26 Vitamin C Rich Vegetables Worth Adding To Your Diet
Here are 26 vitamin C rich vegetables worth adding to your diet right away to help you reduce stress, strengthen your immune system, help you lose weight, and improve your overall health. Vitamin C is an ascorbic acid that helps the body function properly. There are 2 main types of vitamin C, the one you get from the foods you eat and the ones found in vitamin supplements.
As you may already know, getting essential vitamins and nutrients from foods is way more effective and beneficial than synthetic supplements. Adding the right foods to your diet regularly can help you achieve this goal. The following vitamin C rich vegetables are affordable and can be found at your local grocery store.
26 Vitamin C Rich Vegetables Worth Adding To Your Diet
Consuming vegetables that are high in vitamin C will help keep your cells healthy and protect them from harmful pathogens, speed up the healing of wounds and help you maintain healthy bones, skin, cartilage, and blood vessels.
One of the best ways to get enough vitamin C into your diet without even trying is by adding chili pepper to your meals! Yes, it will make your food spicy but will help you get rid of cold, flu, strengthen your immune system, and improve your digestive health as well. Just 100 grams of chili pepper provides 236% DRI.
Parsley is probably one of the best vegetables to get high amounts of vitamin C from. Not only can you detox your body with this powerful herb but you can also use it as a home remedy to reduce so many health and skin issues. Just 100 grams of parsley provides over 221% of your daily recommended intake requirements.
If you love smoothies, you will be happy to know that mustard spinach is very rich in vitamin C and is absolutely tasty when added to smoothies and salads. Just 100 grams of this amazing leafy green provides your body with a 216% daily recommended intake amount of vitamin C.
Kale is known as the mother of all leafy green vegetables because it has so many amazing health benefits. You can never do your body wrong by adding kale to your salads, meals, and smoothies. Just 100 grams of kale provides your body with over 200% daily recommended intake amount of vitamin C.
Jalapeno peppers are so tasty and adding them to your meals will make your kitchen smell like heaven! Also filled with other essential vitamins such as vitamin A and fiber, just 100 grams of jalapeno pepper will provide your body with 197% of the daily recommended intake amount of vitamin C!
Probably not the first choice when it comes to vegetables for kids, broccoli is very rich in protein, fiber, water, and very low in calories. Also known as a superfood, eating just 100 grams of broccoli daily will provide your body with over 148% of vitamin C. You also want to add this vegetable to your grocery list if you want to keep your digestive system healthy.
Brussel sprouts are filled with so many amazing vitamins, minerals, and antioxidants that you will be missing out on so much by not adding this vegetable to your grocery list. These little bad guys can help reduce inflammation, improve your blood sugar levels, and reduce your risk of certain types of cancers. Just 100 grams of Brussel sprouts provides over 140% DRI vitamin C.
Bell peppers are rich in fiber, vitamin A, B-6, water, and very low in calories. Adding bell peppers to your recipes will add flavor and make you wish you had consumed this vegetable sooner. People with skin issues can also benefit greatly by adding this vegetable to their diet due to the high amount of beta-carotene. Just 100 grams of bell pepper provides over 130% DRI vitamin C.
Great for your digestive health, skin, bones, eyes, and overall health, you can never go wrong with adding mustard greens to your diet! This amazing leafy green vegetable is rich in fiber, water, vitamin A, beta-carotene, iron, protein, and just 100 grams will provide your body with over 115% DRI vitamin C.
Extremely powerful for eye, skin, and hair health, garden cress is rich in beta-carotene, vitamin A, fiber and has so many wonderful health benefits. Just 100 grams of garden cress provides your body with over 110% DRI of vitamin C and 138% DRI of vitamin A and beta-carotene.
Also known as a superfood, adding kohlrabi to your diet at least 3 times per week will provide your body with enough vitamins and nutrients to help you stay healthy. Just 100 grams of this amazing vegetable contains over 100% DRI of vitamin C and is also very rich in dietary fiber. Don’t forget that fiber helps keep your digestive system healthy as well.
Rich in vitamin A, fiber, iron, and magnesium, chives are extremely tasty and easy to add to any meal for a better you. This tasty green veggie is filled with so many health benefits that it is definitely worth adding to your grocery list. Just 100 grams of chives will provide your body with over 95% DRV of vitamin C and 87% of vitamin A.
Yes, cabbage is definitely amazing and is one of the best foods to add to your menu if you suffer from obesity, diabetes, and heart problems. That being said, choosing red cabbage is absolutely better and healthier for you. You see, red cabbage contains way more fiber, vitamin C, and vitamin A than regular cabbage. 100 Grams of red cabbage contains 95% DRV of vitamin C.
Low in calories, rich in fiber along with other fat-burning antioxidants, lemons are great for digestive health and removing toxins from your body, and keeping your gut healthy. Just 100 grams of this amazing veggie/fruit provides over 85% daily recommended intake amount of vitamin C.
If you want to keep your digestive tract healthy and lose some weight around your belly area while you are at it, you need to be eating some cauliflower at least 3 times per week! This cruciferous vegetable is rich in fiber, low in calories, and filled with water content. Just 100 grams of cauliflower gets you 80% of your daily recommended intake amount of vitamin C.
Watercress is a superfood that contains so many nutrients, minerals, and vitamins such as thiamin, vitamin E, K, B vitamins, and vitamin A. Just 100 grams of this heart-healthy vegetable will provide you with over 70% of your daily recommended intake amount of vitamin C.
Super rich in protein, fiber, vitamin A and iron, green peas are certainly worthy of your plate if you want to stay healthy and fit. Research shows that green peas are great for heart health, diabetes, high blood pressure, and it is definitely among the world’s healthiest foods. 100 grams of green peas provide over 66% DRV of vitamin C.
Did you know that eating 1 large zucchini every day will help keep your digestive system, heart, bones, thyroid, and prostate healthy? Yep! This amazing vegetable has enough vitamins, minerals, and nutrients to keep the doctors away! And the best part, it is low in calories as well! 1 Large zucchini provides your body with over 95% DRV of vitamin C.
One of the best ways to add enough vitamin A, calcium, fiber, protein, and vitamin b-6 to your diet daily is by eating collard greens. Not only is this leafy green vegetable tasty but it is also a rich source of vitamin K as well. Vitamin k is essential for healthy bones and blood clotting! Just 100 grams of collard greens provides 58% DRV of vitamin C.
You may have heard that mint is great for detox drinks but did you know that this tasty herb/spice/vegetable has other amazing health benefits as well? Adding mint to your salads or tabouli is perfect for getting enough vitamin A, b-6, iron, magnesium, calcium, fiber, and vitamin C. Just 100 grams of fresh mint leaves provides 58% DRV of vitamin C.
Chard is very rich in vitamin A, K, Calcium, Fiber, Iron, and other essential minerals needed to keep your body healthy. Just 100 grams of chard provides your body with over 50% DRV of vitamin C.
Spinach is very low in calories, high in fiber, folate, calcium, and vitamins A, C, and K. It’s also rich in cancer-fighting antioxidants and is very easy to add to your diet either through smoothies, salads, noodles, or by simply eating them raw. You can never go wrong by eating spinach daily. Just 100 grams of spinach contains over 34% RDV of vitamin C.
Coriander is a herb, spice, vegetable that can be added to salads, used to season foods, and is commonly used in smoothies for weight loss. With that being said, this leafy green has so many health benefits that you will be missing out on by not adding it to your diet. Great for heart, brain, skin, and digestive health, just 100 grams of coriander will provide your body with 20% DRV of vitamin C.
Welsh onions are high in fiber, protein, low in calories, and rich in vitamin A, b-6, and magnesium. Adding welsh onion to your diet can help reduce diabetes, heart problems, digestive problems and help you manage your weight. Just 100 grams of welsh onions provides over 45% DRV of vitamin C.
Benefits Of Vitamin C
Not only does this vitamin help the body to make collagen which is an important protein used to make our skin, ligaments, tendons, and blood vessels, it also aids the repair and growth of tissues in the body.
Vitamin c has many benefits including maintaining bone and teeth health, heal wounds, and help the body absorb iron from non-heme sources such as fruits, vegetables, grains, and nuts. Studies show that consuming vitamin c on a regular basis may help with the following conditions:
- Help boost the immune system
- Maintain healthy gums
- Helps treat asthma, Eczema, Hay fever
- Reduces sunburn
- Decreases blood sugar
- Helps treat viruses and colds
Best Time To Take Vitamin C
If you do decide to take vitamin c supplements instead of eating vitamin C rich foods, the best time to take them is early in the morning on an empty stomach or 45 minutes before breakfast. This is because vitamin C is a water-soluble nutrient that absorbs better with stomach acids.
How Much Vitamin C Can You Consume Daily
As you may already know, too much of anything is a mess therefore consuming more vitamin C than your body requires will cause unwanted side effects such as stomach cramps, diarrhea, and other allergic reactions. The daily recommended requirement amount of vitamin C is normally between 65 to 90 milligrams for adults.
Facts About Vitamin C
- Vitamin C can be lost from foods that are cooked or are stored in water. Eat fresh fruits and vegetables whenever possible, and don’t store fruits and veggies in water.
- Most plants and animals can actually make their own vitamin C. Humans, monkeys, and guinea pigs are among the very few that have to eat foods with vitamin C, as they can’t make their own.
- Vitamin C is a water-soluble vitamin, which means it disappears. This means that your body can’t hold onto vitamin C very long, so you need to eat it every day!
- Vitamin C can significantly improve your ability to digest and absorb the essential mineral iron.
- Vitamin C provides protection against certain types of cancers, joint diseases, and cataracts, which are all associated with vitamin C deficiency.
Now that you know about the 26 vitamin C rich vegetables, are you going to start adding them to your diet? Let me know in the comments below! If you liked this post, please don’t forget to share it with your friends and also take a moment to follow me on Pinterest for more helpful detox, weight loss, dieting, and nutrition tips.