With regards to meals wealthy in vitamin C, most individuals image oranges, grapefruit and kiwis, however this important nutrient isn’t unique to fruits. Identified for its immune-boosting, skin-protective and antioxidant properties, vitamin C can also be considerable in a number of greens. Surprisingly, these missed sources usually comprise simply as a lot or much more vitamin C than their fruity counterparts, making it simpler to fulfill your every day necessities. The Every day Worth (DV) for this vitamin is 90 milligrams for adults and kids 4 years and older.
“With out satisfactory vitamin C consumption, people danger compromised immune response, impaired wound therapeutic, elevated susceptibility to infections and potential long-term well being problems because of the physique’s incapability to provide or retailer this important nutrient,” says Samantha Peebles, M.S., RDN, a registered dietitian nutritionist. This makes it important to eat sufficient vitamin C every single day. Fortunately, incorporating quite a lot of greens into your eating regimen may also help you obtain this purpose.
Under are eight dietitian-approved greens, listed so as of their vitamin C content material, from highest to lowest.
1. Yellow Bell Peppers
Vitamin C: 342 mg (380% Every day Worth)
Yellow bell peppers high the listing because the vegetable with the very best vitamin C content material, providing a formidable 342 milligrams in only one contemporary pepper. This quantity covers 380% of the really useful Every day Worth for adults, making them an impressive alternative for assembly and exceeding your every day vitamin C wants. As a reference, one navel orange has virtually 83 mg.
However yellow bell peppers carry extra to the desk than simply vitamin C. “These vibrant veggies ship distinctive dietary worth by means of their wealthy complement of antioxidants like beta carotene and lycopene, which contribute to decreasing irritation and supporting cardiovascular well being,” says Peebles. To reap these advantages, strive our satisfying and flavorful Jambalaya Stuffed Peppers.
2. Broccoli
Vitamin C: 101 mg (112% DV)
With its tree-like look and darkish inexperienced florets, broccoli takes second place, packing 101 milligrams of vitamin C in every cup. This beneficiant serving gives 112% of your every day vitamin C necessities and a wealthy array of health-promoting compounds.
“Past its vitamin C content material, this cruciferous vegetable incorporates sulforaphane, a potent phytochemical with demonstrated anticancer properties, and a sturdy profile of further vitamins together with vitamin Okay, folate and fiber,” explains Peebles. Searching for methods so as to add extra of those vitamins to your eating regimen? Whip up our Cranberry-Almond Broccoli Salad or One-Pot Lemon-Broccoli Pasta with Parmesan.
3. Brussel Sprouts
Vitamin C: 97 mg (107% DV)
Like broccoli, Brussels sprouts are nutrient-packed cruciferous greens bursting with vitamin C. One cup of those vivid inexperienced greens boasts 97 milligrams of the nutrient.
As well as, “Brussels sprouts are a pure supply of kaempferol, a strong antioxidant which will assist cut back irritation and assist coronary heart well being,” says Emmy Vivid, M.S., RDN, a registered dietitian nutritionist. She provides that also they are a terrific supply of soluble fiber, which may also help decrease ldl cholesterol and blood sugar ranges whereas selling longer-lasting fullness following meals.
Want a easy Brussels sprout recipe in your weeknight dinners? Attempt our five-star Maple-Balsamic Roasted Brussels Sprouts—they’re so scrumptious that they may even win over the Brussels sprout skeptics.
4. Cauliflower
Vitamin C: 55 mg (61% DV)
Whereas cauliflower is widely known for its unbelievable versatility, it’s additionally a vitamin C powerhouse. Each cup delivers 55 milligrams—that’s 61% of your every day vitamin C wants packed into one serving.
Peebles notes that, along with its vitamin C content material, this nutrient-dense vegetable incorporates choline to assist mind well being and provides anti-inflammatory advantages that promote general wellness. For tasty methods to get pleasure from this versatile vegetable, prep our Parmesan-Crusted Cauliflower or our Crispy Orange Cauliflower.
5. Purple Cabbage
Vitamin C: 51 mg (56% DV)
Purple cabbage, with its vibrant purple hue, isn’t simply visually interesting—it’s additionally a terrific supply of vitamin C. In response to the USDA, 1 cup of chopped pink cabbage incorporates 51 milligrams, fulfilling 56% of the Every day Worth.
Purple cabbage can also be wealthy in anthocyanins, a compound with potent anti-inflammatory and antioxidant properties, which can assist defend mind cells by combating neuroinflammation and oxidative stress. Whether or not loved uncooked in our Purple Cabbage Coleslaw or cooked in our Balsamic Roasted Cabbage, pink cabbage is a nutritious addition to any dish.
6. Tomatoes
Vitamin C: 41 mg (46% DV)
Although tomatoes range in form, dimension and selection, all of them comprise a major quantity of vitamin C. Whereas their vitamin C content material doesn’t surpass that of citrus fruits, a cup of grape tomatoes gives 41 milligrams, which makes up 46% of your every day wants.
Tomatoes are additionally wealthy in lycopene, an antioxidant related to a decrease danger of stroke, heart problems, metabolic syndrome and prostate most cancers. In order for you extra of those vitamins in your eating regimen, add our Straightforward Tomato Gazpacho or Heirloom Tomato Salad with Charred Corn & Pepper Salsa to your weekly meal plan.
7. Mustard Greens
Vitamin C: 39 mg (43% DV)
Darkish leafy inexperienced greens like mustard greens are additionally loaded with vitamin C. A single cup of uncooked, chopped mustard greens incorporates 39 milligrams, which accounts for 43% of the Every day Worth.
As a member of the cruciferous household, mustard greens are additionally excessive in glucosinolates—sulfur-containing compounds that give the vegetable a bitter taste. Vivid explains that these helpful compounds not solely improve the style however supply potent anti-inflammatory, antiviral, antibacterial and anticancer properties. Put together an enormous batch of our extremely rated Ginger-Hen Stew with Greens for a comforting, anti-inflammatory meal to get pleasure from all through the week.
8. Kale
Vitamin C: 20 mg (22% DV)
Kale is one other leafy inexperienced that is a wonderful vitamin C supply. For each cup of uncooked kale, you possibly can acquire 20 milligrams of vitamin C, or 22% of the Every day Worth.
Moreover, Vivid notes that kale is wealthy in vitamin Okay, a vital nutrient for blood clotting and sustaining bone well being. “It additionally incorporates two highly effective antioxidants, lutein and zeaxanthin, which assist eye well being by accumulating within the retina and should assist gradual the development of eye illnesses like age-related macular degeneration and cataracts,” she provides. So as to add a serving of leafy greens to your subsequent meal, give our Roasted Squash & Lentil Kale Salad or our Vegetarian Potato-Kale Soup a strive.
Tricks to Maximize Your Vitamin C Consumption from Veggies
To completely profit from vitamin C–wealthy greens, it’s vital to know learn how to maximize your consumption. Whereas consuming greens uncooked is the easiest way to retain their vitamin C efficiency, there are intelligent cooking strategies that may protect this important nutrient. Vivid and Peebles counsel utilizing methods that decrease extended warmth and water publicity. It’s because vitamin C is water-soluble and may simply be damaged down by extreme warmth. “Steaming your veggies has been proven to retain probably the most vitamin C, however in the event you’re not a fan of the feel of steamed veggies, strive different strategies that don’t use extreme warmth or cooking time, resembling blanching or frivolously sautéing,” says Vivid.
Vitamin C content material can even drop throughout extended storage. Vivid recommends freezing your vitamin C-rich greens as a substitute of leaving your veggies within the produce drawer all week. In truth, analysis has proven that freezing your produce is the simplest method to protect vitamin C content material. You may as well buy frozen greens on the grocery retailer, as these greens are sometimes harvested at their peak ripeness, frivolously blanched and frozen shortly after to take care of their nutrient ranges.
The Backside Line
Enough vitamin C consumption is important for correct immune operate, pores and skin well being and wound therapeutic. Whereas fruit, resembling oranges, is commonly seen because the go-to supply of vitamin C, a number of key greens are additionally wonderful sources. From yellow bell peppers to broccoli, Brussels sprouts, cauliflower, pink cabbage, tomatoes, mustard greens and kale, these vitamin C-rich greens not solely contribute to your every day wants but in addition present a wealth of health-boosting compounds that assist your general well-being. Subsequently, by together with these greens in your eating regimen, you possibly can make sure you’re getting the vitamins you might want to nourish your physique.
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