Vitamins help maintain growth, prevent disease and avoid internal damage from free radicals. There are a total of 13 vitamins: vitamins A, C, D, E, K and the B complex vitamins. Fruits contain a number of vitamins, minerals, antioxidants and fiber. Eating a balanced diet rich in fresh fruits is important for optimal health. Fresh fruits are a natural source of vitamins and deliver vitamins in a form that is easily digested and absorbed.
Vitamin A
Vitamin A is an antioxidant. It protects body cells against free radical damage. It's major role is to maintain healthy vision and prevent night blindness. Other functions of vitamin A include maintenance of healthy bone growth, reproduction and immune system.Colorful orange fruits like mangoes, peaches, oranges, guavas, papayas as well as cantaloupes and watermelons contain vitamin A.
Vitamin C
Vitamin C is an antioxidant and a powerful booster of the immune system. It is essential for iron absorption. Citrus fruits like oranges, grapefruits, lemons and tangerines are a good source of vitamin C. Other fruits rich in Vitamin C include kiwi, blackcurrant, mango, strawberries, blackberries and raspberries.
Vitamin K
Vitamin K is important for bone and tissue protein synthesis. It plays a role in formation of clotting factor responsible for proper blood coagulation. Avocados, pomegranate, pumpkin, kiwi and grapes contain a substantial amount of Vitamin K.
Vitamin E
In addition to its antioxidant properties, vitamin E maintains healthy immune system. It is involved in epithelial cell lining maintenance and gene expression regulation. Vitamin E consumption is essential for healthy skin. Avocados, olives, papayas and pumpkin are good sources of vitamin E.
Vitamin B Complex
B vitamins are important for strong nervous and immune system as well as cell metabolism, growth and division. This group of vitamins includes thiamine or B-1, riboflavin or B-2, niacin or B-3, pantothenic acid or B-5, vitamin B-6, biotin or B-7, folate or B-9 and vitamin B-12. Some B complex vitamins: vitamins B-1, B-2, B-3, B-6 and B-9,- are found in fresh fruits.
Vitamins B-1 and B-2
Thiamine, vitamin B-1, and riboflavin also known as vitamin B-2, are co-factors in glycolysis, a process by which our body cells extract energy from carbohydrates. Thiamine is also important for proper function of muscle and nervous system. Riboflavin plays a role in red blood cell formation and cell growth. Avocados contain both, thiamine riboflavin. Riboflavin is also found in watermelon.
Vitamin B-3: Niacin
Niacin, vitamin B-3, is important in food metabolism, proper function of nervous system, healthy skin and GI function. Peaches, kiwi, bananas, cantaloupe, avocados and watermelon contain niacin.
Vitamin B-6: Pyridoxine
Pyridoxine is essential for antibody synthesis by the immune system. As other B complex vitamins, it is essential for healthy nervous system. It aids in production of red blood cells. Bananas, avocados and watermelon contain pyridoxine.
Vitamin B-9: Folate
Folate is essential for red blood cell production and formation of nervous system components such as spinal cord fluid and outer sheaths of the nerve fibers. It is crucial for fetal spinal cord development. It maintains healthy brain function and proper cell growth. Kiwi, blackberries, orange, strawberry, banana, avocado and cantaloupe contain folate.
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