News

Jun 11, 2025

The #1 Underrated Vegetable with More Vitamin C Than an Orange

Citrus fruits aren’t the only way to get this nutrient in! Getty Images. EatingWell design. Vitamin C is many people’s go-to for supporting a healthy immune system. Also called ascorbic acid, vitamin

Citrus fruits aren’t the only way to get this nutrient in!

Getty Images. EatingWell design.

Vitamin C is many people’s go-to for supporting a healthy immune system. Also called ascorbic acid, vitamin C is an essential nutrient that’s found in a variety of foods. While citrus fruits, like oranges and grapefruits, might come to mind first, there are other sources that are worthy of the spotlight—including broccoli.

Just a 1/2 cup of those “little trees,” as my kids endearingly call them, packs an impressive 51 mg of vitamin C, or 57% of the percent Daily Value (DV). This is actually 14% more than ½ of a grapefruit, points out Joan Salge Blake, Ed.D., RDN, LDN. Here, dietitians explain the benefits of vitamin C and share strategies for incorporating more broccoli in your diet.

Collagen is more than just a popular supplement—it’s the main structural protein in the body. “Collagen is actually the largest protein in the body, so it is needed to keep your connective tissues healthy”, shares Salge Blake. While you can consume collagen through supplements, your body makes collagen on its own and requires vitamin C to do so. This is one of the reasons why vitamin C is often linked to hair, skin and nail health. “A deficiency of this vitamin can often be identified in your skin and in the unhealthy gums in your mouth,” says Salge Blake.

Vitamin C is best-known for its role in supporting a healthy immune system., “Vitamin C helps our immune system fight off illness through its action as a potent antioxidant. This helps protect cells from damage,” explains Drew Hemler, M.Sc., RD, CDN, FAND. In addition to its antioxidant effects, vitamin C is required for various functions within immune cells, and its role in skin health provides an important barrier against harmful pathogens., Still, it’s important to note that research is ongoing to understand the benefits of vitamin C intake—especially above the recommended DV—and protection against infection and other diseases.

As we age, our eye health can decline thanks in part to oxidative stress. Vitamins A, C and E have all been linked with helping to prevent or delay the onset of cataracts and age-related macular degeneration, thanks to their antioxidant and anti-inflammatory properties., Before you reach for a bottle of vitamin C, it’s worth noting that one review suggests that, when paired with an overall healthy diet, consuming vitamin C rich foods may be more beneficial than supplements for slowing the progression of age related cataracts.

With the majority of the immune system housed in the gut, it may not come as a surprise that there’s ongoing research on the impact of vitamin C on gut health. Small studies suggest that vitamin C may help promote the growth of beneficial gut bacteria and strengthen the gut lining by increasing the production of short-chain fatty acids., Still, while promising, larger studies are needed to better understand the impact of vitamin C on gut health.

There’s more to this tree-shaped green veggie than just vitamin C. “Broccoli doesn’t just come with vitamin C, it also provides a slew of nutrients that help your body absorb and use it more effectively. You’re not just getting a dose of vitamin C, you’re getting a whole system of support,” says Hemler. Here are some of these benefits:

Broccoli is a versatile and (generally) inexpensive vegetable that can be found in almost every grocery store—either in the produce section and/or the frozen food aisle. Here are some easy ways to prepare it:

Broccoli is one of the best veggies for boosting your vitamin C intake. Vitamin C is an essential nutrient with numerous functions, including supporting a strong immune system. Besides providing more than 50% of your daily vitamin C needs, broccoli is packed with other essential nutrients, including fiber, potassium, folate, vitamin K and antioxidants. “Essentially, broccoli is like the Swiss Army knife of veggies—small, but loaded with tools your body loves!” says Hemler.

Another benefit? Broccoli is incredibly versatile and can be found in virtually any grocery store—including the frozen section of some dollar stores. For more inspiration on how to enjoy this superstar vegetable, check out our list of the 24 Recipes That Will Make Broccoli Your Favorite Vegetable.

U.S. Department of Agriculture. FoodData Central. Broccoli, cooked, boiled, drained, without salt.

National Institutes of Health. Office of Dietary Supplements. Vitamin C.

Alkadi H. A Review on free radicals and antioxidants. Infect Disord Drug Targets. 2020;20(1):16-26. doi:10.2174/1871526518666180628124323

Trompette A, Ubags ND. Skin barrier immunology from early life to adulthood. Mucosal Immunol. 2023;16(2):194-207. doi:10.1016/j.mucimm.2023.02.005

Lim JC, Caballero Arredondo M, Braakhuis AJ, Donaldson PJ. Vitamin C and the lens: New insights into delaying the onset of cataract. Nutrients. 2020; 12(10):3142.

Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for prevention of macular degeneration and eye-related diseases. Antioxidants (Basel). 2019;8(4):85. doi:10.3390/antiox8040085

Pham VT, Fehlbaum S, Seifert N, et al. Effects of colon-targeted vitamins on the composition and metabolic activity of the human gut microbiome—a pilot study. Gut Microbes. 2021;13(1). doi:10.1080/19490976.2021.1875774

Zhang D, Jian YP, Zhang YN, et al. Short-chain fatty acids in diseases. Cell Commun Signal. 2023;21(1):212. doi:10.1186/s12964-023-01219-9

U.S. Department of Agriculture. Dietary Guidelines for Americans. Food Source of Selected Nutrients.

National Institutes of Health. Office of Dietary Supplements. Potassium.

National Institutes of Health. Office of Dietary Supplements. Folate.

National Institutes of Health. Office of Dietary Supplements. Vitamin K.

Bhoot HR, Zamwar UM, Chakole S, Anjankar A. Dietary sources, bioavailability, and functions of ascorbic acid (vitamin C) and its role in the common cold, tissue healing, and iron metabolism. Cureus. 2023;15(11):e49308. doi:10.7759/cureus.49308