What are the coolest vegetables

Vegetables with vitamin C: the 6 best varieties

Lemons are considered to be vitamin C bombs. At 53 milligrams per 100 grams, their vitamin C content is not to be sniffed at either. Other citrus fruits such as oranges can also score with 50 milligrams per 100 grams. So it's no wonder that citrus fruits. are considered a secret weapon against colds, infections and viruses of all kinds. But there are some vegetables that can easily hold a candle to sour fruit and even provide almost three times the amount. We'll tell you here what these are and how you can easily meet your vitamin C requirements.

What does the body need vitamin C for?

Vitamin C is involved in several places in your organism. The best known is probably its function in the immune defense. This is how you strengthen your immune system against Covid-19. The essential (vital) vitamin is involved in the defense against pathogens and helps to form antibodies. As an antioxidant, it also protects your cells from harmful free radicals. Too many free radicals trigger so-called "oxidative stress", which can cause disorders in the immune system but also cardiovascular diseases and many other diseases.

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In addition to strengthening the immune system, your body also needs vitamin C for the building of skin, bones, teeth and collagen fibers of the connective tissue. It also plays its part in wound healing. It also improves the absorption of various micronutrients, such as iron, and helps detoxify. So you see, without vitamin C your body would be in a fix.

How Much Vitamin C Should I Consume Daily?

Your body cannot produce this important vitamin on its own. Therefore it has to be taken in through the diet. To be more precise, 110 milligrams a day for men - according to the German Nutrition Society. Since vitamin C can be found in abundance in fruits and vegetables, you can easily meet these needs with the right diet. Our 10 vitamin bombs can help.

Which vegetables contain a lot of vitamin C?

It is now clear that your body needs vitamin C. The good news: Fruit and vegetables in particular provide particularly large amounts of the essential vitamin. So it is absolutely no problem to meet your daily needs in a natural way. Especially when you know what foods to eat. The real vitamin C bombs lie dormant on the vegetable shelf.

1st place: paprika

Paprika provides an average of 135 milligrams of vitamin C per 100 grams and thus beats healthy citrus fruits many times over. Depending on the color, the content varies per 100 grams:

  • Red peppers: 210 milligrams
  • Green peppers: 209 milligrams
  • Yellow pepper: 195 milligrams

It also contains a number of other substances that support the antioxidant effect of vitamin C and thus reduce inflammatory processes in the body. Paprika pieces taste good with hummus or quark. The slight sweetness makes peppers the perfect companion in stews or fried with meat and fish. Due to its shape, it is also suitable for filling with minced meat, couscous and feta or low carb with eggs and cottage cheese.

Do you want to lose weight with the low-carb diet? Then get the right nutrition plan.

2nd place: broccoli

Broccoli has long been the secret favorite vegetable among athletes. This is mainly due to the many good nutrients, such as potassium, from which strength athletes in particular benefit. A look at the vitamin C content quickly reveals that this is where the real potential lies: 115 milligrams per 100 grams. In order to benefit from the nutrients it contains, broccoli should be cooked gently and not overcooked. Broccoli is also a crunchy companion with salmon and pasta. Pre-cooked, leftover broccoli simply goes into your next omelette.

3rd place: Brussels sprouts

Some love him, others hate him. Brussels sprouts are healthy and provide 112 milligrams of vitamin C per 100 grams. Although the bitter substances they contain have cholesterol-lowering and digestive properties, they are the reason why Brussels sprouts have to endure some compromises in their popularity. And the flatulence is another thing. Nevertheless, it is a valuable source of vitamin C in moderation and is underrated. All that is needed for a quick and easy meal is a piece of beef tenderloin, as in this recipe.

4th place: kale

Under its English name "Kale", kale has developed from a traditional North German favorite to a local superfood. Its vitamin C content is 105 milligrams per 100 grams, making it a good immune booster in winter. Its spicy taste makes it versatile in the kitchen.

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Kale is also tasty and healthy instead of classic and greasy with pee

The North German classic with pee falls into the "substantial" category. Instead, kale is much easier to prepare. With a little Ras el-Hanout it gets an oriental flavor. Raw it can be mixed with the salad or in a smoothie with orange. Of course, you can also simply fry the kale in the pan. A little garlic and tahini add flavor.

5th place: cauliflower

Cauliflower is a real lightweight with 23 calories per 100 grams, and with 73 milligrams per 100 grams it also provides a lot of vitamin C. It is also rich in potassium, calcium, folic acid and many other essential nutrients. Anyone who has only eaten cooked cauliflower has missed a lot. When grated, it is reminiscent - at least visually - of rice or couscous and is therefore the perfect substitute. The low carb rice can be easily fried with various spices or, raw with tomatoes, cucumber, mint, parsley, lemon juice and a little oil, comes pretty close to an oriental tabbouleh.

6th place: Kohlrabi

The vitamin C content of kohlrabi is 64 milligrams per 100 grams. The healthy cabbage gains an additional plus point for the immune defense thanks to the mustard oils it contains, which have an antibacterial and antiviral effect. It is also considered to be the most digestible among the cabbage varieties. So you can snack it raw with a clear conscience. If you want to experiment a little more, you should try this kohlrabi mince lasagna.

By the way, herbs are a real insider tip: Parsley provides 159 milligrams of vitamin C per 100 grams and therefore definitely receives the title "vitamin C boobs". Because nobody eats 100 grams at a time. Unfortunately, a tablespoon only contains 8 milligrams when chopped, 4 milligrams with dill and 2 milligrams with cress.

This means that nothing stands in the way of the vitamin C boost in the cold season. And in between times it can be a (hot) lemon. After all, as is well known, sour is also funny.

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Strong immune system in 4 weeks
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  • 15 exclusive recipes for your immune system
  • great snack and supplement tips
  • 17 pages, print-optimized
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Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
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