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. So the longer it is left to ripen, the more vitamin C it will contain. Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV or daily value, which is 90mg.  Double the amount found in green peppers!

2. Parsley

2 Tablespoons of fresh parsley contain 10 mg of vitamin C AND are a significant source of plant-based iron. This is important to note because vitamin C increases the absorption of nonheme iron and can help to treat anemia. Check out our selection of culinary herbs and grow your own parsley at home!

vegetable with most vitamin c

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. Never fear if you don’t like raw kale, though! Boiling, frying or steaming leafy greens is said to help release more of their 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.

vitamin c in vegetables

5. Brussels sprouts

Brussels sprouts are another cruciferous vegetable and are high in vitamin k, folate, vitamin A, magnesium and potassium, as well as vitamin C. Fun fact about vitamin C and vitamin K – these are important for your bone health, and aid in the production of collagen, 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 also acts as an antioxidant. If you have digestive issues, try starting each day with a glass of warm water and lemon! This helps to wake up the system and is gentle on the stomach. 

7. Strawberries

Did you know that 1 cup of strawberries provides 99% of the daily intake of vitamin C needed? As if we need another excuse to eat this delicious fruit. Studies have even shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia and diabetes. Wow. Check out our blog on how to grow your own strawberries in your home, to have this sweet treat available at your disposal!

vitamin c in vegetables and fruits

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.