Best 20 Vitamin C Rich Vegetables

 Vitamin C Rich Vegetables:

The Power of Vitamin C in Vegetables:

    Vitamin C, also known as ascorbic acid, is a crucial nutrient that plays a significant role in maintaining overall health. It is widely recognized for its immune-boosting properties, but its benefits go far beyond that. This water-soluble vitamin is essential for collagen synthesis, which supports skin, joint, and vascular health. Additionally, it acts as a powerful antioxidant, protecting cells from damage caused by free radicals.

    While fruits like oranges and strawberries are often hailed as rich sources of Vitamin C, many vegetables are equally potent, making them a fantastic addition to a balanced diet. Here is an overview of some vegetables that are high in Vitamin C and tips on how to maximize its intake:

Table of Content:

    In this page, We briefly explain about all the given Vitamin C rich vegetables such as About vegetable, Vitamin C content, Nutritional facts, Health benefits and Pro's & Con's:

• Bell Peppers

• Parsley

• Mustard Greens

• Kale

• Broccoli

• Brussels Sprouts

• Turnip Greens

• Red Cabbage

• Cauliflower

• Watercress

• Other 10 Vitamin C rich vegetables list

Vitamin C :

    To Know more about vitamin C such as What is vitamin C, Sources, Health benefits, Importance, Daily intake level & Upper intake level, Deficiency problems & symptoms and Toxicity: Click here

Vegetables High in Vitamin C:

Bell Peppers:

    Bell peppers, scientifically known as Capsicum annuum, are one of the most popular and versatile members of the pepper family. They are widely appreciated for their sweet taste, crunchy texture, and vibrant colors.

Vitamin C in Bell Peppers:

The exact Vitamin C content in 100 grams of raw bell peppers is as follows:

• Red Bell Peppers: 128 mg

• Green Bell Peppers: 80.4 mg

• Yellow Bell Peppers: 183.5 mg

• Read more about Bell Peppers

Parsley:

    Parsley (Petroselinum crispum) is a widely used aromatic herb native to the Mediterranean region. It belongs to the Apiaceae family, which also includes carrots, celery, and dill. Parsley is celebrated for its fresh flavor, versatility in cooking, and nutritional benefits.

Varieties:

Parsley comes in two main types:

• Curly Parsley (Petroselinum crispum): Recognizable by its bright green, tightly curled leaves & Often used as a garnish.

• Flat-Leaf Parsley (Italian Parsley): Has flat, broader leaves and a stronger flavor than curly parsley & Preferred in cooking for its robust taste.

Vitamin C in Parsley:

The Vitamin C content in parsley (per 100g, fresh):

• Curly Parsley (Petroselinum crispum): 133 mg

• Flat-Leaf Parsley (Italian Parsley): 130 mg

Nutritional facts of Parsley:

    Here is a comprehensive overview of the nutritional facts for 100 grams of fresh parsley (Petroselinum crispum), based on standard USDA data:

• Calories: 36 kcal

• Protein: 2.97 g

• Total Fat: 0.79 g

• Carbohydrates: 6.33 g

• Fiber: 3.3 g

• Sugar: 0.85 g

Vitamins & Minerals:

• Vitamin A: 8424 IU

• Vitamin C: 133 mg

• Vitamin K: 1640 µg

• Folate (B9): 152 µg

• Vitamin E: 0.75 mg

• Calcium: 138 mg

• Iron: 6.2 mg

• Magnesium: 50 mg

• Potassium: 554 mg

• Phosphorus: 58 mg

Health Benefits of Parsley:

• Boosts Immunity: High in Vitamin C and Vitamin A, parsley strengthens the immune system.

• Supports Bone Health: Its exceptional Vitamin K content helps maintain strong bones.

• Promotes Heart Health: Folate and potassium support cardiovascular function.

• Aids Digestion: Dietary fiber promotes gut health, while its diuretic properties may reduce bloating.

• Rich in Antioxidants: Compounds like flavonoids and carotenoids fight oxidative stress.

• Enhances Eye Health: Beta-carotene, lutein, and zeaxanthin protect vision.

Cons of Parsley:

• Kidney Stones: Parsley contains oxalates, which can contribute to the formation of kidney stones in people prone to them.

• Medication Interactions: The high Vitamin K content in parsley can interfere with blood-thinning medications like warfarin, affecting their effectiveness.

• Diuretic Effects: Parsley has mild diuretic properties, meaning it can increase urination and may cause dehydration or electrolyte imbalances if consumed excessively.

• Pregnancy Concerns: High amounts of parsley (especially in medicinal forms) contain compounds that can stimulate uterine contractions, potentially posing risks during pregnancy.

Mustard greens:

    Mustard greens (Brassica juncea) are leafy vegetables belonging to the cabbage family, known for their peppery flavor and nutritional benefits. These greens are commonly used in a variety of dishes, particularly in Southern cuisine, Asian cooking, and Mediterranean diets.

Vitamin C in Mustard Greens:

• Mustard greens are an excellent source of Vitamin C.

• In 100 grams of raw mustard greens, there are approximately 70 mg of Vitamin C.

Nutritional facts of Mustard Greens:

Here are the nutritional facts for 100 grams of raw mustard greens:

• Calories: 27 kcal

• Protein: 2.9 g

• Total Fat: 0.5 g

• Carbohydrates: 4.7 g

• Fiber: 3.2 g

• Sugar: 1.6 g

Vitamins & Minerals:

• Vitamin A: 2116 IU

• Vitamin C: 70 mg

• Vitamin K: 257 µg

• Folate (B9): 105 µg

• Calcium: 115 mg

• Iron: 1.5 mg

• Potassium: 229 mg

• Magnesium: 24 mg

Health Benefits of Mustard Greens:

• Boost Immunity: Rich in Vitamin C, which strengthens the immune system and supports skin health.

• Support Bone Health: High in Vitamin K, crucial for bone mineralization and blood clotting.

• Aid Digestion: Packed with fiber, promoting healthy digestion and regular bowel movements.

• Antioxidant Properties: Contains glucosinolates and other antioxidants that help fight oxidative stress.

• Weight Management: Low in calories and high in fiber, making them filling and helpful for weight control.

• Heart Health: Potassium and fiber contribute to a healthy cardiovascular system.

Cons of Mustard Greens:

• Goitrogens: Mustard greens contain goitrogens, substances that can interfere with thyroid function, particularly in people with existing thyroid issues or iodine deficiencies.

• Oxalates: High in oxalates, which may contribute to kidney stone formation in individuals prone to them.

• Interaction with Blood Thinners: Due to their high Vitamin K content, mustard greens may interfere with blood-thinning medications like warfarin, affecting their effectiveness.

Kale:

   Kale (Brassica oleracea), a member of the cabbage family, is a leafy green vegetable known for its nutritional density. It is closely related to other cruciferous vegetables like cabbage, broccoli, and Brussels sprouts. Kale has been celebrated for its health benefits and versatility in cooking.

Vitamin C in Kale:

    In 100 grams of raw kale, there are approximately 120 mg of Vitamin C.

Nutritional Facts of Kale:

Here are the nutritional facts for 100 grams of raw kale:

• Calories: 49 kcal

• Protein: 4.3 g

• Total Fat: 0.9 g

• Carbohydrates: 8.8 g

• Fiber: 4.1 g

• Sugar: 0.99 g

Vitamins & Minerals:

• Vitamin A: 9990 IU

• Vitamin C: 120 mg

• Vitamin K: 817 µg

• Folate (B9): 141 µg

• Calcium: 150 mg

• Iron: 1.5 mg

• Potassium: 491 mg

• Magnesium: 47 mg

Health Benefits of Kale:

• Rich in Nutrients: Packed with Vitamin A, C, and K, which support immune function, skin health, and bone strength.

• Antioxidant-Rich: Contains flavonoids and carotenoids, which help combat oxidative stress and reduce inflammation.

• Aids Digestion: High in fiber, which promotes healthy digestion and supports regular bowel movements.

• Promotes Heart Health: Potassium and fiber in kale help maintain healthy blood pressure and cholesterol levels.

• Supports Detoxification: The compounds in kale help the body detoxify naturally and protect cells from damage.

Cons of Kale:

• Goitrogens: Kale contains goitrogens, compounds that can interfere with thyroid function, particularly in people with existing thyroid conditions or iodine deficiencies.

• Oxalates: Kale has oxalates, which can contribute to kidney stones in individuals prone to them.

• Vitamin K Interactions: Kale’s high Vitamin K content can interfere with blood-thinning medications (e.g., warfarin), affecting their effectiveness.

Broccoli:

    Broccoli (Brassica oleracea), a member of the cabbage family, is a widely consumed cruciferous vegetable known for its high nutritional value and numerous health benefits. It is recognized for its dense, green florets atop a thick, edible stalk. Broccoli can be enjoyed both raw and cooked, and it is a staple in many diets around the world.

Vitamin C in Broccoli:

    In 100 grams of raw broccoli, there are approximately 89.2 mg of Vitamin C.

Nutritional Facts of Broccoli:

Here are the nutritional facts for 100 grams of raw broccoli:

• Calories: 34 kcal

• Protein: 2.8 g

• Total Fat: 0.4 g

• Carbohydrates: 6.6 g

• Fiber: 2.6 g

• Sugar: 1.7 g

Vitamins & Minerals:

• Vitamin A: 623 IU

• Vitamin C: 89.2 mg

• Vitamin K: 101.6 µg

• Folate (B9): 63 µg

• Calcium: 47 mg

• Iron: 0.7 mg

• Potassium: 316 mg

• Magnesium: 21 mg

Health Benefits of Broccoli: 

• Immune Support: Rich in Vitamin C, broccoli boosts the immune system and supports skin health.

• Antioxidant-Rich: Contains sulforaphane, which has anti-inflammatory properties and may help prevent cancer.

• Bone Health: High in Vitamin K and calcium, both vital for maintaining strong bones.

• Digestive Health: Fiber in broccoli aids digestion and helps prevent constipation.

• Heart Health: Potassium and fiber work together to lower blood pressure and cholesterol, supporting a healthy heart.

Cons of Broccoli:

• Goitrogens: Broccoli contains goitrogens, compounds that can interfere with thyroid function, especially in people with iodine deficiencies or existing thyroid conditions.

• Vitamin K Interaction: Broccoli is rich in Vitamin K, which can interfere with blood-thinning medications like warfarin, affecting their efficacy.

• Oxalates: It contains oxalates, which can contribute to kidney stones in individuals who are prone to them.

Brussels Sprouts:

    Brussels sprouts (Brassica oleracea var. gemmifera) are small, green vegetables resembling miniature cabbages. They are part of the cruciferous vegetable family, which includes broccoli, kale, and cabbage. Known for their high nutrient content, Brussels sprouts are a versatile and healthful addition to meals.

Vitamin C in Brussels Sprouts:

    In 100 grams of raw Brussels sprouts, there are approximately 85 mg of Vitamin C.

Nutritional Facts of Brussels Sprouts:

Here are the nutritional facts for 100 grams of raw Brussels sprouts:

• Calories: 43 kcal

• Protein: 3.4 g

• Total Fat: 0.3 g

• Carbohydrates: 8.9 g

• Fiber: 3.8 g

• Sugar: 2.2 g

Vitamins & Minerals:

• Vitamin A: 754 IU

• Vitamin C: 85 mg

• Vitamin K: 177 µg

• Folate (B9): 61 µg

• Calcium: 42 mg

• Iron: 1.4 mg

• Potassium: 389 mg

• Magnesium: 23 mg

Health Benefits of Brussels Sprouts:

• Boosts Immunity: High in Vitamin C, they enhance immune defense and promote healthy skin.

• Supports Bone Health: Rich in Vitamin K and calcium, vital for strong bones and proper blood clotting.

• Aids Digestion: The fiber content promotes healthy digestion and prevents constipation.

• Heart Health: Potassium helps regulate blood pressure, while fiber reduces cholesterol levels.

• Antioxidant Protection: Packed with compounds like kaempferol and glucosinolates, which reduce inflammation and may lower cancer risk.

Cons of Brussels Sprouts:

• Goitrogenic Effects: They contain goitrogens, which can interfere with thyroid hormone production in individuals with iodine deficiency or thyroid issues.

• Vitamin K Interference: Their high Vitamin K content can affect the efficacy of blood-thinning medications (e.g., warfarin), requiring careful monitoring for those on such treatments.

Turnip Greens:

    Turnip greens are the leafy tops of the turnip plant (Brassica rapa), a root vegetable that belongs to the cruciferous family, which also includes broccoli, kale, and Brussels sprouts. These nutrient-rich greens are edible and widely used in cooking, known for their slightly bitter and peppery flavor.

Vitamin C in Turnip greens: 

    In 100 grams of raw turnip greens, there are approximately 60 mg of Vitamin C.

Nutritional Facts of Turnip greens:

Here are the nutritional facts for 100 grams of raw turnip greens:

• Calories: 32 kcal

• Protein: 1.5 g

• Total Fat: 0.3 g

• Carbohydrates: 7.1 g

• Fiber: 3.2 g

• Sugar: 0.8 g

Vitamins & Minerals:

• Vitamin A: 381 µg

• Vitamin C: 60 mg

• Vitamin K: 251 µg

• Folate (B9): 194 µg

• Calcium: 190 mg

• Iron: 1.1 mg

• Potassium: 292 mg

• Magnesium: 31 mg

Health Benefits of Turnip Greens:

• Boosts Immunity: High in Vitamin C, they strengthen the immune system and promote skin health.

• Supports Bone Health: Rich in Vitamin K and calcium, essential for strong bones and proper blood clotting.

• Aids Digestion: The fiber content promotes healthy digestion and prevents constipation.

• Heart Health: Contains potassium to regulate blood pressure and antioxidants to reduce inflammation.

• Eye Health: Packed with beta-carotene, lutein, and zeaxanthin, which protect against vision loss and age-related eye issues.

Cons of Turnip Greens:

• Thyroid Interference: Like other cruciferous vegetables, they contain goitrogens, which can interfere with thyroid hormone production, particularly in individuals with iodine deficiencies.

• Vitamin K Interaction: Their high Vitamin K content can impact the effectiveness of blood-thinning medications (e.g., warfarin), requiring careful monitoring.

• Pesticide Residue: Non-organic turnip greens may retain pesticide residues, so washing thoroughly or opting for organic is recommended.

Red Cabbage:

    Red cabbage (Brassica oleracea var. capitata f. rubra) is a variety of cabbage with vibrant purple or reddish leaves, depending on the soil's pH. It belongs to the cruciferous vegetable family, which includes broccoli, kale, and Brussels sprouts. Red cabbage is prized for its striking color, crisp texture, and rich nutritional profile.

Vitamin C in Red Cabbage:

    In 100 grams of raw red cabbage, there are approximately 57 mg of Vitamin C.

Nutritional Facts of Red Cabbage:

Here are the nutritional facts for 100 grams of raw red cabbage:

• Calories: 31 kcal

• Protein: 1.4 g

• Total Fat: 0.2 g

• Carbohydrates: 7.4 g

• Fiber: 2.1 g

• Sugar: 3.8 g

Vitamins & Minerals:

• Vitamin C: 57 mg

• Vitamin K: 101.6 µg

• Vitamin A: 993 IU

• Folate (B9): 18.8 µg

• Calcium: 45 mg

• Iron: 0.8 mg

• Potassium: 243 mg

• Magnesium: 16 mg

Health Benefits of Red Cabbage:

• Boosts Immunity: High levels of Vitamin C strengthen the immune system, support collagen production, and promote wound healing.

• Rich in Antioxidants: Contains anthocyanins and other antioxidants that combat oxidative stress, reduce inflammation, and may lower the risk of chronic diseases, including cancer.

• Supports Heart Health: Potassium helps regulate blood pressure, while anthocyanins and fiber improve cardiovascular health by reducing bad cholesterol.

• Improves Digestive Health: The fiber content aids digestion, promotes gut health, and prevents constipation.

• Enhances Bone Strength: Packed with Vitamin K and calcium, which are vital for maintaining strong bones and preventing fractures.

• Aids Vision and Skin Health: Contains beta-carotene and other nutrients that protect the eyes from age-related degeneration and maintain healthy skin.

• Weight Management: Low in calories and high in nutrients, making it ideal for weight-conscious diets.

Cons of Red Cabbage:

• Goitrogenic Effects: Red cabbage contains goitrogens, which can interfere with thyroid hormone production in people with iodine deficiency or preexisting thyroid conditions.

• Vitamin K Interference: Its high Vitamin K levels can affect the efficacy of blood-thinning medications (e.g., warfarin), requiring careful monitoring for individuals on such treatments.

• Pesticide Residue: Conventionally grown red cabbage may retain pesticide residues, making thorough washing or opting for organic produce advisable.

Cauliflower:

    Cauliflower (Brassica oleracea var. botrytis) is a cruciferous vegetable belonging to the same family as broccoli, cabbage, and kale. It is known for its edible white head, called the curd, which is composed of tightly packed florets. Cauliflower is versatile, nutritious, and widely used in cuisines around the world.

Vitamin C in Cauliflower:

    In 100 grams of raw cauliflower, there are approximately 48.2 mg of Vitamin C.

Nutritional Facts of Cauliflower:

Here are the nutritional facts for 100 grams of raw cauliflower:

• Calories: 25 kcal

• Protein: 1.9 g

• Total Fat: 0.3 g

• Carbohydrates: 4.97 g

• Fiber: 2.0 g

• Sugar: 1.91 g

Vitamins & Minerals:

• Vitamin C: 48.2 mg

• Vitamin K: 15.5 µg

• Folate (B9): 57 µg

• Vitamin B6: 0.18 mg

• Calcium: 22 mg

• Iron: 0.4 mg

• Potassium: 299 mg

• Magnesium: 15 mg

Health Benefits of Cauliflower:

• Rich in Antioxidants: Packed with Vitamin C and other antioxidants, cauliflower helps protect cells from oxidative stress, reducing the risk of chronic diseases like heart disease and cancer.

• Supports Digestion: High in fiber, cauliflower promotes healthy digestion, helps maintain regular bowel movements, and supports gut health.

• Promotes Heart Health: Cauliflower contains compounds like sulforaphane that have anti-inflammatory effects, potentially reducing the risk of cardiovascular diseases. It also helps lower bad cholesterol and improve blood pressure.

• Bone Health: Contains Vitamin K and calcium, both essential for bone health and strength.

• Anti-Inflammatory: The phytonutrients in cauliflower, such as indoles and glucosinolates, possess anti-inflammatory properties, which may support the body's immune response and reduce inflammation.

• Detoxification: Cauliflower helps the body detoxify by promoting liver function and boosting the body's natural defense against toxins.

Cons of Cauliflower:

• Thyroid Interference: Like other cruciferous vegetables, cauliflower contains goitrogens, compounds that may interfere with thyroid function, especially in individuals with iodine deficiency or those with preexisting thyroid conditions.

• Kidney Stones: Cauliflower contains oxalates, compounds that, in excess, can contribute to the formation of kidney stones in people who are prone to them.

• Interaction with Blood Thinners: Cauliflower is high in Vitamin K, which can interfere with the action of blood-thinning medications (e.g., warfarin). People on such medications should monitor their intake of cauliflower and other Vitamin K-rich foods.

Watercress:

    Watercress (Nasturtium officinale) is a leafy green aquatic plant that grows in fresh water or moist environments. It is a member of the mustard family (Brassicaceae) and is known for its peppery, tangy flavor, often used in salads, soups, and sandwiches.

Vitamin C in Watercress:

    In 100 grams of raw watercress, there are approximately 43 mg of Vitamin C.

Nutritional Facts of Watercress:

Here are its nutritional facts per 100 grams (about 3.5 ounces) of raw watercress:

• Calories: 11 kcal

• Protein: 2.3 g

• Carbohydrates: 1.3 g

• Sugars: 0.2 g

• Fiber: 0.5 g

• Fat: 0.1 g

Vitamins & Minerals:

• Vitamin A: 3191 IU

• Vitamin C: 43 mg

• Vitamin K: 250 mcg

• Folate (B9): 9 mcg

• Vitamin E: 1.0 mg

• Calcium: 120 mg

• Potassium: 330 mg

• Magnesium: 21 mg

• Phosphorus: 60 mg

• Iron: 0.2 mg

• Zinc: 0.1 mg

Health Benefits of Watercress:

• Rich in Antioxidants: Watercress is packed with antioxidants like beta-carotene, lutein, and quercetin, which help combat oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease.

• Boosts Bone Health: High vitamin K content strengthens bones and improves calcium absorption.

• Supports Immunity: Vitamin C enhances immune function and protects against infections.

• Improves Heart Health: Potassium regulates blood pressure, and antioxidants prevent arterial damage.

• Cancer-Fighting Properties: Watercress contains glucosinolates and isothiocyanates, which may inhibit cancer cell growth and enhance detoxification of carcinogens, particularly effective against lung and colorectal cancers.

• Promotes Vision: Beta-carotene and lutein support eye health and reduce macular degeneration risk.

• Skin Health: Vitamin C and other antioxidants in watercress boost collagen production, reduce inflammation, and help maintain healthy, youthful skin.

• Supports Digestion and Detoxification: Watercress contains natural enzymes and dietary fiber that aid in digestion, while its diuretic properties support liver function and toxin elimination.

Cons of Watercress:

• Kidney Stone Risk: Watercress contains oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones should limit their intake.

• Interference with Medications: The high vitamin K content in watercress can interfere with anticoagulant medications like warfarin, potentially reducing their effectiveness. Its natural diuretic properties may amplify the effects of diuretic medications, leading to dehydration or electrolyte imbalances.

Other 10 Vitamin C Vegetables List:

Green Cabbage:

• Green cabbage (Brassica oleracea var. capitata) is a leafy vegetable belonging to the Brassica family, which also includes broccoli, cauliflower, and kale. It has a dense, round head made of overlapping pale green leaves. Known for its mild, slightly peppery flavor, green cabbage is a versatile ingredient used in salads, stir-fries, soups, and fermented foods like sauerkraut.

• Vitamin C Content: Approximately 36.6 mg per 100 grams (raw).

Green Peas:

• Green peas (Pisum sativum) are small, spherical seeds that grow inside pods and belong to the legume family. They are widely cultivated and consumed worldwide as a fresh, frozen, or canned vegetable. Green peas are sweet, starchy, and versatile, making them a popular addition to soups, stews, salads, and side dishes. They are not only delicious but also packed with essential nutrients, including vitamins, minerals, and plant-based protein.

• Vitamin C Content: Approximately 40 mg per 100 grams (raw).

Collard Greens:

• Collard greens (Brassica oleracea), a member of the Brassica family, are leafy green vegetables known for their large, dark-green leaves with a slightly bitter, earthy flavor. Closely related to kale, broccoli, and cabbage, collard greens are a staple in Southern U.S. cuisine and are commonly used in stews, sautés, and as wraps. They are rich in essential nutrients and a popular choice for healthy, plant-based diets.

• Vitamin C Content: Approximately 35.3 mg per 100 grams (raw).

Spinach:

• Spinach (Spinacia oleracea) is a leafy green vegetable native to central and western Asia. Known for its tender leaves and mild flavor, it is a versatile ingredient used in salads, smoothies, soups, sautés, and more. Spinach is celebrated for its rich nutrient profile, which includes vitamins, minerals, and antioxidants, making it a staple in healthy diets worldwide.

• Vitamin C Content: Approximately 28.1 mg per 100 grams (raw).

Swiss Chard:

• Swiss chard (Beta vulgaris subsp. cicla) is a leafy green vegetable related to beets. It is known for its vibrant, colorful stems (ranging from white to yellow and red) and large, dark green leaves. With a slightly bitter and earthy flavor, Swiss chard is a popular ingredient in Mediterranean cuisine and is used in sautés, soups, and salads. It is highly nutritious, rich in vitamins, minerals, and antioxidants.

• Vitamin C Content: Approximately 30 mg per 100 grams (raw).

Bok Choy:

• Bok choy (Brassica rapa subsp. chinensis), also known as Chinese cabbage, is a leafy green vegetable popular in Asian cuisine. It has dark green, tender leaves and crisp, pale stalks, with a mild, slightly sweet flavor. Bok choy is commonly used in stir-fries, soups, and salads. It is low in calories but rich in essential nutrients, making it a healthy addition to meals.

• Vitamin C Content: Approximately 45 mg per 100 grams (raw).

Zucchini:

• Zucchini (Cucurbita pepo), also known as courgette, is a type of summer squash that is typically harvested when immature, while the rind is still tender and edible. It has a mild, slightly sweet flavor and can be eaten raw or cooked. Zucchini is a versatile vegetable used in a variety of dishes, including sautés, soups, salads, baked goods, and spiralized as a low-carb alternative to pasta. It is low in calories and rich in water and nutrients, making it a healthy addition to any diet.

• Vitamin C Content: Approximately 17.9 mg per 100 grams (raw).

Tomatoes:

• Tomatoes (Solanum lycopersicum) are juicy, flavorful fruits that are commonly used as vegetables in cooking. They come in various shapes, sizes, and colors, ranging from red and yellow to green and purple. Known for their sweet-tart flavor, tomatoes are highly versatile and are used in salads, sauces, soups, and beverages. They are nutrient-rich, low in calories, and packed with vitamins, minerals, and antioxidants, including lycopene, which is linked to several health benefits.

• Vitamin C Content (raw): Approximately 13.7 mg per 100 grams.

Leeks:

• Leeks (Allium ampeloprasum) are a vegetable belonging to the onion family. They have a long, cylindrical structure with a white base and tightly layered green leaves. Known for their mild, sweet, and onion-like flavor, leeks are used in soups, stews, sautés, and as a base for stocks. They are rich in essential nutrients and have a history of culinary and medicinal use.

• Vitamin C Content (raw): Approximately 12 mg per 100 grams.

Carrots:

• Carrots (Daucus carota) are root vegetables known for their sweet, crunchy texture and vibrant orange color, although they also come in shades of purple, yellow, red, and white. They are highly versatile and can be eaten raw, cooked, or juiced. Carrots are celebrated for their high beta-carotene content, which the body converts into vitamin A, as well as their other essential nutrients and antioxidants.

• Vitamin C Content (raw): Approximately 5.9 mg per 100 grams.