8 Delicious Vegetables Rich in Vitamin C (Common in Families)

Vitamin C is an essential nutrient element for human health. As you know, fruits and vegetables are the best sources in Vitamin C. In this article, we mainly discuss: vegetables rich in Vitamin C.

Before you consider taking Vitamin C supplement, I suggest you consider the following delicious vegetables rich in Vitamin C.

8 Delicious Vegetables Rich in Vitamin C (Common in Families)
8 Delicious Vegetables Rich in Vitamin C (Common in Families)

Cabbage family

Cabbages are nutritional kings like bok choy and Brussels sprouts. They contain 33 mg of vitamin C per cup. Rich in nutrients, these members of the cabbage family can help fight cancer and heart disease. However, Brussels sprouts contain four times more (97 mg compared to 33 mg per cup).

For vitamin C, raw cabbage is the big winner. But when cooking, it is best to steam, microwave or fry it in the frying pan to preserve its nutrients[1].

Studies have shown that cabbage or cruciferous vegetables may have an inhibitory effect on colon cancer[2].

Peas

Fresh peas are a good source of plant-based protein and iron, excellent for vegetarians. Peas can help reduce the risk of developing certain cancers, depression, high cholesterol and macular degeneration. Vitamin C can protect against cataracts by fighting the harmful effects of free radicals[3].

To lose the least amount of vitamins, if you cook it, you use very little water and keep it crunchy.

Pea is starchy but rich in fiber, protein, vitamin A, vitamin B6, Vitamin C, vitamin K, phosphorus, magnesium, copper, iron, zinc and lutein[4], You should never underestimate this little bean. Its protein is one of the best.

Peppers

A medium pepper contains 32 calories, but its vitamin content varies according to its colour. For the same volume, pepper is a better source of vitamin C than citrus fruits. A medium green pepper provides more than 100% of the recommended nutritional intake of vitamin C, while a red pepper provides 50% more of this antioxidant. It provides protection against heart disease, vision loss and nasal congestion.

By steaming it quickly or sautéing it in a Chinese style, you do not significantly reduce its nutritional value.

Pepper is not only a good source of Vitamin C, but also a necessary vegetable for weight loss:

  • Capsaicin seems to affect metabolism by raising body temperature, thus consuming more energy.
  • Capsaicin (including capsicum and capsicum powder) is contained in capsicum. Capsaicin can promote metabolism and inhibit Appetite, at least slightly. Over time, this effect may give you an additional advantage in weight loss[5].

Potatoes

A medium baked potato, with the skin on, provides 25 mg of vitamin C, which is more than 25% of an adult’s recommended nutritional intake.

Green salad

Mix your salad with a variety of green vegetables to increase your fibre and antioxidant intake.

Green salad offers a myriad of nutrients and health benefits. Chicory, dandelion leaves and watercress are good sources of vitamin C.

Spinach

Popeye’s favourite food is not a great source of iron, but it is rich in carotenoids and phytochemicals.

These nutrients team up with vitamins to help protect against cancer, high cholesterol and vision loss.

Vitamin C in spinach can help prevent macular degeneration, osteoarthritis and stroke.

Spinach also has strong antioxidant capacity. It can improve your antioxidant capacity, help you eliminate free radicals and protect cells from damage[6].

Turnips

Turnips are cheap, healthy and easy to prepare and grow, but very rich in vitamin C and essential amino acids. One cup of boiled turnip provides 35 calories and 18 mg of vitamin C. Vitamin C acts as a powerful antioxidant by helping to control free radicals and strengthen immunity.

Wax gourd

Half a cup of baked winter squash provides 10% of the recommended nutritional intake of vitamin C. Winter squash is a colourful and delicious vegetable that can help prevent acne, heart disease and weight gain. As boiling water destroys its vitamin C and various nutrients, it is baked or steamed.

In traditional Chinese medicine, wax gourd has been used for hypertension and inflammation. Wax gourd seeds have high antioxidant capacity and can provide protection against cardiovascular diseases and cancer[7].

Summary

We offer 8 kinds of vegetables rich in Vitamin C and briefly summarize their benefits. Do you know which vegetables are rich in Vitamin C? Please comment and tell us.

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