How To Compare Vitamins In Fruits & Vegetables

Fruits and vegetables vary in the type of nutrients they contain. Some are high in vitamin C, while others have lots of vitamin A. How the produce is treated and processed can also affect the types of nutrients it has by the time it's eaten.

Assessing Vitamin Variances In Produce

Step 1

Decide whether to purchase fresh or packaged. How a fruit or vegetable is sold can affect the amount of vitamins in it. Frozen produce has the most vitamins in it since it is usually packaged quickly after harvest, sealing in the vitamins. Fresh produce gradually loses vitamins as time goes by but usually it hasn't had its nutrients affected by further processing. Canned or cooked fruits and vegetables have vitamins destroyed by heat, so they usually have fewer vitamins in them.

Step 2

Evaluate color. The pigment of fruits and vegetables is a good predictor of the amount of vitamins and antioxidants that they have. Bright red, orange and yellow produce, like tomatoes and bell peppers, tend to have the most amount of vitamins. Lighter colored produce like onions, potatoes, and cabbage will have less. Think about the skin as well as the flesh inside. For example, while an apple has a colorful outer skin, the inner fruit is pale. This indicates fewer vitamins than something like an orange that has brightly colored flesh as well as skin.

Step 3

Look at the nutrition facts. This is included on the packaging of frozen and processed produce. Some packaging for fresh produce may have it, too. Look at the bottom of the nutrition facts panel for percentages of the Recommended Daily Allowances (RDA) to see how much vitamin A and C is included. Some manufacturers will also declare other vitamins to highlight the nutrition of the product.

Step 4

Check for "organic" claims. Some studies suggest organic produce has more vitamins and minerals in it. The theory is the more nutrient dense soil that it grows in will lead to more nutrients in the fruit or vegetable. This can still vary though depending on where it's grown and how long it has been certified as organic.

Step 5

Look for country of origin labeling. Produce that is not grown in the United States is probably older, being exposed to more time and elements that could degrade vitamins. With fresh produce, pick fruits and vegetables that are grown closest to where you live for maximum vitamin content. Also produce that has been picked when it was ripe will have had time to develop more vitamins than one that was picked way before it ripened.

Tips and Warnings

Focus on fruits and vegetables to pump up vitamin intake. With a variety of produce, lots of antioxidants can come from the diet. Health experts recommend getting nutrients from food before relying on supplements. With different kinds of fruits and vegetables, you'll get a great mix of vitamins.
Consider medications that may interact with fruits and vegetables. For example, grapefruit and high vitamin K vegetables like spinach can interfere with common medications. Ask your doctor or pharmacist if certain fruits or vegetables should be avoided.