8 Vegetables High in Vitamin C That Support Your Immune System

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

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

Red, orange and yellow peppers contain more vitamin C than green peppers. One cup of chopped peppers (about 150 grams) contains:

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

Add peppers to omelets, stews, soups, stir-fries or salads. You can also stuff them with whole grains and meats for a meal high in fiber and protein.

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

Brussels sprouts contain plenty of vitamin C and vitamin K, both of which are good for bones. One cooked cup provides 218 micrograms (mcg) of vitamin K, or 182% of the DV.

Vitamin C helps your body make collagen. Collagen is a protein that makes bones strong and flexible. Vitamin K helps your bones retain more calcium, making them stronger and healthier.

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

Broccoli is another great source of vitamin K, which you need for blood clotting. People who take blood-thinning medications, such as warfarin, should monitor their vitamin K intake.

Consult your healthcare professional before eating large amounts of these vegetables for their vitamin C content.

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

Mustard greens contain lutein and zeaxanthin, which are antioxidant compounds like vitamin C.

Lutein and zeaxanthin play a key role in eye health. They can prevent light damage, including damage caused by sunlight. Lutein and zeaxanthin are also found in other green vegetables such as Brussels sprouts, broccoli and kale.

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

Other varieties of cabbage, such as collard greens, napa and savoy cabbage, also contain vitamin C, but in smaller amounts.

Red cabbage also contains anthocyanins, which are powerful antioxidants.

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

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

One study shows that boiling kale results in a 63% loss of vitamin C. Sautéing kale results in a 48% loss, while braising kale results in a 29% loss.

Add raw kale to salads or sandwiches, blend it into smoothies, or lightly braise it to preserve as much vitamin C as possible. Adding kale to a meal provides 5 grams of fiber per serving and also meets your daily vitamin K needs.

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

One large red potato contains 5.3 grams of fiber. It also provides 11% of the DV in iron, 19% in magnesium and 35% in potassium.

Vitamin C helps with iron absorption. Serve red potatoes with roasted meat to boost iron absorption and add fiber to your meal.

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

Green cabbage is packed with nutrients. One cup provides 80% of the DV of vitamin A. Vitamin A is also an antioxidant and supports ocular, reproductive and immune health.

Cabbages contain 268 milligrams of calcium per cooked cup, or 20% of the DV. Calcium and vitamin C work together to support bone health.

Additionally, collard greens are high in fiber, providing 7.6 grams per cup, or almost 25% of the recommended daily intake.

Eat more vitamin C-rich vegetables with these tips:

• Add to your omelette: Lightly steam vegetables like broccoli, cauliflower, kale and peppers, then add them to your omelette.
• Prepare vegetable muffins: Prepare savory vegetable muffins to enjoy for breakfast or as a snack.
• Add to salads and sandwiches: Heat kills some vitamin C. Eat raw vegetables in salads and sandwiches to get the most vitamin C.
• Blend into smoothies: Add leafy greens like kale and collard greens to smoothies. They provide vitamin C, as well as vitamin A, vitamin K, folate, calcium and fiber.
• Stuff the vegetables: Fill the peppers with eggs and cheese for breakfast or meat and rice for lunch. You can also use collard greens as a tortilla to wrap food.
• Add to soups and stews: Green leafy vegetables are great for soups and stews. Cook lightly to preserve the 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 sprouts, mustard greens and kale can provide most of your daily vitamin C in just one serving. Some vegetables, like peppers, can provide more than double your daily vitamin C needs.