Many vegetables, including cauliflower, broccoli, and Brussels sprouts, are good sources of vitamin C. Spinach, kale, and some bell peppers are among the best sources. Lightly steaming or sautéing is the best cooking method to retain vitamin C. Sweet bell peppers, especially red and yellow ones, are the best vitamin C vegetables. Other commonly eaten vegetables, such as tomatoes and onions, also contain good amounts of vitamin C.
While fruits, especially citrus fruits, are well known for their vitamin C content, there are many vegetables that can help meet the body’s need for vitamin C. Cauliflower, broccoli, and Brussels sprouts are some good sources. . Most vegetables contain some amount of vitamin C, and spinach and kale are among the best in this category. Some bell peppers contain more vitamin C than almost any other vegetable. Many other commonly eaten vegetables, such as tomatoes and onions, can also help meet your daily requirements for this vitamin.
Cruciferous vegetables are a closely related group that includes cauliflower, cabbage, and kale. All of these vegetables are good sources of vitamin C and contain about 20 to 40 percent of the recommended dietary allowance (RDA) of this vitamin per serving. One serving is about a half cup of raw broccoli, cauliflower, or cabbage. For collard greens and collard greens, one serving equals one-half cup of cooking. Lightly steaming or sautéing these and other vegetables are probably the best cooking methods to retain as much vitamin C as possible.
Among the vegetables with vitamin C, green leafy vegetables also stand out. About three cups of spinach, or the amount found in a medium-sized spinach salad, provides about half the RDA for vitamin C. Swiss chard, mustard greens, and turnip greens are also sources excellent. Romaine lettuce contains about half the vitamin C that spinach can supply, but it is still considered a good source. While not typically eaten in large quantities, fresh parsley is one of the best vegetables for vitamin C and would easily surpass spinach if eaten in comparable amounts.
Depending on their color, sweet bell peppers may be the best vitamin C vegetables. Red and yellow bell peppers contain more vitamin C than green bell peppers. Half a cup of green bell peppers contains about 40 mg of vitamin C, about half the recommended daily allowance. A half cup of yellow bell peppers, on the other hand, can contain more than 300 mg, which is more than three times the RDA. Red bell peppers contain approximately 100 mg, which would meet most people’s daily requirements for the vitamin.
Other vegetables that are commonly diced or sliced contain good amounts of vitamin C. A fresh medium tomato contains about a quarter of the RDA for vitamin C. Servings of summer and winter squash contain about 10 to 20 percent of the recommended daily dose. Raw asparagus, cucumber, and onions are also good vitamin C vegetables.
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