Did you know that some everyday vegetables actually surpass the orange when it comes to vitamin C content?
Here’s a quick overview of which veggies to eat more of if you want to boost your immune system, support healthy skin, and improve iron absorption.
Vitamin C supports collagen production
A bonus of eating vitamin C-rich veggies is that this nutrient helps your body make collagen.
That means healthier skin, stronger joints, and resilient tissues throughout your body.
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Helps with iron absorption
Vitamin C boosts your body’s ability to absorb iron, especially the type found in plant-based foods.
So if you eat mostly vegetarian, pairing beans, lentils, or whole grains with vitamin C-rich veggies can really help.
Powerful antioxidant protection
As a strong antioxidant, vitamin C protects your cells from damage caused by stress, pollution, or a poor diet.
It’s one of the reasons this nutrient helps you fight off both acute and chronic illnesses.
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Red bell pepper
Red bell peppers are true vitamin C superstars with about 118 mg of vitamin C per cup sliced.
That’s more than double the amount you’d get from a small orange. On top of that, red bell peppers are rich in vitamin A, which supports eye and skin health.
Broccoli
One cup of cooked broccoli packs around 102 mg of vitamin C.
Plus, broccoli delivers plenty of fiber, vitamin K, and folate, which help with blood clotting and support your heart, cells, and DNA health.
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Kale
Kale isn’t just a trendy green! It’s rich in vitamin C with over 90 mg of the nutrient in about 100 grams of raw leaves.
Kale is also loaded with fiber, vitamin K, magnesium, and antioxidants that benefit your heart, bones, and immune system.
Brussels sprouts
Brussels sprouts may not have been everyone’s childhood favorite, but one cup raw gives you about 75 mg of vitamin C.
You’ll also get fiber, folate, vitamin A, and vitamin K, which support gut health, cells, vision, and immunity.
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Chili peppers
Love spicy food? Chili peppers are a great source of vitamin C - just half a cup of chopped, raw chili peppers delivers about 108 mg.
They also contain capsaicin, the compound that makes them hot, which may benefit your heart, metabolism, immune system, and brain.
Kohlrabi
Kohlrabi, also known as German turnip, contains 84 mg of vitamin C per cup raw.
This mild, slightly sweet veggie is also high in fiber, potassium, and vitamin B6, which support bone and heart health, digestion, and energy metabolism.
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Spinach
Spinach isn’t just good for iron intake - three-quarters of a cup of cooked spinach gives you about 60 mg of vitamin C.
Spinach also offers vitamin K, calcium, iron, and magnesium, which help keep your immune system, bones, and energy levels strong.
This article is based on information from Real Simple.