10 Types of Vegetables That Contain Vitamin C

Can consume vegetables containing vitamin C to meet this nutrient's daily intake. The human body cannot produce vitamin C, so you have to get it through food intake.

Vegetable vegetables containing vitamin C can maintain and increase immunity, keep healthy bones and teeth, and help wound healing.

Not only that, but vitamin C also acts as an antioxidant that can prevent cell damage, help the absorption of iron, and support the function of various body organs, such as the heart and brain.

The need for vitamin C in each person is different, depending on their age and gender. The recommended daily vitamin C intake for adult men is as much as 90 milligrams (mg) per day, while for adult women, it is 75 mg per day.

For the daily needs of vitamin C to be met, you are recommended to consume vegetables containing vitamin C, among them:

1. Pepper

Among the three colours of peppers, the highest vitamin C content is in yellow peppers. Inside one yellow pepper fruit, there is about 342 mg of vitamin C. Meanwhile, a cup of red peppers contained about 190 mg of vitamin C, and a cup of green peppers contained only about 120 mg of vitamin C.

In addition to vitamin C, peppers are a source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus and magnesium.

2. Chilli

One green chili contains about 109 mg of vitamin C. In contrast, one red chili includes 65 mg of vitamin C. By consuming chili and its preparations, such as chili sauce, you have sufficient daily vitamin C intake.

3. Broccoli

One bowl of raw broccoli contained about 132 mg of vitamin C. However, after cooking, the vitamin C content in broccoli shrank to 50 mg. Nevertheless, brochures remain a vegetable that contains high vitamin C.

In addition to vitamin C, broccoli also contains vitamin K, fiber, folate, potassium, and iron, as well as low in calories.

4. Cauliflower

One cauliflower weevil provides 127 mg of vitamin C. However, if consumed in excess, cauliflower can cause a lot of gas in the gastrointestinal tract. As a result, you will experience flatulence and frequent bowel movements.

5. Kale

Inside 100 grams of raw kale, 93 mg of vitamin C is contained; however, after cooking, the level of vitamin C in the kale drops to about 20 mg. The content of antioxidants and minerals in kale is also reduced if the vegetable is cooked.

To avoid losing a lot of nutrients in the kale, it is recommended to process this green vegetable by steaming it for a while.

6. Water Spinach

The vitamin C content in kale is not as much as in the previous two vegetables. In 100 grams of kale, there is only about 35 mg of vitamin C.

7. Spinach

Another green leafy vegetable that contains vitamin C is spinach. There is about 24 mg of vitamin C in 85 grams of spinach. In addition to vitamin C, spinach contains many other essential nutrients, such as vitamins A and K, potassium, and iron.

8. Tomato

One medium-sized unripe tomato contains 20 mg of vitamin C. Vitamin C levels will drop when the tomatoes are cooked. However, on the other hand, the lycopene content in tomatoes increases after these vegetables are cooked.

9. Potato

Known as a source of carbohydrates, potatoes turned out to be included in vegetables containing vitamin C. One medium-sized potato fruit contained 20 mg of vitamin C.

So that the number of calories in the body does not jump after consuming potatoes, it is recommended that you process potatoes by steaming or baking, not frying.

10. Parsley

Although its primary function is as a decoration or complement to dishes, parsley leaves are one of the vegetables that contain vitamin C. Inside 8 grams, or two tablespoons of fresh parsley leaves contain about 10 mg of vitamin C.

That's a row of vegetables that contain vitamin C. You are recommended to meet your daily vitamin C intake to avoid the impact of vitamin C deficiency, such as the body getting sick quickly and easily bruised, wounds difficult to heal, anemia, and Korbut.

If you find it challenging to meet your daily vitamin C needs through food, you can take vitamin C supplements.

The dose of vitamin C in supplements is usually relatively high, 500 mg–2,000 mg in one drink. The maximum limit of vitamin C consumption for adults every day should not exceed 2,000 mg. Meanwhile, for people with liver or kidney disorders, gout, or a history of kidney stones, the dose should not exceed 1,000 mg daily.