What Vitamins in What Fruits
Fruits are extremely important part of a healthy nutrition. People who eat fruits have a much lower risk of heart disease, type 2 diabetes and some cancers and kidney stones, according to the U.S. Department of Agriculture’s website. Fruits usually 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 a very 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 is found in fruits is a carotenoid. The body can 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, which protects your cells from free radical damage. Fruits with high amounts of vitamin A include cantaloupe, mangoes, grapefruit, papayas and peaches. Apples, bananas, blueberries and grapes also contain vitamin A 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. Vitamin C is another antioxidant that protects you from free radicals. Free radicals promote aging and can 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 and papaya.
Folate
Folate is a B vitamin. Folate is important for your 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 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
It’s known that B vitamins help turn food into energy. 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 needed amounts of these B vitamins.