By Emylee Modestino
A balanced diet is essential for healthy living. Your body needs some amount of essential nutrients every day to carry out its daily activities. Carelessness on your part in meeting up the daily requirement can cause severe troubles for you in the long run. One such vital nutrient that you need in abundant amount is Vitamin C which plays a crucial role in boosting your immune system, fighting off the damaging free radicals, protects your vital organs like the heart and keeps you young and active.
Vitamin C is a water-soluble vitamin which means it gets eliminated from your body with urine. Your body does not produce Vitamin C, nor it gets stored in it; hence it becomes essential to consume it in sufficient amounts on a regular basis. The daily requirement for Vitamin C for an average adult is 75-90 mg, which can be easily met by including the following vegetables in your diet that serve as an excellent source of Vitamin C.
List of Vitamin-C Rich Vegetables
Vitamin C rich food not only promotes good health but also helps you recover quickly after surgery or injuries like burns. If you wish to enjoy a long and healthy life, then it is necessary to eat foods that provide you with a sufficient amount of Vitamin C. Below-mentioned is the list of vegetables rich in Vitamin C.
(1) Green Chili
Green chili tops the list of vitamin-C rich vegetables. One green chili contains about 109 mg of Vitamin-C which is 121% of your daily Vitamin C requirement. Green Chili provides you with a high amount of vitamin-C, hence if spice is your flavor of life, then add it your diet. Several recipes make use of green chili that leaves a strong tingling aftertaste. You can also add it your drinks for a spicy twist.
(2) Sweet potatoes
Sweet potato benefits the human body with a rich content of Vitamin C. They are packed with numerous nutrients and have the edge over their cousins for their high Vitamin C content. A cup of sweet potatoes provides you with 39.2 g of Vitamin C which equals 44% of your daily Vitamin C requirement.
(3) Mustard Spinach
Mustard spinach famous for its nutty flavor is essentially rich in Vitamin C. Besides, it also provides you with a good amount of Vitamin A, folate, manganese, calcium, potassium along with an abundant amount of dietary fiber. A cup of cooked mustard spinach contains 117 mg g of Vitamin C which makes it one of the best sources of Vitamin C.
(4) Broccoli
The cruciferous vegetable is widely used in salads and dishes. No doubt, it has become popular around the world owing to its incredible benefits, of which one is the presence of a high amount of Vitamin C. A cup of Broccoli provides you with around 101.2 mg of Vitamin C, hence it is excellent for eliminating oxidative stress and improving your overall health. So, if you haven’t been started eating it yet, add this wonderful vegetable to your diet now. Steam it, roast it or add it raw to your green salad.
(5) Kale
Another cruciferous vegetable with an abundant quantity of Vitamin C is Kale. The amount of Vitamin C in a cup of raw kale is around 80 mg while that found in a bowl of cooked kale is 53 mg. Though cooking decreases the amount of Vitamin C in the vegetable, it is incredibly beneficial to enjoy the antioxidants effects of it.
(6) Brussels Sprouts
Your love for roasted Brussels sprouts will increase manifold when you learn about its high Vitamin C content that lends you a healthy body with beautiful skin and lustrous hair. A cup of the sprouts provides you with 96.8 mg of Vitamin C. Further, it is also high in Vitamins K, A, and provides you with a high amount of dietary fiber along with manganese and potassium.
(7) Cabbage
When Broccoli is in the list of Vitamin C rich vegetables, then cabbage cannot be far behind. A cup of cabbage provides you with 56.2 mg of Vitamin C which makes up to 62.4% of your daily requirement. Add it your diet to fulfill your body’s Vitamin C requirement. Enjoy it in salads or make some interesting recipes with it. Sauerkraut, fermented cabbage is a much healthier option to enjoy the benefits of the vegetable.
(8) Kohlrabi
Your first experience with Kohlrabi is certain to be weird. Yes, you might not want to consume these odd looking bulbs, but surprisingly these taste great. Further, the high amount of Vitamin C which is about 89.1 in a cup of boiled kohlrabi making it one of the best foods to include in your diet. Eat it raw like radishes or turnips or add it to your pasta. There are numerous ways to enjoy it.
(9) Cauliflower
Another member of the cruciferous family that makes it to the list of Vitamin C rich vegetables is cauliflower. This wonderful vegetable found in varieties of white, green and orange, has high amounts of Vitamin C that boost your immunity and prevents the risk of cardiovascular diseases. A cup of cauliflower provides you with 55 mg of Vitamin C that total to 61.1% of your daily requirement. Due to its low calories and carb content, the vegetable is also great for keto-diets.
(10) Turnips
Turnip is a popular root vegetable and favorite of the chefs. It is used in a variety of cuisines owing to its great taste and numerous health benefits. These mildly pungent roots have an impressive nutritional profile with an abundant amount of vitamin C. A cup of raw turnips contains 27.3 mg of Vitamin C, so add them to your favorite recipes and enjoy improved health.
So, these were the top ten vegetables that serve to be a great source of Vitamin C which is vital for heart health, the immune system and plays a crucial role in carrying out the numerous functions of your body. Your body requires a certain amount of Vitamin C which if not met can have adverse effects on your health. Deficiency of the vitamin may cause infections, anemia, bleeding gums, and scurvy. Hence, add Vitamin C rich foods to your diet and enjoy improved health.
Author Bio:
Emylee is a freelance content writer and a blogger who is specialized in home remedies, natural cure and power yoga. She is a nature enthusiast who contributed her piece of work for many website like www.howtocure.com. In her free time you can find her in adventurous trips and hanging out with family and friends.
