Mustard Spinach
A cup of raw mustard spinach contains 195 mg of vitamin C, which is 217% of the daily value. Even after cooking, it still provides a significant amount of this essential nutrient. This leafy green is also rich in vitamins A and K, potassium, calcium, manganese, fiber, and folate, making it a nutritional powerhouse. Its high nutrient content supports overall health, including eye health and immune function. [7]
Kale
Kale, a member of the cruciferous vegetable family, offers 93 mg of vitamin C per 100 grams. This amount represents 103% of the daily value. Kale is also a good source of vitamin K and carotenoids like lutein and zeaxanthin, which support eye health. Cooking kale can increase the bioavailability of its health-promoting compounds, potentially reducing the risk of chronic inflammatory diseases. [8]
