Fruits, get out of the way!8 Vitamin C Rich Vegetables
Jan 03, 2025
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The U.S. Food and Nutrition Commission's recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. The maximum daily intake is 2000mg.
In general, vitamin C is thought to be the most contained in fruits, but there are not a few vegetables that are rich in vitamin C beyond fruits. The U.S. health media 'Eating Well' recommended eight vegetables that contain as much vitamin C as fruits.
First, yellow bell peppers contain 342 mg of vitamin C per piece. It is about four times the number of nabel oranges (about 83 mg) and is equivalent to 380% of the recommended adult intake. Yellow bell peppers contain not only vitamin C but also powerful antioxidants such as beta-carotene and lycopene.
Second, broccoli contains 101 milligrams of vitamin C per cup, meeting 112% of daily requirements. In addition to vitamin C, it also includes sulforaphane, which has anticancer properties and various nutrients including vitamin K, folate, and fiber.
Third, cherry cabbage (Brussels Sprout) has 97 mg of vitamin C per cup. It also contains fiber and strong antioxidants.
Fourth, cauliflower contains 55mg of vitamin C per cup, which also provides choline and anti-inflammatory ingredients that support brain health.
Fifth, red cabbage contains 51mg of vitamin C per cup and is rich in anthocyanin, a powerful antioxidant.
Sixth, tomatoes supply a significant amount of vitamin C regardless of size and shape, and each glass of grape-shaped cherry tomatoes contains 41 mg of vitamin C.
Seventh, mustard leaves with a vitamin C content of 39 mg contain glucosinolates with anti-inflammatory, antiviral, antibacterial and anti-cancer effects.
Eighth, kale has a vitamin C content of 20mg and is also rich in vitamin K, which is essential for bone health and blood clotting, and lutein and zeaxanthin, which are antioxidants.
On the other hand, eating these vegetables raw is the most effective way to consume vitamin C, but cooking in a slightly blanched or roasted manner can also reduce vitamin C loss.
This article was translated by Naver AI translator.
