Which vegetables have vitamin C and E?

November 15, 2025 •

4 min read

According to the National Institutes of Health, vitamin C is a water-soluble antioxidant that must be consumed regularly, while vitamin E is a fat-soluble antioxidant. This guide details exactly which vegetables have vitamin C and E, highlighting key sources for immune support and skin health.

Quick Summary

This nutritional guide explores vegetables rich in both vitamin C and vitamin E, two powerful antioxidants crucial for maintaining a healthy immune system and radiant skin. Learn about specific vegetable sources and cooking tips to maximize nutrient retention in your diet.

Key Points

Yellow Bell Peppers Are Top-Tier: Yellow bell peppers contain exceptionally high levels of vitamin C, providing significantly more than many other common sources.
Cook Smart for Maximum C: To preserve the heat-sensitive vitamin C, consume vegetables like red cabbage and kale raw or use quick cooking methods like steaming.
Fat Enhances Vitamin E Absorption: Pair vitamin E-rich vegetables like spinach and beet greens with a healthy fat, such as avocado or olive oil, for better nutrient absorption.
Broccoli Is a Dual-Vitamin Champion: Broccoli is a standout vegetable that provides a good source of both vitamin C and vitamin E, offering a powerful antioxidant combination.
Vitamins C and E Work Better Together: These two antioxidants have a synergistic effect, regenerating each other and extending their protective benefits against free radicals.
Variety Is Key: The best way to meet your vitamin C and E needs is by eating a diverse array of vegetables rather than focusing on just one or two.

Why Vitamins C and E are Essential

Understanding the roles of vitamin C and vitamin E helps to appreciate why incorporating them into your diet is so important. As potent antioxidants, they work synergistically to protect the body's cells from oxidative stress caused by harmful free radicals. This defense mechanism helps reduce the risk of chronic diseases and supports overall wellness.

Vitamin C, a water-soluble nutrient, is vital for the production of collagen, a protein that gives structure to skin, cartilage, and bones. It also aids in iron absorption and supports immune function by promoting the production of white blood cells. Vitamin E, a fat-soluble vitamin, is crucial for strengthening the skin's moisture barrier, protecting it from UV damage, and contributing to overall eye health. While these vitamins can be taken as supplements, consuming them from whole food sources, like vegetables, ensures you get a wider spectrum of beneficial compounds.

Vegetables High in Vitamin C

Many vegetables pack a surprising punch of vitamin C, often surpassing the amounts found in common citrus fruits. Cooking methods, however, can impact the vitamin C content, as it is sensitive to heat. To preserve this nutrient, consider eating these vegetables raw or opting for quick cooking methods like steaming.

Here are some of the best vegetable sources of vitamin C:

Yellow Bell Peppers: One of the most vitamin C-dense vegetables, a single yellow bell pepper can provide over 380% of the daily recommended value.
Broccoli: This cruciferous powerhouse offers a significant amount of vitamin C, along with other beneficial compounds like sulforaphane.
Brussels Sprouts: A half-cup serving of cooked Brussels sprouts provides more than half the daily value for vitamin C.
Red Cabbage: With its vibrant color from antioxidants called anthocyanins, red cabbage is also an excellent source of vitamin C.
Kale: This leafy green is packed with vitamin C, vitamin K, and eye-health-promoting antioxidants like lutein.
Tomatoes: Though technically a fruit, tomatoes are a common vegetable in many dishes and a good source of vitamin C and the antioxidant lycopene.

Vegetables with Notable Vitamin E Content

Vitamin E is often associated with nuts and seeds, but several vegetables are also excellent sources. Since vitamin E is fat-soluble, pairing these vegetables with a healthy fat like olive oil can enhance its absorption.

Some of the best vegetable sources of vitamin E include:

Spinach: This leafy green is a great source of both vitamin C and vitamin E, especially when cooked.
Asparagus: A nutritious spring vegetable that provides a good amount of vitamin E.
Butternut Squash: A versatile and flavorful vegetable that offers both vitamins C and E.
Avocado: While technically a fruit, avocado is frequently used as a vegetable and is a very rich source of vitamin E.
Beet Greens: These often-overlooked leafy greens are high in vitamin E and other important nutrients.
Swiss Chard: Another nutritious leafy green that contributes a significant amount of vitamin E to your diet.

Synergistic Vegetables: Double the Antioxidant Power

Some vegetables offer the unique benefit of providing both vitamins C and E. Including these in your diet maximizes the synergistic effect of these two antioxidants, which work together to enhance cellular protection.

Here are some top picks:

Broccoli: Contains both vitamin C and a good amount of vitamin E.
Spinach: An exceptional source of both vitamins, especially when combined with a small amount of healthy fat.
Bell Peppers (particularly red): Red bell peppers are a prime source of vitamin C, and they also contain a good amount of vitamin E.
Asparagus: Offers both vitamin C and E, making it a great addition to stir-fries and salads.
Sweet Potatoes: A source of both vitamin C and E, plus a host of other vitamins and minerals.

Maximizing Vitamin Intake: Raw vs. Cooked

The vitamin content of vegetables can be affected by how they are prepared. Since vitamin C is water-soluble and heat-sensitive, it's often best to eat high-vitamin C vegetables raw or lightly cooked. Vitamin E, being fat-soluble, is more stable but benefits from being consumed with a dietary fat for optimal absorption.

Comparison Table: Vitamin Retention Based on Cooking Method


Cooking Method	Vitamin C Retention	Vitamin E Retention
Raw	Excellent (No Loss)	Excellent
Steaming	Good (Minimal Loss)	Good (Minimal Loss)
Boiling	Poor (Significant Loss)	Fair (Minimal Loss)
Microwaving	Fair to Good	Good (Minimal Loss)
Stir-Frying	Good (Rapid Cooking)	Good (Often Uses Oil)

Conclusion

Incorporating a variety of vegetables into your daily meals is the most effective way to ensure a consistent and healthy intake of vitamins C and E. By choosing colorful vegetables like bell peppers and leafy greens such as spinach and broccoli, you are providing your body with a powerful combination of antioxidants. Remember to prioritize raw or minimally processed preparations to maximize the nutritional benefits of these vitamins. A diet rich in these vegetables will not only boost your immune system but also contribute to glowing, healthier skin and overall long-term wellness.

For more detailed information on nutrient functions and dietary guidelines, consider consulting reputable sources like the National Institutes of Health.

Frequently Asked Questions

No, cooking does not destroy all the vitamin C, but it can significantly reduce the amount due to its water-soluble and heat-sensitive nature. Steaming or microwaving can help retain more vitamin C than boiling.

Since vitamin E is fat-soluble, its absorption is enhanced when consumed with dietary fat. A simple way to do this is to add a healthy oil, like olive oil, to cooked or raw vegetables, or pair them with foods like avocado.

Broccoli and spinach are excellent vegetable sources that provide both vitamin C and vitamin E, allowing you to benefit from the synergistic effect of these two powerful antioxidants.

Yes, frozen vegetables can be a great source of vitamins C and E. The freezing process helps preserve the nutrient content, and flash-frozen vegetables often contain similar nutrient levels to fresh produce.

Yes, the vitamin C content of bell peppers increases as they mature. Red and yellow bell peppers have significantly higher levels of vitamin C than green ones.

Other significant sources of vitamin E include nuts (like almonds), seeds (like sunflower seeds), and plant-based oils (like wheat germ oil and sunflower oil).

While supplements can fill gaps, obtaining vitamins from whole foods, like vegetables, provides a broader range of nutrients and beneficial compounds that work together for better absorption and overall health.