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. 

Why Is Vitamin C So Important?

It’s Needed for Collagen Production 

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. 

It Supports a Healthy Immune System

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. 

It Supports Eye Health  

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.

It May Support Gut Health 

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. 

Why Broccoli is a Nutrient Superstar

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: 

• It’s a Good Source of Dietary Fiber: One ½-cup serving of cooked broccoli provides 3 grams of filling fiber.1 Fiber not only keeps you fuller for longer, but is also important for gut, heart and metabolic health. Most Americans are falling short of meeting the recommended 25–38 grams of fiber per day, making broccoli a helpful food for closing the gap in your daily fiber intake.
• It Provides a Boost of Potassium: According to Salge Blake, potassium is another nutrient of concern that most Americans aren’t getting enough of.8 Potassium is crucial for fluid balance within cells and plays an important role in heart health and blood pressure management. One ½-cup serving of cooked broccoli provides 229 mg of potassium, or about 5% of the DV.
• It’s an Excellent Source of Folate and Vitamin K: One ½-cup serving of cooked broccoli boasts an impressive 21% of the DV for folate and 91% of the DV for vitamin K. Folate is essential for healthy cell function and particularly important for people who are or may become pregnant. Meanwhile vitamin K is known for its role in blood clotting and may also support bone health.
• It Supports Iron Absorption: Another benefit of vitamin C is that it helps with iron absorption, particularly from plant-based sources. Thanks to its vitamin C content, pairing broccoli with a plant-based source of iron, like beans or soy, may help support healthy iron levels in the blood.

How to Eat More Broccoli

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: 

• Roast or Grill It: For an easy side, toss broccoli with oil and seasonings and roast it in the oven or throw it on the grill. Salge Blake says the latter is her favorite method, noting that grilled broccoli works beautifully as an addition to grain bowls, salads and pasta dishes.
• Steam It: Simple yet classic, steaming broccoli is a quick and nutritious pairing for a heartier protein, like salmon, chicken breast or a veggie burger. Pro tip: don’t skimp on the seasonings! A light squeeze of lemon, dash of dried herbs and grate of fresh garlic can go a long way. 
• Rice It: While you may have heard of cauliflower rice, riced broccoli is a lesser-known option that’s become a staple in my family’s meals. Try adding it to a casserole, quiche or rice bowl for an easy nutrient boost. While relatively easy to rice yourself using a food processor, you can also look for riced broccoli in the frozen foods section at your local supermarket for added convenience.
• Chop or Shred It: Helmer’s favorite way to enjoy broccoli is raw, chopped or shredded, in a slaw with a tangy vinegar-based dressing. “It makes a super crunchy, fresh summer side dish,” he says. Shredded broccoli also works well in salads, tacos, sandwiches and wraps for an easy lunch or dinner. 
• Puree It: From broccoli cheese soup (perfect for soup weather days) to dips and sauces, purred broccoli is another easy way to add a boost of veggies that even picky eaters will enjoy. 

Our Expert Take 

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.