Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, and cauliflower.
- Green and red peppers.
- Spinach, cabbage, turnip greens, and other leafy greens.
- Sweet and white potatoes.
- Tomatoes and tomato juice.
- Winter squash.
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Not to mention, does broccoli have more vitamin C than oranges?
Many people turn to oranges as their go-to food for vitamin C. However, there is actually much more vitamin C in broccoli than in oranges: while broccoli contains 89 milligrams of vitamin C, oranges only contain 53 milligrams per 100 grams (1).
Together with, does cooking broccoli destroy vitamin C? Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they're cooked in water. In fact, boiling reduces vitamin C content more than any other cooking method. Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled ( 4 , 5).
More than that, what vitamins are high in broccoli?
Broccoli is also rich in vitamins and minerals like:
How can I get vitamin C naturally?
Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.
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In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber. "All cruciferous vegetables can make you gassy," Jarzabkowski said. "But the health benefits outweigh the discomfort."
Both strawberries and broccoli are high in Vitamin C. Broccoli has 52% more Vitamin C than strawberry - strawberry has 58.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin. Vitamin C. Like most fruit, bananas are a good source of vitamin C.
(HealthDay News) -- Cooking vegetables properly can help maintain peak nutrition. On the other hand, overcooking them may cause valuable vitamins and nutrients to go down the drain, experts say.
It turns out, the nutritional damage from boiling goes deeper than just water-soluble vitamins: It hinders the body's ability to absorb a class of compounds called glucosinolates, which a growing body of scientific research suggests could play a role in reducing the risk of lung and colorectal cancer.
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles. Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar.
It's important to discuss your individual nutritional needs with your doctor. The maximum recommended amount, or upper limit, is 2,000mg per day for all adults. Taking more than the upper limit for vitamin C isn't life-threatening, but you may experience side effects like: abdominal pain.
Good sources of vitamin C
Red bell peppers. Just half a cup of raw red bell pepper will meet your vitamin C minimum for the day. ... Citrus fruits. Citrus fruits like oranges might be the most obvious source of vitamin C, with a single medium-sized orange containing about 70 milligrams of the vitamin. ... Kiwifruit. ... Cruciferous vegetables. ... Potatoes.
- citrus fruit, such as oranges and orange juice.
- brussels sprouts.
Vitamin C deficiency is rare in the United States and Canada. People who get little or no vitamin C (below about 10 mg per day) for many weeks can get scurvy. Scurvy causes fatigue, inflammation of the gums, small red or purple spots on the skin, joint pain, poor wound healing, and corkscrew hairs.
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says.
Green and red bell peppers contain more vitamin C than an orange.