There are 13 vitamins that your body needs to function normally, according to Medline Plus, and fruits can be excellent sources of some of them. Vitamins are essential for good health and can help protect you from some diseases. Folate, vitamin C and beta-carotene are some vitamins present in fruits.
Folate
Folate, also known as folic acid, is an important B-complex vitamin that can help protect against neural tube defects, heart disease and some types of cancer, reports the Linus Pauling Institute for Micronutrient Research at Oregon State University. Fruits that are good sources of folate include strawberries, oranges and other citrus fruits and juices. The recommended dietary allowance for folate is 400 micrograms per day for adults and 600mcg per day for pregnant women.
Vitamin C
Vitamin C is another vitamin commonly found in may fruits. The University of Maryland Medical Center reports that oranges, watermelon, cantaloupe, grapefruit and strawberries are all excellent sources of vitamin C. Raspberries, blueberries and pineapples are also good sources of vitamin C. Men over 18 years should get at least 90mg of vitamin C each day and women of the same age should aim for 75mg. Studies show that vitamin C can protect against heart disease, high blood pressure and may boost your immune system.
Other Vitamins and Nutrients
Beta-carotene, which is converted to vitamin A by your body, is also found in some fruits. Rich sources of beta-carotene include yellow, orange and green leafy fruits and vegetables. Fruits also contain many other nutrients, including minerals, fiber and other antioxidants that can help you stay healthy, according to the American Medical Association. Eating a wide variety of fruits and other healthy foods can help you get plenty of vitamins into your diet.
Recommendations
To help protect against heart disease, some types of cancer and some digestive problems, the Harvard School of Public Health recommends at least 4 ½ cups of combined fruits and vegetables each day, with at least 2 cups coming from fruit. It also suggests that more fruits are better and that regularly trying new fruits, especially deep-colored fruits, can help you get more vitamins and other nutrients.
Considerations
No fruit or vegetable can provide all the nutrients you need and that is why variety is important. Vegetables, in addition to fruits, should also be a regular part of your diet to get added vitamins, minerals and other nutrients that are essential for your body's health. Keeping fruit and vegetables where you can regularly see them, like on a counter or table, can increase your chances of eating more, as can filling half of your plate with fruits and vegetables during each meal.
References
- Medline Plus: Vitamins
- Oregon State University: Linus Pauling Institute: Folic Acid
- Penn State University Medical Center: JAMA Patient Page: Why You Should Eat More Fruits and Vegetables
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Beta-Carotene
- Harvard School of Public Health: The Nutrition Source: Vegetables and Fruits
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