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<\/a><\/p>\nCredit: Kateryna Bibro \/ Getty Images<\/p>\n
Vitamin C: 140 milligrams (mg) in 100 grams raw, or 121 mg in a 1-cup serving<\/p>\n
Red bell peppers are one of the most concentrated sources of vitamin C available, with almost double the vitamin C in Brussels sprouts. Vitamin C from bell peppers supports immune health and skin integrity, while their natural carotenoids<\/a> act as antioxidants that support overall cellular health.<\/p>\n How To Eat: Red bell peppers are incredibly versatile. You can eat them raw with hummus, slice them into salads, roast them as a side dish, or add them to stir-fries, fajitas, and pasta dishes. Because they\u2019re naturally sweet, they\u2019re often easier to enjoy raw compared to some other vegetables.<\/p>\n 2. Guava Credit: Wokephoto17 \/ Getty Images<\/p>\n Vitamin C: 228 mg in 100 grams, or 125 mg in 1 fruit<\/p>\n Guava<\/a> is one of the richest dietary sources of vitamin C. This high vitamin C content supports immune function and helps protect cells from oxidative stress (an imbalance between antioxidants and destructive free radical molecules in cells).<\/p>\n Guava also provides fiber, which supports digestive health and helps promote fullness<\/a>.<\/p>\n How To Eat: You can eat guava fresh, blend it into smoothies, or use it in salsas and sauces for a sweet-tart flavor that pairs well with savory foods.<\/p>\n 3. Broccoli Credit: 1310723287 \/ Getty Images<\/p>\n Vitamin C: 90 mg in 100 grams raw, or 82 mg in a 1-cup serving<\/p>\n Broccoli<\/a> is a close relative of Brussels sprouts, but it actually provides slightly more vitamin C when eaten raw. Cooking can reduce vitamin C levels, but lightly steaming or roasting broccoli can still preserve much of its nutritional value.<\/p>\n How To Eat: Broccoli also provides other antioxidants and fiber, making it a nutrient-dense addition to meals. It works well in stir-fries, roasted vegetable dishes, and salads.<\/p>\n 4. Kale Credit: HUIZENG HU \/ Getty Images<\/p>\n Vitamin C: 93 mg in 100 grams raw, 23.4 mg per cup raw<\/p>\n Kale<\/a> offers more vitamin C per by weight than Brussels sprouts, especially when eaten raw, although it provides less per 1-cup serving. It also provides vitamin K and plant compounds that support heart and bone health.<\/p>\n How To Eat: Kale can be added to salads, blended into smoothies, or lightly saut\u00e9ed as a side dish. Mixing raw and cooked kale into your diet can help you get the most nutritional benefit.<\/p>\n How Does Vitamin C Support Your Health?<\/p>\n Vitamin C is an essential nutrient that supports immune function, helps your body make collagen for skin and joints, and acts as an antioxidant<\/a> to protect cells from damage.<\/p>\n Because it\u2019s a water-soluble vitamin and not stored in large amounts in the body, it\u2019s important to consume it regularly through food.<\/p>\n People who smoke, have problems with absorption of nutrients, or eat food with limited variety are at greater risk for vitamin C deficiency.<\/p>\n While Brussels sprouts are a nutritious option, eating a variety of fruits and vegetables helps ensure you\u2019re meeting vitamin C needs while also benefiting from a wider range of nutrients.<\/p>\n Other foods that are good sources of vitamin C<\/a> include:<\/p>\n Grapefruit and grapefruit juice<\/p>\n Tomatoes and tomato juice<\/p>\n Adding foods like peppers, kiwi, berries, and leafy greens to your meals can help you boost vitamin C intake<\/a>, add variety to your diet, and make healthy eating more enjoyable over time.<\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n