Many people associate vitamin C with citrus fruits like oranges and grapefruit, but you can also meet your daily recommended vitamin C intake with vegetables.
Women need 75 milligrams (mg) of vitamin C daily, while men require 90 mg. If you’re looking to boost your immune system this season, then add these vegetables to your next meal.
1. Red Bell Peppers
Serving: 3.5 ounce (oz) red bell pepper, raw
Vitamin C: 142 mg
Daily value: 189% for women, 158% for men
Crunchy, fresh, and hydrating: red bell peppers are a nutritious snack, and have some of the highest vitamin C levels of any vegetable. They provide well over your daily value in one serving.
2. Green Bell Peppers
Serving: 3.5 oz green bell pepper, raw
Vitamin C: 99.5 mg
Daily value: 133% for women, 111% for men
Green bell peppers are actually unripe red bell peppers—their color changes as they ripen. In addition to changing the vegetable’s color, the ripening process also increases its vitamin C levels and makes it slightly sweeter.
3. Broccoli
Serving: 3.5 oz, raw
Vitamin C: 91 mg
Daily value: 121% for women, 101% for men
In addition to vitamin C, which helps your immune system and eyes, broccoli offers numerous health benefits. It’s high in fiber, which is good for gut and heart health. It also contains minerals, such as calcium, potassium, and iron, as well as vitamins A and K.
4. White Potatoes
Serving: 1 medium potato, baked
Vitamin C: 21.8 mg
Daily value: 29% for women, 24% for men
One baked white potato provides about a quarter of your daily recommended vitamin C intake.Get The Full. Articles. .
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