We often look to orange juice and other fruits for vitamin C. But fruits are high in sugar, which may cause health problems. The ideal way to maintain or increase vitamin C levels is by consuming vegetables high in vitamin C. So lets take a look at the top vegetables for vitamin C content.
Here are seven good examples of vegetables that are rich in vitamin C.
Kale
Around 130mg vitamin C per serving
Green leafy vegetables have always been regarded as a great healthy good. In fact some vegetables watercress are often talked about as a ‘super food’ due to their health properties. But its Kale that really stands out from the crowd, a single serving of this vegetable can provide you with 130mg of vitamin C.
Chilli Peppers
Around 109 mg vitamin C per serving
Whether you like your chillies sweet or hot these are a great choice. Although they are known really for their hot properties for spicing up a range of dishes they are also a great source of vitamin C. If you love spicy food these are a great source of vitamin C. A regular serving of chopped chillies would equate to 109mg in that vital nutrient.
Tomatoes
Around 100mg vitamin C per 100g tomatoes
Although technically a fruit by definition, this often accompanies any salad not forgetting its other savoury culinary uses. They are also a great source of vitamin C. For those that love sun dried tomatoes it gets even better. This is because the dried tomatoes have a concentration of essential nutrients including that all important vitamin C. With a serving of 100 grams, you would be consuming 100mg of vitamin C. So a great choice for a healthy lifestyle.
Broccoli
Around 90mg vitamin C per serving
This is a rather versatile vegetable as it can be served raw or cooked and can be used in a wide variety of dishes. It is often regarded as a great detox food too and one serving can give you 90mg of vitamin C.
Brussels Sprouts
Around 50mg vitamin C per serving
This is not a vegetable that everyone loves. Far from it, but unfortunately for all those sprout haters out there a rather good source of vitamin C. Surprisingly a cooked serving of Brussels Sprouts can provide you with up to 50mg of vitamin C. They also contain many other nutrients such as vitamins K and A as well as fibre and potassium. Perhaps they deserve a second chance.
Cauliflower
Around 46mg vitamin C per serving
Despite this not being as colourful as some vegetables it does also have a great nutritional value. Containing around 46mg it doesn’t have as much vitamin C as the other vegetables discussed but it does make an ideal component in a high vitamin C diet. It also contains other nutrients such as vitamin K and that all essential fibre that our bodies require.
Herbs
Around 160mg vitamin C per cup
We all love to season our food. We often use herbs and spices to liven up a meal and add that something to a meal. Well it has shown that some herbs such as chives, thyme, basil and parsley don’t just liven up a meal. They are a great way to add vitamin C content to your favourite meals. In fact with one cup of these herbs and you would be adding something like 160mg in vitamin C. Combine these with your vegetables and you could create a very healthy dish rich in those nutrients essential for a healthy diet.
There are of course other sources of vitamin C. It is essential the body cannot store this essential nutrient which is why is should be consumed everyday. Although it is important to remember it shouldn’t be consumed in excessive amounts. An adult requires at least 40mg of vitamin C a day. Excessive amounts of 1,000mg can cause negative symptoms. Although this is largely associated with the consumption of vitamin C supplements. A natural source of vitamin C such as vegetables is a much more preferable option. Even the way you season your meal you be contributing to a healthy diet.
Today, we often see advice about leading a healthy lifestyle. Much of this lifestyle includes a healthy diet. Part of the healthy diet comprises of fruit and vegetables, which are a good source of vitamin C.
Vitamin C is key for your circulatory health, which is in turn key for hair health. It’s also an antioxidant and an important vitamin for immune system health.
Fruit is a good source of vitamin C, but it does have a drawback. Many fruits have a high sugar content. This causes many to seek an alternative with a lower sugar content. Vegetables are a great alternative as they tend to contain much less sugar, but have that all important vitamin C content as well as other beneficial nutrients.
