The Nutritional Power of Plums: A Vitamin-Rich Delight

Plums are more than just a tasty fruit; they are a powerhouse of essential vitamins that support overall health and well-being. Among the many nutrients they offer, vitamin C takes center stage. Known for its antioxidant properties, vitamin C is crucial for bolstering the immune system, protecting cells from oxidative damage, and promoting radiant skin by enhancing collagen production. Additionally, this vitamin aids in the absorption of iron from plant-based foods, making plums especially beneficial for vegetarians and individuals prone to iron deficiency. Remarkably, a single plum can provide up to 10% of the daily recommended intake of vitamin C, depending on the variety and size.

Another standout nutrient in plums is vitamin K, which plays a pivotal role in blood clotting and bone health. Adequate vitamin K levels can prevent excessive bleeding, reduce the risk of fractures, and support long-term cardiovascular health by preventing arterial calcification. A medium-sized plum contains approximately 5-10% of the daily vitamin K requirement, making it a valuable addition to any diet aimed at strengthening bones and maintaining healthy blood flow.

Plums are also a rich source of vitamin A, primarily in the form of beta-carotene. This precursor to vitamin A is vital for eye health, particularly in reducing the risk of age-related macular degeneration and night blindness. It also supports immune defense and facilitates cell growth and repair. Once consumed, the body converts the beta-carotene in plums into vitamin A, ensuring a steady supply of this essential nutrient.

In addition to these key vitamins, plums contain smaller amounts of B vitamins like vitamin B6 and folate. These nutrients are instrumental in energy metabolism, brain health, and the production of red blood cells. Folate, in particular, is vital for pregnant women, as it supports fetal development and reduces the risk of neural tube defects.

With their robust vitamin profile and myriad health benefits, plums are a delicious and nutritious way to enhance a balanced diet, making them a smart choice for people of all ages.
The Nutritional Power of Plums: A Vitamin-Rich Delight

Vitamin E as antioxidant

Many researches have reported that banana is rich in many bioactive compounds. This compound including vitamin E the major lipid-soluble component in the cell antioxidant defense system and is exclusively obtained from the diet.

Vitamin E has numerous important roles within the body because of its antioxidant activity and well recognized for their effective inhibition of lipid peroxidation in foods and living cells.

Vitamin E consists of four tocopherols (α-, β-, γ-, and ẟ-T) and the corresponding tocotrienols (α-, β-, γ- and ẟ-T3), which contain unsaturated side chains. RRR-a-T is the most biologically active form.

Tocopherols are widely distributed throughout the plant kingdom, α-tocopherol is the most widespread, being found essentially in the chloroplast. Other tocopherols are located outside the chloroplast.

The lipophilic extract of ripe banana pulp from several cultivars of the M. acuminata and M. balbisiana species has been found to be a source of α-tocopherol, thus offering well established nutritional and health benefits.

The biological activity of the tocopherols varies greatly and this variation is only partly correlated with the antioxidant action.
Vitamin E as antioxidant

Vitamin C in citrus fruit

Citrus is the largest genus in the family Rutaceae and is the most traded horticultural product in the world. Consumption of citrus fruits or their products is found to be inversely associated with several diseases. Citrus fruits and juices are rich sources of bioactive compounds, like flavonoids, carotenoids, limonoids, coumarin-related compounds, folates, essential oils, pectins and vitamin C.

Vitamin C, also is known as ascorbic acid contributes to many health benefits such as prevention of scurvy and cancer, relief from common cold, stimulate collagen synthesis and play a significant role in wound healing process.

Citrus is an excellent source of vitamin C. Most persons can achieve 100% of the RDA for vitamin C by consuming moderate amounts of citrus fruit.

Ascorbic acid acts as an antioxidant, a nutrient that chemically binds and neutralizes the tissue damaging effects of substances in the environment known as free radicals.

Reports show that vitamin C content in orange juices are between 29.0 and 82.5 mg/100 mL. Navel and Pineapple oranges have the highest contents of vitamin C, 82.5 and 78.0 mg/100 mL of juice, respectively.
Vitamin C in citrus fruit

Vitamin A rich fruit: Banana

Bananas are considered as a rich source of vitamin A, vitamin B complex, vitamin C, manganese, potassium and digestible food fibers are present in the fruits in sizeable levels.

In ripe banana the major carotenoids are lutein, α-carotene, and β-carotene. A deep yellow or orange color associated with carotenoids. β-carotene is the provitamin A carotenoid contributing the most to vitamin A status.

Banana peels are a rich source of bioactive compounds, such as carotenoids (β-carotene).

Consumption of the fruit itself or products derived from the cultivars could provide substantial contributions to the vitamin A intake of vulnerable population groups, such as children 6–59 months and women of reproductive age.

Vitamin A aids in healthy teeth, bones, soft tissue, and mucus membrane. It is also known as retinol because it produces the pigments in the retina of the eye. Vitamin A promotes good eyesight, especially in low light. It also has a role in healthy pregnancy and breastfeeding.

Vitamin A rich fruit: Banana

Vitamin content in bael fruit

Its scientific name is Aegle Marmelos, while it belongs to family Rutaceae and is commonly known as Bael, Bengal Quince, Indian Bael, Wood Apple, Matoom etc.

The pulp of the fruit is a natural source of natural antioxidants and bioactive compounds. The pulp contains laxative properties and is even considered as the best laxatives known so far.

Many researchers reported that the pulp contain many vitamins including Vitamin C, Vitamin A, thiamine, riboflavin, and niacin.

Fruit pulp was the richest source of vitamin C (73.2mg%), B1(0.16mg%), B2(0.18mg%) and B3(0.87mg%). Also reported the riboflavin content of ripe fruit was very high. Bael fruit is highly nutritive with the richest source of riboflavin.
Vitamin content in bael fruit

What vitamins and minerals are found in citrus juice?

Fruit and vegetable juices are very good sources of the essential nutrients. Orange and grapefruit contains nutrients, micronutrients, vitamins and a mineral profile that is low or free of sodium while being high in potassium.

Most citrus cultivars are free of lipids, contain high levels of vitamins C and contain folate acid, thiamin, and to a lesser extent vitamin B6, niacin and riboflavin.

Vitamin C is relatively stable in citrus product during processing and storage. In addition to vitamin C or ascorbic acid, citrus juices also contain vitamin B complex and provitamin A.

Orange is rich in vitamin C and potassium and low in sodium. Grapefruit juice contains a lower concentration of folate, thiamin and niacin than orange juice.

The juice of citrus fruit contains about 0.4% ash. The ash content of orange juice was generally the highest in immature fruit and gradually decreased as fruit maturity progressed.
What vitamins and minerals are found in citrus juice?

Banana with vitamin B6

Bananas are economical food and provide a significant amount of vitamin B6. Therefore, they are well posited as a readily available source of vitamin B6 for the elderly.

Bananas contain about 40 % of daily recommended amount of vitamin B6. In general, consuming 1.5 to 2 bananas would provide the recommended intake of vitamin B6 each day throughout most of the life span.

A 100 -gram serving of bananas provides 0.58 milligrams of vitamin B6. Thus an average sized banana (120 grams) would provide 0.7 milligrams of this vitamin.

Although extreme deficiency of vitamin B6 is to be quite rare, numerous clinical studies have demonstrated the importance of vitamin B6 in a number of health conditions that typically respond to vitamin B6 supplementation, including asthma, premenstrual syndrome, carpal tunnel syndrome, depression, morning sickness and kidney stones.

Premenstrual syndrome is remedied from consuming bananas because the B6 property regulate blood glucose levels, which can affect the person mood.
Banana with vitamin B6

The best foods with Vitamin C

Vitamin C or ascorbic acid has been described as the major waters-soluble antioxidant in human serum and has several other essential functions in the body. The recommended Dietary Allowance for adults is 60 mg/day. Humans cannot produce vitamin C in their own bodies and must obtain it from food sources.

In the United States, the foods that are the highest contributors of vitamin C are orange juice, grapefruit, tomatoes and tomato juices and potatoes.

Other good sources of vitamin C are vegetables such as broccoli, cabbage and other green leafy vegetables, pepper, mangoes, papaya and strawberry. Some types of meat products, such as brains, liver and kidneys were found to retain vitamin C.

For practical reason, citrus and other fruits are good daily sources of vitamin C, as they are generally eaten raw and are therefore not subjected to cooking procedures that can destroy vitamin C.

In addition to naturally occurring sources of vitamin C, fortified foods and vitamin supplements provide important sources of this vitamin for Americans.
The best foods with Vitamin C

Vitamin C in fruits

As vitamin C is a simple sugar, it is dissolves readily in water. It is found in fruit.

Children up to the age of 12 require 20 mg of vitamin C per day and older children and adult 30 mg. Since fruit are usually eaten raw, they provide large amounts of vitamin C and are therefore a more reliable and convenient way of obtaining daily requirement of this important vitamin.

Higher fruit consumption and plasma vitamin C concentrations were inversely related to risk of ischemic heart disease, angina pectoris, acute myocardial infarction, stroke, diabetic complications, blood pressure in hypertensive patients and overall mortality.

Diets with at least 200 mg of vitamin C from fruits were associated with lower risk of cancers, especially those of the oral cavity, esophagus, stock, colon and lung.

The contribution of any fruit to the vitamin C content of the diet varies depending on the climate, the conditions of the soil, seasonal variations, the degree of maturity, the freshness of the food and the part of it which is eaten.

The skin of apples for instances, contains more vitamin C than the pulp.
Vitamin C in fruits

Fruit sources of vitamin

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

Medical research suggests that the antioxidant A, C and E protect against certain diseases.

Vitamin A: apricot, peach, cherry, orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon

Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana apple, cantaloupe

Niacin: peach, banana, orange, apricot

Riboflavin: banana, peach, orange, apple, avocado

Thiamin: orange, banana, grapefruit, apple

Vitamins are nutrients required for specific functions in the body. Of the vitamins are not consumed in sufficient quantities, deficiencies diseases develop. The prevention of vitamin deficiency diseases, among others led to the establishment of dietary guidelines by various national governments by the FAO/WHO.

The guiltiness recommended eating five or more servings of fruits and vegetables a day, including two or four servings of fruit (a fruit serving is equal to one piece of apple or a half cup of sliced fruit for example).
Fruit sources of vitamin

Vitamin in papaya

Papaya, Carica papaya Linn, belongs to family Carcaceae. The fruit is a rich source of carbohydrates, minerals, vitamins and ascorbic acid.

Mature green papaya contains more vitamin A than in carrots which protects the cell against free radicals, more vitamin C than oranges and orange, abundant vitamin B factors and vitamin E.

Antioxidants vitamin A and C is important on papayas, and they reduce the risk of cancer, heart disease and cataracts.

Papaya is good if eaten during breakfast because it stimulates digestion and is rich in provitamin A, vitamin C and minerals.

Vitamin content in papaya per 100 g are as follows:
Vitamin B1 (0.15 mg/100 g)
Vitamin B2 (0.04 mg/100 g)
Vitamin B3 (0.20 mg/ 100 g)
Vitamin C (40 mg/100 g)
Nicotinic acid (0.2 mg/100 g)
Riboflavin (0.25 mg/100 g)
Vitamin A (2020 IU/100 g)

100 g of papaya pulp provides 103% of the RDA of vitamin C and 18% of vitamin A for adult.
Vitamin in papaya

Vitamins content in sweet cherry

Cherries are categorized as ‘sweet’ or ‘sour’ according to their flavor. Sweet cherries are usually eaten fresh. They can be used to top ice cream, yogurt, or pancakes and waffles, or they can be tossed into a fruit salad.

Cherry production is limited to temperature regions that experience moderately cold winter temperatures as the cherry tree requires a dormancy period each year that begins with defoliation in the autumn.

Both sweet and sour cherries are good sources of vitamin C. According to National Cancer Institute in 2004; sweet cherry contains important amounts of carotenoids, mainly beta-carotene (38ug/100g) and lutein/zeaxanthin (85 ug/100 g).

Zeaxanthin is a constitutional isomer of lutein. Lutein is the dominant xanthophylls that are the primary human sources of carotenoids.

In sweet cherry, the main vitamins are vitamin C (7-50 mg/100g) followed by vitamin E (0.07 mg/100 g) and vitamin K (2 ug/100 g).
Vitamins content in sweet cherry

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

Vitamins in Fruits

Vitamins in Fruits
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 Americans diet.

The following fruits are important contributors (based on their vitamin content and the amount consumed) to the supply of indicated vitamins in the U.S diets:

Vitamin A: apricot, peach, cherry orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon

Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana, apple, cantaloupe

Niacin: peach, banana, orange, apricot

Riboflavin: banana, peach, orange, apple, avocado

Thiamin: orange, banana, grapefruit, apple
Vitamins in Fruits