Overview
Vitamin C is a water-soluble vitamin that plays a crucial role in a variety of physiological functions within the body. Its significance spans from boosting the immune system and speeding up wound healing to enhancing iron absorption and stimulating collagen synthesis, among a myriad of other essential functions.(1)
Beyond these fundamental tasks, vitamin C serves as a guardian against damage caused by free radicals, contributing to the body’s defense against aging and supporting its self-repair mechanisms.(2)
Given the human body’s inherent inability to produce or store vitamin C, maintaining a consistent intake through either dietary sources or supplements becomes imperative. The broad array of foods rich in vitamin C makes supplementation generally unnecessary for most individuals, considering the ample availability of this essential nutrient in natural sources.
Vegetables and fruits stand as primary sources of vitamin C, yet, for the sake of this article, we will focus exclusively on vegetables, revealing the top 15 vegetables rich in vitamin C. According to the National Institute of Health, the Recommended Dietary Allowance (RDA) for vitamin C is set at 90 mg for men and 75 mg for women.
Before getting into the meat of the topic, it’s crucial to note that vitamin C is sensitive to heat and water solubility. Therefore, its concentration in foods tends to decrease when subjected to cooking. However, by minimizing both the cooking time and the amount of water used, you can effectively preserve the majority of this vital nutrient.
Without further ado, let's explore the top 15 vegetables richest in vitamin C.
1. Yellow Peppers
When it comes to vitamin C content, yellow pepper reigns first in the vegetable kingdom. One large raw pepper (186 grams) delivers a whopping 341 mg of vitamin C, accounting for 379% of the Daily Value (DV). This remarkable vitamin boost is complemented by a good dose of potassium, copper, vitamin B6, and folate, making yellow peppers a vibrant addition to your nutrient-packed diet.(3)
But the benefits don't stop there: these banana peppers are rich in lutein and zeaxanthin, two carotenoid antioxidants that have been shown, according to several studies, to have protective effects against age-related eye conditions, particularly cataracts and macular degeneration.(4)(5)
2. Tomatoes
Tomatoes, considered one of the most consumed vegetables in the world, owe their great popularity to their extraordinary versatility in a myriad of culinary creations. Beyond their culinary appeal, these brightly colored vegetables go a long way toward boosting your daily vitamin C intake, with just one medium fresh tomato contributing a substantial 19%.(6)
For a delightful and nutritious twist, consider making a vibrant tomato salad. Combine two fresh tomatoes with the crisp notes of red onion, the aromatic essence of fresh basil, and the richness of olive oil, salt, and pepper. This culinary fusion not only satisfies the palate but also elevates the nutritional quotient of the dish, turning a simple salad into a feast for the senses.
Let's look in particular at lycopene, a powerful antioxidant abundant in tomatoes. Lycopene, which gives fruits like watermelons and guavas their brilliant red and pink colors, has been shown to potentially reduce certain cancers, decrease aging and protect against cell damage. Its cardiovascular benefits further highlight the role of tomatoes in promoting general well-being.(7)
3. Mustard Spinach
Mustard spinach stands out among leafy greens as a potent source of vitamin C, providing a solid 130 mg per 100-gram serving when consumed raw. Even after cooking, it retains a considerable 65 mg per the same portion, as vitamin C may be subject to a decrease due to heating.(8)(9)
Beyond its richness in vitamin C, mustard spinach is a nutritional treasure trove, delivering essential nutrients such as potassium, calcium, vitamin A, and manganese. Moreover, its substantial amounts of folate and non-heme iron make it a valuable ally in the treatment of iron deficiency anemia.
4. Broccoli
Broccoli takes the spotlight as a nutritional powerhouse, particularly valued for its high vitamin C content. One cup of cooked broccoli (156 grams), contains 101 mg of vitamin C, which is equivalent to 112% of the DV.(10)
Beyond its bright green appearance lies a powerful ally for immune system support and overall health. Incorporating broccoli into your culinary repertoire not only imparts delicious flavors to your dishes but also ensures a high intake of this crucial vitamin, playing an important role in reinforcing your body against diseases and promoting vitality.
5. Chili Peppers
Chili peppers not only tantalize your taste buds with their spicy kick, but also seem to contribute greatly to your vitamin C intake. Whether you favor the lively green or bold red varieties, these peppers bring a dynamic burst of flavor along with a substantial dose of essential nutrients, including vitamin C.
For instance, a single 45 gram green chili pepper provides 109 mg of vitamin C, covering 121% of the DV. Likewise, one red pepper offers about 65 mg, or 72% of the DV.(11)(12)
Beyond their culinary appeal, chili peppers contain capsaicin, the compound responsible for their spiciness. Capsaicin not only adds zing to your taste buds but is also associated with potential benefits such as pain relief, inflammation reduction, and even aiding in fat burning. So, beyond being a flavorful addition to your meals, chili peppers bring a dual benefit—elevating your vitamin C intake and potentially enhancing your overall well-being thanks to the unique properties of capsaicin.(13)
6. Brussels Sprouts
Brussels sprouts emerge as nutritional superheroes, delivering an abundance of critical nutrients to support your health. These little green germs excel in vitamin C, boasting around 97 mg per cooked cup – more than enough to surpass your daily requirement and give your immune system a strong boost.(14)
Additionally, Brussels sprouts generously provide vitamin A for eye health, vitamin K for bone strength, and folate, an essential B vitamin. Beyond the rich spectrum of vitamins, they also offer a blend of essential nutrients, including manganese, potassium and fiber, contributing to a symphony of wellness for your body.
7. Parsley
Parsley, commonly employed as a garnish, proves to be a nutrient-rich herb with surprising health benefits. Among its valuable nutrients, vitamin C stands out.
A mere two tablespoons (8g) of fresh parsley contribute to 12% of your daily vitamin C needs. Furthermore, this small serving size is thought to supply 124 mcg of vitamin K, covering an impressive 104% of the DV. Vitamin K, essential for blood clotting, bone health, and overall heart well-being, underscores parsley's significance as more than just a flavor enhancer.(15)(16)
8. Snow Peas
Snow peas, with their delicate sweetness and crisp texture, offer a delightful addition to meals along with nutritional benefits. These vibrant green pods are particularly rich in vitamin C, providing a refreshing 76 mg per cup, or about 85% of the DV.(17)
Beyond their vitamin C prowess, snow peas contribute significantly to your daily vitamin A needs, supporting both eye health and immune function. Plus, these pods are packed with dietary fiber, offering not only a tasty addition to your meals but also a healthy choice for digestive well-being. Whether snacked on or incorporated into recipes, snow peas bring both flavor and nutrition to the table.
9. Green Peas
Green peas, also called garden peas, are nutritionally related to snow peas, especially in terms of their strong vitamin C concentration. When enjoyed raw, one cup of these tiny powerhouses provides 58 mg of vitamin C, which accounts for 64% of the DV.
When cooked, however, the amount of vitamin C decreases by half. The good news is that you can retain the maximum vitamin C by adopting a minimal cooking approach—shorter cooking time and minimal water usage.(18)
Beyond their vitamin C potency, both snow peas and green peas offer substantial levels of dietary fiber, protein, and a diverse range of vitamins, minerals, and antioxidants in a calorie-friendly package.
Making these vibrant veggies a regular addition to your grocery list is more than just a flavorful choice; it’s a wise investment in your overall health.
10. Cauliflower
Whether roasted, riced, or made into a hearty soup, cauliflower offers versatile and nutritious culinary options. Although white cauliflower is the most familiar, it’s not the top contender for vitamin C abundance.
Surprisingly, green cauliflower scores high on this nutrient, surpassing its white counterpart. For instance, a 100-gram serving of cooked green cauliflower is estimated to fulfill 81% of the daily vitamin C requirement, while an equivalent portion of white cauliflower provides 49%. So, exploring the green variety could be a flavorful way to boost your vitamin C intake through this cruciferous gem.(19)(20)
11. Red and Green Bell Peppers
Red peppers stand out with over twice the vitamin C content compared to their green counterparts, yet both varieties maintain substantial levels of this essential vitamin.
In a 100-gram serving, cooked red peppers boast an impressive 163 mg of vitamin C, fulfilling 181% of the DV. Meanwhile, cooked green peppers hold their ground with 74 mg, or 83% of the DV. The colorful bell peppers indeed prove to be potent contenders in the vitamin C arena.(21)(22)
12. Bok Choy
Bok Choy is a type of Chinese cabbage that deserves its nutritional stripes as a solid source of vitamin C. With just one cup of cooked bok Choy delivering 44mg of this essential vitamin, it makes a significant contribution—covering about half of your daily needs.
Beyond its vitamin C prowess, bok choy stands tall as a nutrient-rich vegetable, offering a spectrum of minerals such as calcium, potassium, iron, and manganese, accompanied by a vitamin ensemble including A, K, B6, and folate.(23)
13. Beet Greens
Indeed, beet greens are not only edible but also remarkably nutritious, potentially overshadowing the nutritional profile of the roots. In a single cooked cup (144g), beet greens provide an astounding 581% of the DV for vitamin K, firmly establishing them as one of the richest sources of this vital nutrient.(24)
But the nutrient parade doesn’t stop there. This same serving size is thought to offer a diverse assortment of essential nutrients, including vitamin C, providing 40% of your daily needs. This comes with significant amounts of dietary fiber, vitamin A, iron, calcium, potassium, magnesium, zinc, vitamin E, copper, manganese, thiamine (B1), riboflavin (B2), and vitamin B6.
With such an impressive nutritional profile, beet greens definitely deserve their place at the top of your grocery list.
14. Squash
While commonly thought of as a vegetable, squash takes a technical twist as it falls under the fruit category. With over ten varieties spanning summer and winter types, from acorn to butternut squash, the delightful news is that all these variations boast vitamin C.(25)
Butternut squash, in particular, stands out with a one-cup (205g) serving delivering 31mg of vitamin C, or 34% of the DV. In addition to vitamin C, butternut squash generously offers substantial amounts of vitamin A (762% of the DV), as well as iron, calcium, potassium, magnesium, vitamin E, and various B-vitamins.
15. Turnip Greens
Turnip greens, the dark, vibrant leaves of turnips, offer a versatile dining experience whether enjoyed raw or cooked, and they stand as a great source of vitamin C.
One cup (144g) of cooked turnip greens delivers 39mg of vitamin C, which accounts for 44% of the DV. But their nutritional prowess goes beyond vitamin C, encompassing noteworthy levels of vitamin K, A, folate, and copper.(26)
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