8 Greens To Increase Your Vitamin C Consumption

Vitamin C is an antioxidant that helps defend cells from injury and boosts immune well being. It additionally helps wound therapeutic, mind well being, and iron absorption. Most adults want 90 milligrams of vitamin C every day. Greens are glorious sources of vitamin C; some present twice your every day wants per serving.

Vitamin C: 148-235 milligrams (mg) per chopped cup, or 222% of the Each day Worth (DV)

Pink, orange, and yellow bell peppers have extra vitamin C than inexperienced bell peppers. A cup of chopped bell peppers (about 150 grams) incorporates:

Pink bell pepper: 235 mgOrange bell pepper: 211 mgYellow bell pepper: 207 mgGreen bell pepper: 148 mg

Add bell peppers to omelets, stews, soups, stir-fries, or salads. You can too stuff them with complete grains and meats for a fiber- and protein-rich meal.

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

Brussels sprouts comprise loads of vitamin C and vitamin Okay, that are each good on your bones. One cooked cup gives 218 micrograms (mcg) of vitamin Okay, or 182% of the DV.

Vitamin C helps your physique make collagen. Collagen is a protein that makes bones sturdy and versatile. Vitamin Okay helps your bones maintain extra calcium, supporting bone energy and upkeep.

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

Broccoli is one other nice supply of vitamin Okay, which you want for blood clotting. Individuals taking blood-thinning drugs, corresponding to warfarin, want to watch how a lot vitamin Okay they’re getting.

Seek the advice of your healthcare supplier earlier than consuming giant quantities of those greens for his or her vitamin C content material.

Vitamin C: 78.4 mg per serving of chopped mustard greens (2 cups, or 112 g), 87% of the DV

Mustard greens comprise lutein and zeaxanthin, that are antioxidant compounds like vitamin C.

Lutein and zeaxanthin play a key position in eye well being. They might forestall mild injury, together with injury from daylight. Lutein and zeaxanthin are additionally present in different greens corresponding to Brussels sprouts, broccoli, and kale.

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

Different cabbage varieties, corresponding to inexperienced, napa, and savoy, even have vitamin C, however in smaller quantities.

Pink cabbage additionally incorporates anthocyanins, that are highly effective antioxidants.

Vitamin C: 39.2 mg per serving of uncooked kale (2 cups, 42 g), 44% of the DV

You will get extra vitamin C by consuming kale uncooked. Vitamin C is delicate to warmth, mild, and oxygen. Whenever you cook dinner kale, it loses a few of its vitamin C.

One examine reveals that boiling kale causes a 63% lack of vitamin C. Sautéing kale causes a 48% loss, whereas braising kale causes a 29% loss.

Add uncooked kale to salads or sandwiches, mix it into smoothies, or flippantly braise it to protect as a lot vitamin C as attainable. Including kale to a meal gives 5 grams of fiber per serving and covers your every day vitamin Okay wants, too.

Vitamin C: 37.7 mg per serving of purple potato (1 giant, 299 g), 42% of the DV

A big purple potato has 5.3 grams of fiber. It additionally gives 11% of the DV for iron, 19% for magnesium, and 35% for potassium.

Vitamin C helps with iron absorption. Serve purple potatoes with roasted meat to spice up iron absorption and add fiber to your meal.

Vitamin C: 34.6 mg per serving of cooked collards (1 cup, 190 g), 38% of the DV

Collards are full of vitamins. One cup gives 80% of the DV for vitamin A. Vitamin A can also be an antioxidant and helps eye, reproductive, and immune well being.

Collards have 268 milligrams of calcium per cooked cup, or 20% of the DV. Each calcium and vitamin C work collectively to help wholesome bones.

Additionally, collards are wealthy in fiber, offering 7.6 grams per cup—nearly 25% of the every day really useful consumption.

Eat extra excessive–vitamin C greens with the following tips:

Add to your omelet: Frivolously steam greens corresponding to broccoli, cauliflower, kale, and bell peppers, then add them to your omelet.Make vegetable muffins: Put together savory muffins with greens to take pleasure in at breakfast or as a snack.Add to salads and sandwiches: Warmth kills some vitamin C. Take pleasure in greens uncooked in salads and sandwiches to get essentially the most vitamin C.Mix into smoothies: Add leafy greens like kale and collard greens to smoothies. They supply vitamin C, in addition to vitamin A, vitamin Okay, folate, calcium, and fiber.Stuff greens: Fill bell peppers with eggs and cheese for breakfast or meat and rice for lunch. You can too use inexperienced cabbage leaves like a tortilla to wrap meals.Add to soups and stews: Inexperienced leafy greens are good for soups and stews. Cook dinner flippantly to protect vitamin C.Make sauerkraut: This fermented cabbage incorporates probiotics that help digestive well being.