5 Tasty Vegetables That Offer Tons of Vitamin C

by Marnie Bii | June 9th, 2015 | Healthy Eating, Superfoods

heirloom tomatoes (400x400)If you are watching your carb intake, you may have cut most fruit varieties out of your diet completely. Despite a lack of apples, bananas, oranges and other fruits, you can still consume a healthy amount of vitamins and minerals through diet alone. To keep your nutrient levels stable, without going back to carb-laden fruit, simply up your veggie intake. Each day, make sure to eat at least two to three servings of veggies loaded with vitamins and minerals, especially vitamin C. The vitamin C will help you absorb all of the other nutrients in your food to maintain perfect health. Here are five veggies to include in your regular rotation.


Okra is a highly versatile vegetable that can be eaten raw, fried, roasted or pickled. Both the pods and leaves offer tons of nutrients, including thiamine, vitamin K, calcium and magnesium. Most importantly, one serving of okra provides more than 25% of your daily vitamin C needs. Thanks to ample fiber, each serving only adds up to about 3.5 net carbs.


You can add broccoli to salads, coleslaw, stir fry or eat raw with a bit of dip. All varieties of broccoli provide more than 100% of your required vitamin C for the day with just one 100 gram serving. Broccoli also provides nearly 100% of your daily vitamin K allotment. Other vitamins in this delicious veggie include riboflavin, vitamin B6, vitamin B9, manganese and potassium.


Replace all of your iceberg lettuce with vitamin-packed spinach to soak up the nutrients with every bite. One 100 gram serving offers more than 30% of your daily vitamin C needs for just 23 calories. Vitamin K sits at more than 450% per serving, keeping your vascular system in great shape. Your body will also absorb a healthy amount of vitamin B6, vitamin B9, Vitamin E, calcium, iron, manganese and potassium.


Radishes come in a wide variety of sizes and colors, all of which offer a slightly different taste profile. You can eat them raw or cook them for a while to cut the bitterness a little bit. With every 100 grams of radishes you eat, your body receives potassium, zinc, iron and vitamin C. The entire serving will only cost you about two net carbs.


If you thought radishes were diverse, you might be shocked to learn there’s more than 7000 tomato varieties available today, despite a lack of selection at the grocery store. Pick up some heirlooms or green tomatoes from your local farmers’ market to try out different types. Tomatoes provide vitamins A, C, E, K, B6 and B3 in ample amounts. Just 100 grams of tomatoes costs about three grams of carbohydrates, which is a beneficial trade off.

Experiment with all of the different vegetables available at the farmers’ market and grocery store to find and enjoy new favorites. Be sure to try the veggies raw and cooked several different ways before ruling any out. After all, the way you prepare the vegetables will slightly alter the taste profile.

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