Which Vegetables Have Vitamin C?

Which Vegetables Have Vitamin C? Top Vitamin-C Rich Vegetables Revealed.

Vitamin C, also known as L-ascorbic acid or ascorbate, is an essential nutrient that supports the immune system and helps fight diseases and infections. The primary source of vitamin C is citrus fruits, but it's also plentifully available in the vegetables you eat almost daily. According to the US Institute of Medicine, adult men require about 90 mg and women about 75 mg of vitamin C daily. Recommended intakes may vary by country and guideline.

A versatile yet balanced diet can fulfil your daily requirements of vitamin C. Read on to get a handy list of vegetables loaded with vitamin C!

Top Vegetables High in Vitamin C

Some vegetables that contain large amounts of vitamin C include:

1. Chilli Peppers

A green chill pepper has 109 mg of vitamin C, which can fulfil 121% of the daily requirement of vitamin C. Capsaicin, when used topically, has been shown to help relieve certain types of pain; evidence for pain relief from dietary chilli consumption is limited.

2. Bell Peppers

A cup of sliced red bell peppers provides 190 mg of vitamin C, which is three times the amount found in an orange. They are also packed with vitamin A, which is beneficial for maintaining good eye health. 

Additionally, a cup of sliced green bell peppers contains around 120 mg of vitamin C, which fulfils around 200% of the daily requirement. 

3. Kale

Approximately 100 grams of fresh kale contains around 93 mg of vitamin C, whereas a cup of steamed kale contains approximately 21 mg of vitamin C. It is often described as a treasure trove of vitamins A and K, minerals, and fatty acids.

4. Broccoli

According to research, broccoli has cancer-preventing properties. It contains around 132 mg of vitamin C and is also loaded with dietary fibre. Around half a cup of cooked broccoli can serve 51 mg of vitamin C, which covers around 57% of the daily requirement.

5. Cauliflower

One hundred grams of cauliflower serves approximately 48 mg of vitamin C. It is an excellent source of protein and dietary fibre, too. 

6. Brussel Sprouts

Consuming half a cup of cooked Brussels sprouts provides 48 mg of vitamin C and can contribute to approximately 54% of your daily recommended vitamin C intake. It also has plenty of vitamins A and K.

7. Tomato

A medium-sized tomato contains around 20 mg of vitamin C. It is also an excellent source of vitamins A, K, and potassium.

8. Cabbage

Half a cup of cooked cabbage offers around 36 mg of vitamin C, which covers one-third of the required daily intake. Ideal for soups and stews, this vegetable is low in calories and readily available across all seasons.

9. Green Peas

Around 50 grams of green peas have 20 mg of vitamin C. It promotes heart health, eye health, and digestion. It is versatile and readily available, which makes it an ideal fit for the daily diet.

10. Parsley

Around 8 grams of chopped parsley serves 10 mg of vitamin C. Sprinkling two tablespoons of freshly chopped parsley on your meals can cover up to around 11% of your daily requirement of vitamin C.

It is a rich source of vitamin K and antioxidants, which aid in boosting immunity and enhancing physical strength.

Health Benefits of Vitamin C

Vitamin C has countless health benefits and accounts for several important functions in the body. Check them out below:

1. Skin Health

Vitamin C increases collagen production and repairs skin cells. It delays the signs of aging on the skin, making it look tighter and smoother.

2. Improved Hair

Vitamin C also helps to reduce oxidative stress in the hair follicles, preventing hair fall and promoting hair growth, hence improving the texture and appearance of hair.

3. Enhanced Immunity

Vitamin C boosts immunity, which increases the body's ability to fight diseases. It also protects the cells and improves various cellular functions.

4. Absorption of Iron

It helps absorb plant-based iron, which is essential for people following a vegetarian diet. Better iron absorption reduces the risk of anaemia.

All the above-mentioned vegetables are readily available, enabling you to add them to your diet as per your wish. However, ensure to include a wide variety of vitamin C-rich vegetables in your diet. This way, you will get a good balance of other vital nutrients, without having to bear the side effects of overeating a particular vegetable.

Reader information: The information provided in this article is intended for general informational and educational purposes only and should not be considered medical or nutritional advice. Vitamin C requirements, health benefits, and nutrient values may vary based on age, sex, health status, dietary patterns, and regional guidelines. The nutrient values mentioned are approximate and can change depending on factors such as cooking methods and food variety. This content is not a substitute for professional medical advice, diagnosis, or treatment. Readers are advised to consult a qualified healthcare professional or registered dietitian before making any significant dietary or health‑related changes. 

Also Read:

→ 7 Fruits and Vegetables Rich in Vitamin C for Better Immunity

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→ Treatment for High Vitamin B12

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