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What are the Best High Vitamin C Vegetables?

B. Schreiber
B. Schreiber

While fruits, especially citrus fruits, are well-known for their vitamin C content, there are many vegetables that can help satisfy the body's need for vitamin C. Cauliflower, broccoli, and Brussels sprouts are a few good sources. Most green vegetables contain some amount of vitamin C, with spinach and kale being among the best in this category. Some bell peppers contain more vitamin C than almost any other vegetable. Many other commonly eaten vegetables, like tomatoes and onions, can help to meet the daily requirement for this vitamin as well.

The cruciferous vegetables are a closely related group that includes cauliflower, cabbage, and collard greens. All of these vegetables are good sources of vitamin C and contain about 20 to 40 percent of the recommended daily allowance (RDA) for this vitamin per serving. One serving is about one half cup of raw broccoli, cauliflower, or cabbage. For the leafy kale and collard greens, one serving is about one half cup cooked. Lightly steaming or sautéing these and other vegetables are probably the best cooking methods for retaining as much vitamin C as possible.

Asparagus is high in vitamin C.
Asparagus is high in vitamin C.

Among vitamin C vegetables, leafy greens also stand out. About three cups of spinach, or the amount found in a medium-sized spinach salad, provide about half of the RDA for vitamin C. Swiss chard, mustard greens, and turnip greens are also excellent sources. Romaine lettuce contains about half of the vitamin C that spinach can deliver, but is still considered a good source. While it isn't usually eaten in large amounts, fresh parsley is one of the best vitamin C vegetables and would easily surpass spinach if the two were eaten in comparable amounts.

Winter squash is high in vitamin C.
Winter squash is high in vitamin C.

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. One half cup of green bell peppers contains about 40 mg of vitamin C, about half the RDA. 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 about 10 0mg, which would satisfy most people's daily requirement for the vitamin.

Kale, a good source of vitamin C.
Kale, a good source of vitamin C.

Other vegetables that are commonly diced or sliced contain good amounts of vitamin C. One 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 RDA. Asparagus, cucumber, and raw onions are also good vitamin C vegetables.

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    • Asparagus is high in vitamin C.
      By: WimL
      Asparagus is high in vitamin C.
    • Winter squash is high in vitamin C.
      By: zach123
      Winter squash is high in vitamin C.
    • Kale, a good source of vitamin C.
      By: Barbro Bergfeldt
      Kale, a good source of vitamin C.
    • Cucumbers are a good source of vitamin C.
      By: Natalya Korolevskaya
      Cucumbers are a good source of vitamin C.
    • Yellow tomatoes are rich in vitamin C.
      By: martinlee
      Yellow tomatoes are rich in vitamin C.
    • Red bell peppers contain quite a bit of vitamin C, although yellow ones have more.
      By: Natika
      Red bell peppers contain quite a bit of vitamin C, although yellow ones have more.
    • Parsley is one of the best sources of vitamin C.
      By: Barbara Pheby
      Parsley is one of the best sources of vitamin C.
    • Cabbage is high in vitamin C.
      By: Anticiclo
      Cabbage is high in vitamin C.
    • Swiss chard is a very good source of vitamin C.
      By: Quanthem
      Swiss chard is a very good source of vitamin C.
    • Collard greens are a good source of vitamin C.
      By: Onionhead
      Collard greens are a good source of vitamin C.
    • Yellow squash has about 10-20 percent of the recommended daily allowance of vitamin C.
      By: zigzagmtart
      Yellow squash has about 10-20 percent of the recommended daily allowance of vitamin C.
    • Greek salad made with romaine lettuce, a good source of vitamin C.
      By: Denis Tabler
      Greek salad made with romaine lettuce, a good source of vitamin C.
    • One half cup of broccoli can provide up to 40 percent of the recommended daily allowance of vitamin C.
      By: Nitr
      One half cup of broccoli can provide up to 40 percent of the recommended daily allowance of vitamin C.
    • Most green vegetables contain significant amounts of Vitamin C, although many other vegetables contain some as well.
      By: monticellllo
      Most green vegetables contain significant amounts of Vitamin C, although many other vegetables contain some as well.