The importance of fruits and vitamins
Fruits are very important part of nutrition due to significant amount of vitamins and fibers that they contain. Besides, fruits contain high amounts of water, which makes them similar to human body, and as for the calories 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 be found only in living things, and they are of essential importance for a proper functioning of the body. Since the majority of vitamins cannot be produced by the human body, they have to be taken in through food that contains it, or through dietary supplements.
Sources of vitamins
- Vitamin A is important for reproduction, immune system and certain hormones, but it also affects the growth of bones, development of teeth, health of the skin, hair and vision. Forms of vitamin A are alpha-carotene, beta-carotene and retinol, and fruits that contain this vitamin in sufficient amounts are apple, blackberry, grapefruit, guava, kiwi, mango, papaya, peach, watermelon.
- Vitamin B1 or thiamine is important in the process of conversion of carbohydrates into energy, but functioning of heart, muscles and nervous 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 the body, 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 the digestive 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 such as 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 and they are related to the immune system, normal nerve function and formation of red blood 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 nervous system, and formation of DNA and normal brain function. This vitamin can be found in blackberries, kiwi, mango, orange, papaya, pomegranate and strawberries.
- Vitamin C functions as an antioxidant, which means that it protects 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 protecting the tissue from the effects of oxidation. Avocado, blackberries, blueberries, cranberries, mulberries, nectarine, peach and raspberries are some of the fruits that contain it.