Important vitamins in fresh fruit

Vitamins are nutrients required for specific functions in the body. Of the vitamins are not consumed in sufficient quantities, deficiency disease develop.

Fresh fruits and vegetables contribute about 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% of thiamin and 15% of niacin to the U.S diet.

Vitamin A: apricot, peach, cherry, orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon 
Vitamin A retinol helps maintain normal reproduction, visions, and immune system.

Most of provitamin A in fruit is in beta-carotene, with lesser amounts in alpha-carotene, gamma-carotene and other carotenoid pigments.

Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana apple, cantaloupe
Most fruits are excellent sources of vitamin C which improves the absorption of iron in the body.

The primary contributors to daily vitamin intake are fruit juices (21% of total), whereas all fruits together contributed nearly 45% of total vitamin C intake.

Niacin: peach, banana, orange, apricot

Riboflavin: banana, [peach, orange, apple, avocado

Thiamin: orange, banana, grapefruit, apple Vitamin B complex is made up of a collection of vitamins, including thiamin, riboflavin and niacin.

The most important Vitamin B complex are B1 (thiamin), B2 (riboflavin), B3 (niacin), B5, B6, B9 and B12. Vitamin B12m is the only one, which cannot found in any fruit.

Thiamin, riboflavin and niacin are used as coenzymes in the body.

They participate in the metabolism of fats, carbohydrates and protein. They are important for the structure and function of the nervous system.
Important vitamins in fresh fruit