As a nutrition expert with a focus on dietary health, I'm often asked about the sources of essential nutrients like vitamin C. This water-soluble vitamin is crucial for a variety of bodily functions, including the maintenance of healthy skin, bones, and connective tissues. It also plays a vital role in the immune system and acts as an antioxidant. Let's delve into which vegetables are particularly rich in vitamin C. Red Peppers: Known for their vibrant color and sweet flavor, red peppers are a standout source of vitamin C. A serving size of about 125 mL (or roughly 1/2 cup) of raw green peppers can provide a significant amount of vitamin C, around 63 mg. Broccoli: This cruciferous vegetable is a nutritional powerhouse. While the vitamin C content can vary slightly based on whether it's raw or cooked, a serving size of 125 mL (or about 1/2 cup) of cooked broccoli contains approximately 54 mg of vitamin C. Red Cabbage: With its deep red hue, red cabbage is not only visually appealing but also nutritionally dense. A serving of 250 mL (or 1 cup) of raw red cabbage can offer around 42 mg of vitamin C. Brussels Sprouts: These tiny, tree-like vegetables are another excellent source of vitamin C. When cooked, 125 mL (which is about 4 sprouts) can contain anywhere from 38 to 52 mg of vitamin C. In addition to these, there are several other vegetables that are rich in vitamin C: - Spinach: This leafy green is not only rich in iron but also contains a decent amount of vitamin C. - Kale: Another member of the cruciferous family, kale is known for its high vitamin C content. - Cauliflower: Similar to broccoli, cauliflower is a versatile vegetable with a good amount of vitamin C. - Tomatoes: While not as high in vitamin C as some of the others, tomatoes still contribute to your daily intake. - Potatoes: Particularly, the skin of a potato contains a fair amount of vitamin C. It's important to note that cooking can sometimes reduce the vitamin C content in vegetables due to its sensitivity to heat and light. Therefore, consuming these vegetables raw or with minimal cooking can help maximize their nutritional benefits. Now, let's transition into the Chinese translation of the information provided. read more >>

Vitamin C Content of Some Common FoodsFoodServing sizeVitamin C (mg)Peppers, green, raw125 mL (? cup)63Broccoli, cooked125 mL (? cup)54Cabbage, red, raw250 mL (1 cup)42Brussels sprouts, cooked125 mL (4 sprouts)38-5246 more rowsread more >>