Vegetables with more vitamin C than oranges

Vitamin C , also known as ascorbate or ascorbic acid, is best known for promoting a healthy immune system. However, oranges aren't the only foods high in vitamin C. Here are some vegetables that have more vitamin C than oranges.

 

Red bell pepper

1. Vitamin C content: 118 mg/serving

Red bell peppers are also ranked as high as citrus fruits in terms of vitamin C content, as a cup of sliced red peppers contains twice as much vitamin C as a small orange. However, its health benefits don't stop there.

Red bell peppers are also a vitamin C superstar, and they're also rich in vitamin A, which supports vision and skin health. You can eat them raw, sauté them with onions, or stuff them with ground turkey and serve with rice and tomato sauce."

 

Broccoli

1. Vitamin C content: 102 mg per cooked cup

Not only is broccoli the perfect accompaniment to pasta or soup, it's also packed with nutrients, including vitamin C. In addition to its incredible micronutrient content per cup, broccoli also provides a significant amount of fiber, vitamin K17, and folate, which support blood clotting as well as heart, cell, and DNA health.

Kale

1. Vitamin C content: 93 mg per 100 grams (1.5 to 2 cups) when eaten raw

Kale is one of the richest leafy greens in vitamin C, with over 90 mg of the nutrient in about two cups of raw rice. But its nutritional benefits don't stop there. Kale is also high in fiber, vitamin K, magnesium, and antioxidants. These nutrients benefit heart health, bone health, and the immune system. Plus, kale is a super-tasty addition to many recipes.

 

Brussels sprouts

Vitamin C content: 75 mg/bowl

While it may not have been your favorite vegetable as a child, Brussels sprouts are actually a true superfood. High in fiber, folate, vitamin A, and vitamin K, this cruciferous vegetable supports many aspects of overall health, including gut, cellular, eye, immune, and eye health. Plus, you can eat them cooked or raw.

Chilli

1. Vitamin C content: 108 mg per half cup chopped, raw peppers

Hot food lovers, this is great news. Chili peppers are packed with vitamin C—twice as much as a half-cup of chopped chilies. But in addition to vitamin C, chilies also contain eye-health-promoting vitamin A and capsaicin—a plant compound that gives these peppers their heat. Capsaicin has been linked to a host of health benefits, including heart, metabolic, immune, and even brain health.

The dishes that feature chili peppers are limited only by your imagination, with pastas, curries, stir-fries, marinades, sauces, dressings, stews, roasts and casseroles all to suit the palate.

Green mustard

1. Vitamin C content: 84 mg/bowl

This mild-flavored, slightly sweet cabbage is not only great in a variety of recipes, but is also incredibly nutritious, rich in fiber, potassium, vitamin B625, and (of course) vitamin C. These nutrients benefit bone and heart health, digestion, immunity, and energy metabolism.