The importance of fruits and vitamins
Fruits are very important part of nutrition due tosignificant amount of vitamins and fibers that they contain. Besides, fruits containhigh amounts of water, which makes them similar to human body, and as for thecalories that can be found in fruits, the fact is that they are from sugars,and not fats or proteins, which is the case for animal products. An interesting thing about vitamins is that they can befound only in living things, and they are of essential importance for a properfunctioning of the body. Since the majority of vitamins cannot be produced bythe human body, they have to be taken in through food that contains it, orthrough dietary supplements.
Sources of vitaminsVitamin A is important for reproduction, immune system andcertain hormones, but it also affects the growth of bones, development ofteeth, health of the skin, hair and vision. Forms of vitamin A arealpha-carotene, beta-carotene and retinol, and fruits that contain this vitaminin sufficient amounts are apple, blackberry, grapefruit, guava, kiwi, mango,papaya, peach, watermelon.Vitamin B1 or thiamine is important in the process ofconversion of carbohydrates into energy, but functioning of heart, muscles andnervous system also depend on it. Fruits that contain it are grapes,grapefruit, lemon, mango, orange, pear, pineapple and pomegranate.Vitamin B2 or riboflavin is involved in the growth of thebody, production of red cells and reproduction, and it can be found in avocado,banana, grapes and mulberries.Vitamin B3 or niacin is important for functioning of thedigestive and nervous system, and for skin. Fruits that contain it are avocado,cherimoya, guava, mango, nectarine, and peach.Vitamin B5 or pantothenic acid can be found in fruits suchas avocado, banana, currants, cherimoya, grapefruit, pomegranate, raspberries,and it is important for food metabolism, certain hormones and good cholesterol.Vitamin B6 or pyridoxine has several important roles andthey are related to the immune system, normal nerve function and formation of redblood cells and metabolism of carbohydrates, fat and protein. Avocado, banana,breadfruit, grapes and pineapple are some of the fruits that contain it.Vitamin B9 can be found in two forms, folate and folic acid,and folate is necessary for production f red blood cells, for nervoussystem, and formation of DNA and normal brain function. This vitamin can befound in blackberries, kiwi, mango, orange, papaya, pomegranate andstrawberries.Vitamin C functions as an antioxidant, which means that itprotects the cells against the effects of free radicals. It is important for collagen,blood vessels and muscles, and it can be found in apples, bananas, grapefruit, kiwi,lemon, plums, pear and strawberries.Vitamin E also functions as an antioxidant, thus protectingthe tissue from the effects of oxidation. Avocado, blackberries, blueberries,cranberries, mulberries, nectarine, peach and raspberries are some of the fruitsthat contain it.