthocyanins, a compound with potent anti-inflammatory and antioxidant properties, which may help protect brain cells by combating neuroinflammation and oxidative stress.Whether enjoyed raw in our Red Cabbage coleslaw or cooked in our Balsamic Roasted Cabbage, red cabbage is a nutritious addition to any dish.6. Tomatoes
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 also offer anti-inflammatory benefits that promote overall wellness. For tasty ways to enjoy this versatile vegetable, prep our Parmesan-Crusted Cauliflower or our Crispy Orange Cauliflower.Power Up with These Vitamin C-Rich Vegetables
Beyond boosting your immunity,vitamin C plays a crucial role in collagen production,wound healing,and iron absorption. Incorporating a variety of vitamin C-rich vegetables into your diet is an excellent way to support your overall health. Here are eight superstars to add to your grocery list: 1.Red Bell Peppers Clocking in at an impressive 190 mg or 211% of your daily value (DV) per cup, red bell peppers are a true powerhouse. These colorful vegetables are also rich in beta carotene, which our body converts to vitamin A, a vital nutrient for eye health. For a tasty and nutritious option, try our Stuffed Red peppers with Quinoa. 2. Broccoli This cruciferous vegetable boasts 89.2 mg or 99% DV of vitamin C per cup. Broccoli is also a good source of fiber, potassium, and folate. Enjoy broccoli roasted, steamed, or added to stir-fries for a delicious and healthy meal. 3. Brussels Sprouts Brussels sprouts, another member of the cruciferous family, deliver 85 mg or 94% DV of vitamin C per cup. They are also packed with antioxidants and fiber. Try roasting brussels sprouts with balsamic vinegar and a sprinkle of sea salt for a simple and flavorful side dish. 4. Cauliflower With 50.8 mg or 56% DV of vitamin C per cup, cauliflower is a versatile vegetable that can be enjoyed in countless ways. From cauliflower rice to roasted florets, get creative in the kitchen and explore different ways to enjoy this nutrient-dense vegetable. 5. Spinach This leafy green is a nutritional powerhouse, providing 28.1 mg or 31% DV of vitamin C per cup. Spinach is also rich in iron, folate, and vitamin K. Add spinach to smoothies, salads, or sautéed dishes for a boost of flavor and nutrients. 6. Tomatoes Tomatoes are a delicious source of vitamin C, containing 27 mg or 30% DV per cup. they are also rich in lycopene, a powerful antioxidant linked to a lower risk of chronic diseases like heart disease and cancer. Blend tomatoes into gazpacho,add them to salads,or enjoy them roasted for a concentrated flavor. 7.Mustard Greens These powerhouse greens deliver 39 mg or 43% DV of vitamin C per cup. Mustard greens are also members of the cruciferous family,known for their cancer-fighting properties. Incorporate mustard greens into stews, soups, or sauteed dishes for a flavorful and nutritious meal. 8. Kale Kale, another cruciferous green, offers 20 mg or 22% DV of vitamin C per cup. This leafy green is also a good source of fiber, calcium, and vitamin K. Enjoy kale in salads, smoothies, or as a side dish. You can even bake kale chips for a healthy and satisfying snack.Vitamin C is a vital nutrient that plays a crucial role in immune function, skin health, and wound healing. While citrus fruits like oranges are often recognized as top sources, many vegetables pack a powerful vitamin C punch. Incorporating these veggies into your diet can be a delicious and effective way to boost your daily intake.
Vegetables Rich in Vitamin C
Yellow bell peppers reign supreme, boasting a remarkable 107 milligrams of vitamin C per serving, which is more than your daily requirement. Broccoli, Brussels sprouts, cauliflower, and red cabbage are also excellent choices, each providing a significant amount of this essential nutrient.Tomatoes, mustard greens, and kale are powerhouses as well, offering a substantial dose of vitamin C along with a host of other beneficial compounds.
Tips to Maximize Vitamin C Intake from Veggies
To make the most of the vitamin C in your vegetables, consider these cooking tips: opting for raw vegetables whenever possible is ideal, as cooking can lead to some vitamin C loss. When cooking is necessary, choose methods that minimize heat exposure and cooking time, such as steaming, light sauteing, or blanching.
“Steaming your veggies has been shown to retain the most vitamin C,” says registered dietitian Samantha Bright. “But if you’re not a fan of the texture of steamed veggies, try other methods that don’t use excessive heat or cooking time.”
“Vitamin C content can also drop during prolonged storage,” adds Bright. To prevent this,consider freezing your vitamin C-rich vegetables rather of storing them in the refrigerator for extended periods. Alternatively, you can purchase frozen vegetables, as they are typically harvested at their peak ripeness and quickly frozen to preserve nutrients.
The Bottom Line
Adequate vitamin C intake is essential for maintaining a healthy immune system, promoting radiant skin, and aiding in wound healing. By incorporating a variety of vitamin C-rich vegetables into your diet, you not only meet your daily needs but also benefit from a wide array of other health-promoting compounds.So load up your plate with these nutritional powerhouses and nourish your body from the inside out.
