Vegetables are not the only foods rich in nutrients; there are also many vegetables rich in vitamin C that are beneficial to include in your diet. As is widely known, vitamin C plays a very important role in maintaining overall health. To obtain vitamin C, you can consume a variety of foods, such as salads made with vitamin C-rich vegetables.
If you are still unsure which vegetables contain high amounts of vitamin C, read this article through to the end.
Vegetables High in Vitamin C
In general, vitamin C is commonly associated with fruits. However, did you know that several vegetables also contain high levels of vitamin C? If you are not familiar with them, here are some vegetables that are rich in vitamin C.
1. Water Spinach
The first vegetable high in vitamin C is water spinach. Water spinach is one of the most popular vegetables in Indonesia and is commonly used in a wide variety of dishes. It is worth noting that every 100 grams of water spinach contains approximately 32 milligrams of vitamin C. Moreover, this vegetable is rich in iron, vitamin A, and various other nutrients that are beneficial for the body.
2. Spinach
Spinach is another vegetable high in vitamin C that you should know about. Every 100 grams of spinach contains approximately 52 milligrams of vitamin C. Furthermore, spinach provides many other nutrients, including vitamin K, phosphorus, fiber, and thiamine.
Keep in mind that spinach should not be cooked for too long, as excessive heat can reduce its nutrient content and make its texture overly soft.
3. Chili Peppers
Chili peppers are one of the vegetables high in vitamin C that are a staple in Indonesian cuisine. Their spicy flavor makes them a favorite ingredient among many people.
Research comparing the vitamin C content of bird’s eye chilies and red chilies found that every 100 grams of bird’s eye chilies contains around 70 milligrams of vitamin C.
Meanwhile, red chilies contain approximately 150–200 milligrams of vitamin C per 100 grams.
Moreover, chili peppers contain many other nutrients, such as vitamin A, phosphorus, calcium, magnesium, and potassium.
4. Bell Peppers
Both green and yellow bell peppers are considered vegetables high in vitamin C. Per 100 grams, red, yellow, and green bell peppers contain:
- Red bell pepper: 190 mg of vitamin C
- Yellow bell pepper: 183.5 mg of vitamin C
- Green bell pepper: 0.06 mg of vitamin C
Furthermore, bell peppers contain calcium, vitamin A, phosphorus, magnesium, and potassium, all of which support overall health.
5. Mustard Greens
Mustard greens are vegetables high in vitamin C and are often used as complementary ingredients in popular Indonesian dishes such as fried rice and fried noodles. A 240-gram serving of mustard greens contains 195 milligrams of vitamin C. This amount alone is sufficient to meet the daily vitamin C requirements of adults, which range from 75–90 milligrams.
Like spinach, the nutrient content of mustard greens can decrease if they are cooked for too long. Therefore, it is recommended to add mustard greens during the final stage of cooking to help preserve their nutrients.
6. Broccoli
Besides being high in vitamin C, broccoli is also a low-calorie vegetable. A 120-gram serving of broccoli contains 51 milligrams of vitamin C. This amount can meet approximately 50% of an adult’s daily vitamin C requirement. Moreover, broccoli may help reduce the risk of cancer because it can suppress levels of C-reactive protein, which is associated with cancer development.
7. Kale
The next vegetable high in vitamin C is kale. Kale is considered a superfood because it is packed with nutrients. In every 100 grams of kale, there are approximately 120 milligrams of vitamin C. Kale also contains calcium, vitamin K, and fiber, which support bone health.
8. Potatoes
Another vegetable rich in vitamin C is the potatoes. Although potatoes are widely known as a source of carbohydrates, they also contain vitamin C. One medium-sized potato (approximately 150 grams) contains around 20 milligrams of vitamin C. Consuming potatoes with the skin on can help maximize their nutritional benefits.
9. Tomatoes
Tomatoes are a very popular source of vitamin C. One medium-sized tomato contains approximately 20 milligrams of vitamin C. Tomatoes are also rich in lycopene, an antioxidant that helps protect the skin from UV damage.
10. Asparagus
Asparagus is a green vegetable that is rich not only in vitamin C but also in vitamins E and K. Every 100 grams of asparagus contains around 13 milligrams of vitamin C. Its nutrient content helps support healthy skin and a strong immune system.
11. Cabbage
The last vegetable high in vitamin C on this list is cabbage. Every 100 grams of cabbage contains approximately 48.2 milligrams of vitamin C. Furthermore, cabbage is fat-free and cholesterol-free, making it highly beneficial for overall health. Nevertheless, it is important not to overcook cabbage, as prolonged cooking can significantly reduce its nutritional value.
Benefits of Vitamin C
After learning about vegetables high in vitamin C, it is also important to understand the benefits of vitamin C for the body. Vitamin C is widely recognized for supporting healthy skin, but its benefits go far beyond that. It also helps strengthen the immune system.
Vitamin C can help improve leukocyte levels, thereby enhancing immune function. As a result, vitamin C may help the body fight colds and other infections. In addition, vitamin C supports eye health. Consuming adequate amounts of vitamin C regularly may help maintain sharper vision and reduce the risk of developing cataracts.
Those are some important facts about vegetables high in vitamin C and their benefits. In addition to consuming foods rich in vitamin C to support your health, you should also pay attention to your daily fluid intake with #AQUADULU. A practical solution is to keep an AQUA 19-liter water gallon at home. Its large capacity helps ensure that your family’s daily drinking water needs are met.
