11 Vegetables That Are High in Vitamin C, According to Dietitians
Support your immune system by adding these to your diet.
Medically reviewed by Valerie Agyeman, R.D.Contributing Writer
If you’re looking to boost your vitamin C intake, head to the produce aisle. Dietitians shared the vegetables that are high in vitamin C, including bell peppers, spinach, and broccoli.
“People tend to think of citrus first, but plenty of vegetables are loaded with vitamin C,” says Kathleen Benson, R.D.N., C.S.S.D., L.D., with Top Nutrition Coaching in El Paso, Texas. “Some even outshine oranges, and they come with added benefits like fiber, antioxidants and minerals that contribute to overall health.”
Why is vitamin C important? It supports your immune system, acts as an antioxidant, helps your body absorb iron, and helps your body create collagen. Additionally, consuming more vitamin C has been linked to lower blood pressure and better brain function.
While supplements are an option, “a food first approach, including whole foods rich in vitamin C,” is the best way to increase your intake, according to Cassandra Padula Burke, M.F.S., R.D.N., L.D., C.P.T., registered dietitian, certified triathlon and running coach, owner of Catalyst Nutrition & Performance in Finksburg, Maryland.
The Recommended Dietary Allowance (RDA) for vitamin C is 75 mg per day for women, 85 mg during pregnancy and 120 mg when lactating. For men, it’s 90 mg per day. People who smoke need an extra 35 mg daily, says Burke. This is because smoking increases oxidative stress and depletes vitamin C levels more quickly.
Here’s what to add to your shopping list if you’re looking to up your vitamin C intake, according to experts.
Red bell peppers
Red bell sweet peppers are among the most concentrated sources of vitamin C, with 95 mg per ½ cup serving. “One half of a red bell pepper provides more vitamin C than an orange, making it a powerhouse for vitamin C intake,” Burke says. Bell peppers are also “loaded with beta-carotene, which the body converts into vitamin A to support vision, immune function and skin health,” adds Benson.
Green bell peppers
Green bell peppers contain 60mg of vitamin C per ½ cup serving. They also “provide vitamin B6, which plays a key role in nutrient metabolism and immune system support,” says Benson. Slice them for snacking, toss them into salads, or add them to omelets for a colorful nutrient boost.
Broccoli
Broccoli contains 51mg of vitamin C per ½ cup cooked and 39mg vitamin C per ½ cup raw. Typically, produce loses vitamin C when it's cooked, but cooked vegetables tend to take up less space so you can fit more in the same amount of volume, hence the higher vitamin C content in a ½ cup of cooked broccoli.
That's not the only helpful nutrient in broccoli, though. “It’s a great source of sulforaphane, a naturally occurring plant compound that may help protect against certain types of cancers,” says Benson. Eat it raw (dunk it into hummus or dressing) or lightly steam the broccoli to retain more vitamin C.
Brussels sprouts
Brussels sprouts pack about 37mg of vitamin C per ½ cup (raw). They’re “high in antioxidants, which help protect cells from damage and support long-term health,” Benson says. You could shred them or slice them thinly and add to salads for a vitamin C veggie boost, or roast them for a caramelized flavor.
Kale
Kale offers roughly 10mg of vitamin C per ½ cup (raw) along with an assortment of other nutrients. “It’s rich in vitamin K, an essential nutrient for healthy blood clotting, and bone strength,” Benson explains. Massage raw kale leaves with olive oil for a salad that’s both nutrient-dense and delicious.
Collard Greens
An excellent source of vitamin C, you'll get about 12.7g in one cup of raw collards. In addition to vitamins A and K and folate, they’re also “a good source of calcium, which supports strong bones and overall skeletal health,” says Benson. Add them to soups, sautés, sauces, or grain bowls for a nutrient-packed side.
Cauliflower
Cauliflower contains about 26mg of vitamin C per ½ cup (raw). “Cauliflower is packed with fiber, which supports healthy digestion and may help reduce the risk of certain digestive conditions,” says Benson. Add raw cauliflower to a green salad or pasta salad for a boost in both vitamin C and gut-friendly fiber, suggests Burke.
RELATED:
Snow peas
Snow peas deliver approximately 21mg of vitamin C per ½ cup (raw). They “contain fiber to help promote digestive health, prevent constipation and support feelings of fullness,” says Benson. Lightly steam or sauté them to preserve their crunch and vitamin C content. “Pair raw green cabbage with snow peas in a stir-fry for a double dose of antioxidant-rich vitamin C,” Burke says.
Green cabbage
A budget-friendly vitamin C source, green cabbage offers about 18mg per ½ cup (raw). Burke recommends using sliced green cabbage in coleslaw, Asian noodle dishes or tacos. Benson points out that it “provides potassium, a mineral important for regulating blood pressure and supporting heart health.” Shred it into salads or stir-fries to get the vitamin C benefits with a satisfying crunch.
Spinach
Spinach provides roughly 4mg of vitamin C ½ cup (raw). It’s also “a plant-based source of iron, which helps carry oxygen throughout the body and supports overall energy levels,” notes Benson. Pair spinach with vitamin C-rich bell peppers or broccoli to increase iron absorption from the leafy greens.
Potatoes
White potatoes contain around 7mg of vitamin C per ½ cup (raw, with skin). “The crispy potato skin on a baked potato is a good source of vitamin C, making potatoes a great option for athlete recovery while also replenishing carbohydrate stores after training,” says Burke. Potatoes are also a good source of zinc, potassium, and are magnesium-rich vegetables.
RELATED: 8 Vegetables That Are High In Magnesium to Support Your Overall Health
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.
8 Mediterranean Diet Foods to Eat This Season
Is it Healthy to Eat Eggs Every Day?
The Healthiest Chinese Takeout Orders
Healthy Breakfast Staples to Stock Up On
