Fruits are nutrient-rich foods, with most providing at least small amounts of all the vitamins except for vitamin B-12, which is only found in animal foods. Eating fruits of a variety of different colors will help you get the best mix of nutrients because different colors often indicate a different nutrient profile. Folate and vitamins A, C and K are those most often found in significant amounts in fruits.
Most fruits provide significant amounts of vitamin C, which you need for keeping your gums healthy and healing wounds. Oranges, kiwi fruit, strawberries and mangoes all provide at least 100 percent of the daily value for vitamin C in each serving. A cup of sliced strawberries and a medium orange each provide 10 percent of the DV for folate, a B vitamin essential for forming red blood cells and preventing birth defects.
A cup of diced cantaloupe contains more than 100 percent of the DV for vitamin A, and a cup of either mango or watermelon has 36 and 17 percent, respectively, of the DV for this vitamin that plays a role in immune function and vision. While vitamin K isn't found in significant amounts in all fruits, a cup of grapes provides 17 percent of the DV, and a kiwi fruit has 35 percent of the DV. You need vitamin K for strong bones and forming blood clots.
- Centers for Disease Control and Prevention: Nutrient Information for Fruits and Vegetables
- USDA ChooseMyPlate.gov: Why Is It Important to Eat Fruit?
- North Dakota State University Extension: What Color Is Your Food?
- Health-Alicious-Ness.com: Nutrition Facts Comparison Tool: Apples, Oranges and Grapes
- Health-Alicious-Ness.com: Nutrition Facts Comparison Tool: Bananas, Kiwi and Strawberries
- Health-Alicious-Ness.com: Nutrition Facts Comparison Tool: Mangoes, Cantaloupe and Watermelon