Fruits are an important part of a healthy diet. People who eat more fruits have a lower risk of heart disease, type 2 diabetes, some cancers and kidney stones, according to the U.S. Department of Agriculture's website MyPryamid.gov. Fruits contain nutrients vital to good health. Some of these nutrients include vitamin A, vitamin C, folate and other B vitamins.
Vitamin A
Vitamin A is a fat-soluble vitamin that plays an important role in eye health, bone growth, reproduction and cell division, according to the Office of Dietary Supplements from the National Institutes of Health. The form of vitamin A found in fruits is a carotenoid. The body is able to convert the carotenoid into retinol, the usable form of vitamin A. The most easily converted carotenoid is beta-carotene. Beta-carotene is also an antioxidant, protecting your cells from free radical damage. Fruits with high amounts of vitamin A include cantaloupe, mangoes, apricots, grapefruit, papayas and peaches. Apples, bananas, blueberries and grapes also contain vitamin B but in smaller amounts.
Vitamin C
Vitamin C is a water-soluble vitamin important for normal growth and development. Vitamin C is also essential for the formation of collagen, a protein used to make skin, tendons, ligaments and blood vessels, according to MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health. Vitamin C is another antioxidant that protects you from free radicals. Free radicals promote aging and may contribute to the development of chronic diseases, such as cancer, heart disease and arthritis. Fruits high in vitamin C include oranges, grapefruits, strawberries, raspberries, blueberries, pineapples, guava, kiwi, lychee and papaya.
Folate
Folate is a B vitamin. Folate is important for good health because it plays a role in the production and maintenance of new cells, according to the Office of Dietary Supplements. Folate is essential for women of childbearing age because it prevents birth defects. Both adult women and men need 400 mcg of folate a day. Fruits high in folate include avocados, oranges, cantaloupe, papaya, mangoes and bananas.
Other B Vitamins
B vitamins help turn food into energy, according to MedlinePlus. There are eight B vitamins, including folate. Other B vitamins found in fruits include pantothenic acid, niacin, thiamine, riboflavin and vitamin B6. Eating a variety of fruits, such as bananas, apples, oranges, cantaloupe, grapes and cherries, will provide you with adequate amounts of these B vitamins.
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