Vitamin C is an antioxidant that helps protect cells from damage and boosts immune health. It also supports wound healing, brain health, and iron absorption. Most adults need 90 milligrams of vitamin C daily. Vegetables are excellent sources of vitamin C; some provide twice your daily needs per serving.
Red, orange, and yellow bell peppers provide more than double your daily needs for vitamin C.
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Vitamin C: 148-235 milligrams (mg) per chopped cup, or 222% of the Daily Value (DV)
Red, orange, and yellow bell peppers have more vitamin C than green bell peppers. A cup of chopped bell peppers (about 150 grams) contains:
- Red bell pepper: 235 mg
- Orange bell pepper: 211 mg
- Yellow bell pepper: 207 mg
- Green bell pepper: 148 mg
Add bell peppers to omelets, stews, soups, stir-fries, or salads. You can also stuff them with whole grains and meats for a fiber- and protein-rich meal.
Brussels sprouts are a good source of vitamins C and K, which work together for strong bones.
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Vitamin C: 96.8 mg per cooked cup (156 g), 108% of the DV
Brussels sprouts contain plenty of vitamin C and vitamin K, which are both good for your bones. One cooked cup provides 218 micrograms (mcg) of vitamin K, or 182% of the DV.
Vitamin C helps your body make collagen. Collagen is a protein that makes bones strong and flexible. Vitamin K helps your bones hold more calcium, supporting bone strength and maintenance.
One serving of broccoli provides nearly your entire daily needs for vitamin C.
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Vitamin C: 81.2 mg per chopped cup (91 g), 90% of the DV
Broccoli is another great source of vitamin K, which you need for blood clotting. People taking blood-thinning medications, such as warfarin, need to monitor how much vitamin K they are getting.
Consult your healthcare provider before eating large amounts of these vegetables for their vitamin C content.
Mustard greens are rich in vitamin C and other antioxidants that support eye health.
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Vitamin C: 78.4 mg per serving of chopped mustard greens (2 cups, or 112 g), 87% of the DV
Mustard greens contain lutein and zeaxanthin, which are antioxidant compounds like vitamin C.
Lutein and zeaxanthin play a key role in eye health. They may prevent light damage, including damage from sunlight. Lutein and zeaxanthin are also found in other greens such as Brussels sprouts, broccoli, and kale.
Red cabbage contains more vitamin C than other cabbage varieties.
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Vitamin C: 50.7 mg per chopped cup (89 g), 56% of the DV
Other cabbage varieties, such as green, napa, and savoy, also have vitamin C, but in smaller amounts.
Red cabbage also contains anthocyanins, which are powerful antioxidants.
Raw kale is a good source of vitamin C. However, cooking kale will lower the vitamin C content.
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Vitamin C: 39.2 mg per serving of raw kale (2 cups, 42 g), 44% of the DV
You can get more vitamin C by eating kale raw. Vitamin C is sensitive to heat, light, and oxygen. When you cook kale, it loses some of its vitamin C.
One study shows that boiling kale causes a 63% loss of vitamin C. Sautéing kale causes a 48% loss, while braising kale causes a 29% loss.
Add raw kale to salads or sandwiches, blend it into smoothies, or lightly braise it to preserve as much vitamin C as possible. Adding kale to a meal provides 5 grams of fiber per serving and covers your daily vitamin K needs, too.
Red potatoes are a good source of vitamin C, potassium, magnesium, and iron.
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Vitamin C: 37.7 mg per serving of red potato (1 large, 299 g), 42% of the DV
A large red potato has 5.3 grams of fiber. It also provides 11% of the DV for iron, 19% for magnesium, and 35% for potassium.
Vitamin C helps with iron absorption. Serve red potatoes with roasted meat to boost iron absorption and add fiber to your meal.
Collards are a good source of vitamin C, vitamin A, calcium, and fiber.
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Vitamin C: 34.6 mg per serving of cooked collards (1 cup, 190 g), 38% of the DV
Collards are packed with nutrients. One cup provides 80% of the DV for vitamin A. Vitamin A is also an antioxidant and supports eye, reproductive, and immune health.
Collards have 268 milligrams of calcium per cooked cup, or 20% of the DV. Both calcium and vitamin C work together to support healthy bones.
Also, collards are rich in fiber, providing 7.6 grams per cup—almost 25% of the daily recommended intake.
Eat more high–vitamin C vegetables with these tips:
- Add to your omelet: Lightly steam vegetables such as broccoli, cauliflower, kale, and bell peppers, then add them to your omelet.
- Make vegetable muffins: Prepare savory muffins with vegetables to enjoy at breakfast or as a snack.
- Add to salads and sandwiches: Heat kills some vitamin C. Enjoy vegetables raw in salads and sandwiches to get the most vitamin C.
- Blend into smoothies: Add leafy greens like kale and collard greens to smoothies. They provide vitamin C, as well as vitamin A, vitamin K, folate, calcium, and fiber.
- Stuff vegetables: Fill bell peppers with eggs and cheese for breakfast or meat and rice for lunch. You can also use green cabbage leaves like a tortilla to wrap foods.
- Add to soups and stews: Green leafy vegetables are perfect for soups and stews. Cook lightly to preserve vitamin C.
- Make sauerkraut: This fermented cabbage contains probiotics that support digestive health.
Vitamin C supports wound healing, iron absorption, brain health, and the immune system. Your body needs 90 milligrams of vitamin C daily. Broccoli, Brussels sprouts, mustard greens, and kale can provide most of your daily vitamin C in one serving. Some vegetables, like bell peppers, can provide more than twice your daily vitamin C needs.
