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| Nov 06, 2023
Vitamin C is a nutrient that has a key role in maintaining your overall health. It supports your immune system, helps your body heal and protects your cells from damage. While you can also get vitamin C from supplements, it’s always best to get it naturally through your diet. Explore the vegetables that are rich in this important vitamin and get practical tips on how you can increase your intake.
Health benefits of vitamin C
Vitamin C offers several health benefits that enhance overall well-being:
Boosts your immune system
- Helps your body fight colds, flu and other infections
- Supports your immune system so you stay healthier
Helps you heal faster
- Makes the healing of cuts and wounds faster
- Helps in the production of collagen, which keeps your skin, bones and muscles strong
Improves iron absorption
- Helps the body absorb iron, particularly from plant-based foods
- Iron is very important for carrying oxygen in your blood
- Low iron can make you feel tired, weak or dizzy
Acts as an antioxidant
- Protects cells from damage by harmful molecules
- Reduces the chances of long-term health problems such as heart disease and some types of cancer
List of vegetables that are rich in vitamin C
Many vegetables are great sources of vitamin C. Below are some of the most nutritious options:
A single green chilli pepper possesses 121% of the Daily Value (DV) of vitamin C, and a red pepper offers 72% DV, providing a substantial amount of this vitamin.
Resplendent in their vibrant hue, one sweet yellow pepper offers an impressive 380% DV of vitamin C in a single large pepper. They promote healthier eyesight and add colour to your plate.
A cup of cooked raw mustard spinach offers a whopping 130% DV. These leaves help support optimal bone health, making them a valuable addition to your diet.
Kale isn't just a fleeting trend; it's a nutritional powerhouse with 100g of raw leaves providing 103% DV of vitamin C.
Half a cup of cooked broccoli may offer 57% DV of vitamin C. Its cancer-fighting properties and contribution to overall well-being make it beneficial against certain health risks.
Half a cup of cooked Brussels sprouts offer 54% DV of vitamin C. Their ability to maintain strong bones aligns with their nutritional prowess.
Parsley offers 11% DV with a mere two tablespoons. Beyond its use as a garnish, it affirms its status as a noteworthy nutrient contributor.
With a refreshing and peppery taste, a 100g of watercress provides around 43mg of vitamin C.
Cabbage stands as a versatile cruciferous vegetable. When cooked, it offers around 36mg of vitamin C in a 100g serving.
Tomatoes, known for their juiciness and vibrancy, provide a moderate dose of vitamin C. A medium-sized tomato offers around 16mg of vitamin C.
Potatoes can contribute to vitamin C intake, although in smaller quantities. A medium-sized potato provides approximately 20mg of vitamin C.
Green bell peppers boast around 80mg of vitamin C per 100g. Their crispness makes them an ideal choice for salads, adding crunch and colour.
With a 100g serving offering about 128mg of vitamin C, red bell peppers present a nutritious, sweet and juicy option.
Beyond their inherent sweetness, sweet potatoes contribute around 22mg of vitamin C in a medium-sized serving.
Cauliflower, a cruciferous veggie, combines low-calorie content with vitamin C richness, offering 48mg of vitamin C in a 100g serving.
With 62 mg of vitamin C per 100g, kohlrabi's mild sweetness and crunchy texture make it versatile in salads and slaws, contributing to taste and nutrition.
Asparagus provides about 5mg of vitamin C per 100g. A nutrient-packed option, it can be enjoyed using various cooking methods, from roasting to grilling.
Bok choy stands out with its crisp stems and tender leaves. It offers 45mg of vitamin C per 100g and adds a unique dimension to stir-fries and soups.
A 100g serving of turnip greens delivers 30mg of vitamin C. Their slightly peppery taste offers a tangy contrast, ideal for incorporating into salads.
With approximately 35mg of vitamin C in a 100g serving, collard greens showcase a hearty texture and earthy flavour, while elevating your meals with their nutritious profile.
How can I increase my vitamin C?
There are many easy ways to get more vitamin C into your diet:
- Eat more fruit and vegetables: Try to have at least five portions each day. Include foods that have higher vitamin C, like oranges, strawberries and peppers.
- Have a smoothie: Blend fruits like kiwi, mango and berries into a tasty drink.
- Add raw veg to meals: Have a salad with lunch or dinner, or eat carrot sticks and peppers.
- Take a supplement if needed: If your doctor suggests it, you can take a vitamin C tablet. Getting vitamin C from food is usually the best way. It's natural and gives you other nutrients too.
How can I get vitamin C naturally?
Here are some good tips:
- Eat more citrus fruits: Oranges, lemons, limes and grapefruits are all full of vitamin C.
- Snack on fruit: Keep apples, strawberries or kiwis nearby for a healthy snack.
- Cook smart: Steam or stir-fry vegetables instead of boiling them to keep more vitamins in.
- Use fresh ingredients: The fresher the fruit or veg, the more vitamin C it will have.
- Include colourful food: The brighter the colour, the more likely it is to have vitamin C.
Conclusion
Vitamin C is a key part of staying healthy. Eating a healthy, colourful diet is the best way to get enough vitamin C every day. Having a healthy diet with plenty of vitamin C is important, but it’s also wise to think about your health. Health insurance plans help you get the medical care you need when you need it. It’s worth looking into medical insurance for parents, as it can help with costs if any health problems come up in your family.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.