8 vegetables to increase your vitamin C intake

Vitamin C is an antioxidant that helps protect cells from damage and stimulates immune health. It also supports the healing of wounds, brain health and iron absorption. Most adults need 90 milligrams of vitamin C per day. Vegetables are excellent sources of vitamin C; Some twice provide your daily needs by portion.

Vitamin C: 148-235 milligrams (MG) per chopped cup, or 222% of the daily value (DV)

Red, oranges and yellow peppers have more vitamin C than green peppers. A cup of chopped peppers (about 150 grams) contains:

• Red pepper: 235 mg
• Orange pepper: 211 mg
• Yellow pepper: 207 mg
• Green pepper: 148 mg

Add the peppers to the omelets, stews, soups, jumped or salads. You can also stuff them with whole grains and meats for a meal rich in fiber and protein.

Vitamin C: 96.8 mg per cooked cup (156 g), 108% of DV

Brussels cabbage contain a lot of vitamin C and vitamin K, which are both good for your bones. A cooked cup provides 218 micrograms (MCG) of vitamin K, or 182% of DV.

Vitamin C helps your body do collagen. Collagen is a protein that makes bones solid and flexible. Vitamin K helps your bones maintain more calcium, supporting resistance and maintenance of bones.

Vitamin C: 81.2 mg per chopped cup (91 g), 90% of DV

Broccoli is another great source of vitamin K, which you need for blood clotting. People taking blood drugs, such as warfarin, should monitor the amount of vitamin K they get.

Consult your health care provider before eating large amounts of these vegetables for their vitamin C content.

Vitamin C: 78.4 mg per portion of chopped mustard green vegetables (2 cups, or 112 g), 87% of DV

Mustard green vegetables contain lutein and zeaxanthine, which are antioxidant compounds like vitamin C.

Lutein and zeaxanthine play a key role in eye health. They can prevent light damage, including damage caused by sunlight. Luteine ​​and zeaxanthine are also found in other greens such as Brussels germs, broccoli and kale.

Vitamin C: 50.7 mg per chopped cup (89 g), 56% of DV

Other varieties of cabbage, such as green, Napa and Savoy, also have vitamin C, but in smaller quantities.

Red cabbage also contains anthocyanas, which are powerful antioxidants.

Vitamin C: 39.2 mg per portion of curly cabbage (2 cups, 42 g), 44% of DV

You can get more vitamin C by eating kale. Vitamin C is sensitive to heat, light and oxygen. When you cook the curly cabbage, it loses part of its vitamin C.

A study shows that boiling causes a loss of 63%vitamin C. Cabbage drills causes a loss of 48%, while the embers causes a loss of 29%.

Add the raw cabbage to salads or sandwiches, mix it in smoothies or stand slightly to preserve as much vitamin C as possible. The addition of kale to a meal offers 5 grams of fiber per portion and also covers your daily vitamin K needs.

Vitamin C: 37.7 mg per portion of red potato (1 large, 299 g), 42% of DV

A large red potato has 5.3 grams of fiber. It also provides 11% of Iron DVs, 19% for magnesium and 35% for potassium.

Vitamin C helps the absorption of iron. Serve red potatoes with roasted meat to increase iron absorption and add fibers to your meal.

Vitamin C: 34.6 mg per portion of chouger (1 cup, 190 g), 38% of DV

The necklaces are filled with nutrients. A cup provides 80% of DV for vitamin A. Vitamin A is also an antioxidant and supports ocular, reproductive and immune health.

The necklaces have 268 milligrams of calcium per cooked cup, or 20% of DV. Calcium and vitamin C work together to support healthy bones.

In addition, darling is rich in fiber, offering 7.6 grams per cup – almost 25% of the recommended daily contribution.

Eat more C High-Vitamin vegetables with these tips:

• Add to your omelet: Steam steam vegetables such as broccoli, cauliflower, kale and peppers, then add them to your omelet.
• Make vegetable muffins: Prepare salted muffins with vegetables to taste for breakfast or as a snack.
• Add to salads and sandwiches: The heat kills vitamin C. Take advantage of raw vegetables in salads and sandwiches to obtain the most vitamin C.
• Mix in smoothies: Add the leafy vegetables such as curly cabbage and green cabbage to smoothies. They provide vitamin C, as well as vitamin A, vitamin K, folate, calcium and fibers.
• Farger vegetables: Fill the peppers with eggs and cheese for breakfast or meat and rice for lunch. You can also use green cabbage sheets like a tortilla to wrap food.
• Add to soups and stews: Green leafy vegetables are perfect for soups and stews. Cook slightly to preserve vitamin C.
• Make sauerkraut: This fermented cabbage contains probiotics that support digestive health.

Vitamin C supports wound healing, iron absorption, brain health and the immune system. Your body needs 90 milligrams of vitamin C per day. Broccoli, Brussels cabbage, green mustard vegetables and kale can provide most of your daily vitamin C in a portion. Some vegetables, such as peppers, can provide more than double your daily vitamin C needs.