Foods with Highest Vitamin C · Holistic Product Tester Group

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22h ago (edited) in Nutrition

Foods with Highest Vitamin C

Article reposted from Holistic American Health Academy member, Chryl Davis.

When it comes to foods 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 C is 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 Recommended Dietary Allowance (RDA) for this vitamin is 90 milligrams for adult males and 75 mg for adult females.

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,

1. Yellow Bell Peppers

Vitamin C: 342 mg or 380% DV

Yellow bell peppers top the list as the vegetable with the highest vitamin C content, offering an impressive 342 milligrams in just one fresh pepper.2 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,

2. Broccoli

Vitamin C: 101 mg or 112% DV

With its tree-like appearance and dark green florets, broccoli takes second place, packing 101 milligrams of vitamin C in each cup.5 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 anti-cancer properties, and a robust profile of additional nutrients including vitamin K, folate and fiber.

3. Brussel Sprouts

Vitamin C: 97 mg or 107% DV

Like broccoli, Brussels sprouts are nutrient-packed cruciferous vegetables bursting 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.

4. Cauliflower

Vitamin C: 55 mg or 61% DV

While cauliflower is celebrated for its incredible versatility, it’s also a vitamin C powerhouse. Every cup delivers 55 milligrams in every cup—that’s 61% of your daily vitamin C needs packed into one serving.

In addition to its vitamin C content, this nutrient-dense vegetable contains choline to support brain health and offers anti-inflammatory benefits that promote overall wellness.

5. Red Cabbage

Vitamin C: 51 mg or 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, 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.

6. Tomatoes

Vitamin C: 41 mg or 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.

7. Mustard Greens

Vitamin C: 39 mg or 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 the cruciferous 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 anti-cancer properties. Prepare a big batch of our highly-rated Ginger-Chicken Stew with Greens for a comforting, anti-inflammatory meal to enjoy throughout the week.

8. Kale

Vitamin C: 20 mg or 22% DV

Kale is 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.

Additionally, Bright notes that kale is rich in vitamin K, an essential nutrient for blood clotting and maintaining bone health. It also contains two powerful antioxidants, lutein and zeaxanthin, which support eye health by accumulating in the retina and may help slow the progression of eye diseases like age-related macular degeneration and cataracts.

Tips to Maximize Your Vitamin C Intake from Veggies

To fully benefit from vitamin C-rich vegetables, it’s important to know how to maximize your intake. While eating vegetables raw is the best way to retain their vitamin C potency, there are clever cooking methods that can preserve this vital nutrient. Use techniques that minimize prolonged heat and water exposure. This is because vitamin C is water-soluble and can easily be broken down by excessive heat. Steaming your veggies has been shown to retain the most vitamin C, 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, such as blanching or lightly sauteing,

Vitamin C content can also drop during prolonged storage. Try 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.

The Bottom Line

Adequate vitamin C intake is essential for proper immune function, skin health and wound healing. While fruit, such as oranges, is often seen as the go-to source of vitamin C, several key vegetables are also excellent sources. From yellow bell peppers to broccoli, Brussels sprouts, cauliflower, red cabbage, tomatoes, mustard greens and kale, these vitamin C-rich vegetables not only contribute to your daily needs but also provide a wealth of health-boosting compounds that support your overall well-being.

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