If you’ve got vitamin C on your mind, vegetables can be a good way to get the nutrient in too. While you can find plenty of the nutrient in citrus fruits like oranges, don’t discount how much vegetables have to offer! Here’s a look at some of the best sources of this nutrient – you’ll find most of them are familiar and readily available in markets the world over.
Antioxidant Vitamin C Plays Role In Growth And Repair Of Tissues
Vitamin C is one of those all-important nutrients your body needs on a daily basis. And it is one that the body can’t produce on its own, which is why you need to make sure you get in the recommended amounts of the nutrient every day. Your system needs it to help maintain healthy skin, bones, ligaments, blood vessels, cartilage, and teeth. It also aids scar tissue formation and wound healing. In addition, this antioxidant vitamins may have a role to play in warding off all kinds of infections like heart disease, arthritis, and even cancer.1 It is also fairly clear that not having enough vitamin C shouldn’t be an option. If you don’t get enough, you could wind up with all manner of ailments and complaints, from anemia to dry brittle hair.
1. Green Chili
Kicking off the list of vitamin C rich vegetables is a vegetable that truly does pack in a punch. Spice isn’t for everyone, but if you can take a little heat, you stand to gain plenty in the vitamin C department. Having as little as one raw green hot chili can give you 109.1 mg or 121.2% DV of vitamin C. A cup of canned green chili peppers has 47.5 mg of vitamin C, which is 52.8% DV. While you could use them sparingly in various recipes from Asia, Mexico, and parts of the world where spice and heat are synonymous with local cuisines, you may also brave adding some to your juices for a tingling aftertaste. Or go all out with recipes like Bhutan’s green chili, and cheese stew ema datshi. The creaminess and mildness of the cheese cut the heat of the chili, leaving you with a pleasantly warming flavor.
2. Brussels Sprouts
Glamourous vegetable it is not (though it could well be!). But this classic Brassica vegetable is so full of vitamin C, it is well worth considering. A cup of Brussels sprouts has 96.8 mg or 107.6% DV of vitamin C. What might also surprise you is how delicious it can be – if you let it! For instance, instead of simply boiled them, try roasting them to a light char in the oven. Even the pickiest eater will find it hard to resist fried Brussels sprouts served with a tangy dressing and perhaps a hint of some spices. A pasta recipe too can work well with the leaves of the Brussels sprouts separated and added to it along with some seafood and perhaps a lemony sauce.
Brassica vegetable broccoli breaches the 100 mg barrier on its vitamin C content – a cup of it has 101.2 mg or 112.4% DV. You could stick to steaming or roasting your broccoli or experiment with making broccoli kebabs or even a healthy Buddha bowl. For when you need a comforting – if a little decadent – meal, cheesy baked broccoli hits the spot. A simple salad with broccoli at its heart can also be taken to the next level if you use the right spices and accompaniments. How does a broccoli and bacon salad with onions, cranberries, almonds, and a tangy hit from apple cider vinegar sound? Asian recipes use broccoli well too – whether it is as a side for a subtle hoisin flavored salmon meal or in a hearty beef, sesame, and soy sauce stir-fry.
Kohlrabi might not be winning any pageants anytime soon, but the odd-looking bulbs are actually quite tasty. Use them raw as you would turnip or radishes, or cook them into a creamy soup. Shred them and fashion them into crunchy fritters with egg and breadcrumbs, or steam them for using in pasta or a stir-fry. If you aren’t up to that much effort, just toss them in the oven with some olive oil and you’ll wind up with the most beautiful caramelized side if you time it right. A cup of boiled sliced kohlrabi contains 89.1 mg of vitamin C, which is the equivalent of 99% DV.
5. Green Peas
A cup of boiled green peas has 22.7 mg of the vitamin or 25.2% DV. Eat them raw and you’ll get in even more. A cup of raw green peas has 58 mg of vitamin C or 64.4% DV. Toss these nuggets of sweetness into a salad to add some bite and texture. Steam or boil them to use alongside meat. A green peas risotto is also oh-so-delicious. You might even be able to make them into little pan-fried savory cakes or use them to create pillows of beautiful pea ravioli.
This cruciferous vegetable has 55 mg per cup or 61.1% DV of vitamin C. If cauliflower rice isn’t your kind of food, cauliflower mash could be – it’s just as delicious as a potato-based mash, maybe even more. You could also slice and roast it, or coat it with spices and grill or bake some. A stir-fry with cauliflower can be quick and easy to put together too. A Moroccan style cauliflower soup with a touch of harissa and cinnamon for heat is comfort food on overdrive!
7. Sweet Potatoes
Sweet potatoes are a smart spud choice if you’re trying to look for a way to get in vitamin C. They edge out their more widely used cousin, the potato, on the nutrient stakes, packing in nearly 44% DV or 39.2 mg of vitamin C in a cup-sized serving. You can use sweet potatoes in a spin on the traditional Middle Eastern hummus dip. Or char grill them with a touch of honey and vinegar. Sweet potato also tastes divine in a miso scented soup. Even a Thai inspired sweet potato curry fragrant with lemongrass, chili, and coconut milk can be amazing. Of course, familiar options like mash or roast sweet potatoes are always a possibility.