8 Vegetables Loaded With Vitamin C

Vegetables and Fruits that are Known Flu Symptom Regressors

Immunity has been the buzz word on everyone’s minds in light of recent events. When the Coronavirus pandemic first hit, drugstores and supermarkets were wiped out of every “immune boosting” vitamin and supplement you could possibly think of. But did you know most of our vitamin C intake comes from the fruits and vegetables we eat every day? Here are some of the top fruits and vegetables loaded with vitamin C. Take note so you can stock up the next time you are at the grocery store!

1. Sweet Yellow Peppers

The vitamin C content of this sweet vegetable increases as it matures. Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the daily value (DV), which is 90 mg. That's double the amount found in green peppers!

2. Parsley

Two tablespoons of fresh parsley contain 10 mg of vitamin C and are a significant source of plant-based iron. Vitamin C increases the absorption of nonheme iron and can help treat anemia. Check out our selection of culinary herbs and grow your own parsley at home!

3. Kale

Kale is a veggie packed with nutrients and vitamin C! One cup raw provides 80 mg, while cooked it reduces to 53 mg. Boiling, frying, or steaming leafy greens can help release more antioxidants, which help reduce chronic inflammatory diseases.

4. Broccoli

Like Kale, broccoli is a cruciferous vegetable, known to lower oxidative stress, improve immunity, and decrease the risk of cancer and heart disease. One-half cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the daily value.

5. Brussels Sprouts

Brussels sprouts are high in vitamin K, folate, vitamin A, magnesium, potassium, and vitamin C. Vitamin C and vitamin K are important for bone health and aid in collagen production, which is the fibrous part of your bones!

6. Lemons

This popular sour fruit is a huge source of vitamin C. One whole raw lemon (including the peel) provides 83 mg of vitamin C and acts as an antioxidant. If you have digestive issues, try starting each day with a glass of warm water and lemon!

7. Strawberries

Did you know that 1 cup of strawberries provides 99% of the daily intake of vitamin C needed? Studies show that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia, and diabetes. Check out our blog on how to grow your own strawberries at home!

8. Oranges

We all knew about this great source of vitamin C! One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV. Try them freshly squeezed into your water, to pack an immune-boosting, hydrating punch.

The bottom line? Vitamin C is vital for your immune system, and these important nutrients are available to us in the form of nutritious and widely available everyday foods. Many of these foods you can even grow in your own home or urban garden! Browse our website for ideas on how to grow these fruits and veggies, and maybe snag our latest Vegetable Seed Collection too while you’re at it.