Although most people think of fruits as being the best source of vitamin C, a few vegetables can give them a run for their money. Peppers, in particular, have high vitamin C counts, as do cruciferous vegetables and some types of potatoes. However, according to the United States Department of Agriculture, frozen concentrate of unsweetened, undiluted orange juice has the highest vitamin C count of all.
Vitamin C
Vitamin C is a water-soluble vitamin that dissolves in water and exits the body through the excretion of urine. Because of its inability to be stored, you need a continuous supply of vitamin C through food or supplements in your diet. Vitamin C is an antioxidant that helps fight free radicals in the body. Free radicals play a role in cancer, heart disease and arthritis. This vitamin is needed for the growth and repair of bodily tissues, such as cartilage, bones and teeth. It helps in the healing of wounds and formation of scar tissue. According to the Mayo Clinic website, vitamin C supplements, taken with other antioxidants and zinc, may slow the progression of age-related macular degeneration. The research is mixed on whether it helps prevent or lessen cold symptoms.
Peppers
Whether you prefer them sweet or hot, peppers are a good source of vitamin C. According to the USDA, one cup of sweet red peppers that are boiled and drained without salt supply the highest amount of vitamin C at 232.6 micrograms. One raw, sweet green pepper supplies 119.8 micrograms. One hot, green chili pepper, served raw, has 109.1 micrograms of vitamin C, while one raw, red hot chili pepper has 64.7.
Green Vegetables
A cup of broccoli, cooked by boiling and drained without salt offers 101.2 micrograms of vitamin C, according to USDA. Not far behind are Brussels sprouts, prepared the same way, at 96.7 micrograms. Kohlrabi, a type of cabbage, cooked by boiling and drained with no salt added supplies 89.1 micrograms, while peas with edible pods, boiled and drained without salt supply 76.6.
Other Vegetables
Possibly a surprising source of vitamin C is sweet potatoes. A cup of canned sweet potatoes that have been vacuum packed supply 67.3 micrograms of vitamin C. Rivaling that amount is a cup of vegetable juice cocktail at 67.0 micrograms. Vitamin C is generally regarded as safe in the amounts obtained from foods, according to the Mayo Clinic website. The recommended daily allowance of vitamin C is 75 milligrams per day for adult women and 90 milligrams daily for adult men, according to Linus Pauling Institute.
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