As a nutrition expert, I am well-versed in the various sources of vitamins and minerals, including vitamin C. Vitamin C, also known as ascorbic acid, is a vital nutrient that plays a crucial role in the human body. It is an antioxidant that helps protect cells from damage, aids in the absorption of iron, and supports the immune system.

Vitamin C is found in a variety of fruits and vegetables, with some being particularly rich sources. Here are some vegetables that are known to contain high levels of vitamin C:


1. Bell Peppers: Green bell peppers are among the top sources of vitamin C. A 125 mL (about 1/2 cup) serving of raw green bell peppers contains approximately 63 mg of vitamin C.


2. Broccoli: This cruciferous vegetable is not only a staple in many diets but also a great source of vitamin C. A 125 mL (about 1/2 cup) serving of cooked broccoli provides about 54 mg of this essential vitamin.


3. Red Cabbage: Raw red cabbage is another excellent source of vitamin C. A 250 mL (1 cup) serving of red cabbage contains around 42 mg of vitamin C.


4. Brussels Sprouts: These small, green vegetables are packed with nutrients, including vitamin C. A 125 mL (about 4 sprouts) serving of cooked Brussels sprouts contains between 38-52 mg of vitamin C.


5. Spinach: Leafy greens like spinach are also rich in vitamin C. A 125 mL (about 1/2 cup) serving of cooked spinach can provide a significant amount of this vitamin.


6. Kale: Similar to spinach, kale is another leafy green that is high in vitamin C. A 125 mL (about 1/2 cup) serving of cooked kale offers a good dose of this nutrient.

7.
Collard Greens: These leafy greens are often used in Southern cuisine and are a good source of vitamin C. A 125 mL (about 1/2 cup) serving of cooked collard greens contains a notable amount of this vitamin.

8.
Cauliflower: Cauliflower is another cruciferous vegetable that contains vitamin C. A 125 mL (about 1/2 cup) serving of cooked cauliflower provides a decent amount of this vitamin.

9.
Tomatoes: While tomatoes are technically a fruit, they are often used as a vegetable in cooking. They also contain a good amount of vitamin C.

10.
Peas: Green peas are another vegetable that contains vitamin C. A 125 mL (about 1/2 cup) serving of cooked peas can provide a moderate amount of this vitamin.

It's important to note that the vitamin C content can vary depending on factors such as the freshness of the produce, the way it is stored, and how it is cooked. Cooking vegetables can sometimes reduce their vitamin C content, so consuming them raw or lightly cooked can help retain more of this valuable nutrient.

Incorporating a variety of these vegetables into your diet can help ensure that you are getting an adequate amount of vitamin C to support your overall health and well-being.

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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 >>