5 Fruits That Give You The Most Vitamins
Fruits are nature’s sweet surprises that apart from offering a delightful treat also provide the body a profusion of vital nutrients. It’s a no-brainer that the human body needs its daily dose of vitamins to perform essential functions like energy production, growth and immunity. As the body can’t manufacture vitamins by itself, it’s essentially a healthy diet rich in fruits and vegetables that help serve necessary vitamins required by the system. Here’s a list of the top 5 vitamin-rich fruits that should be in your diet:
These superfoods are known globally for their bountiful health benefits. They have a high concentration of vitamin C (381% per 100 grams) that prevents many skin ailments and improves immunity function. They are rich in B group of vitamins including vitamin B3, which improves promotes blood circulation and vitamin B6 that enhances brain function. Guavas also contain vitamin A (antioxidants) that improves eye health and prevents the formulation of free radicals. Some vitamins found in traces such as vitamin K and vitamin E help in normal blood clotting and protection of red blood cells, respectively.
This tropical fruit is not given enough due for its worth. Did you know that in addition to aiding digestion, papayas also help treat a variety of other ailments owing to their high vitamin content? Being an excellent source of vitamin C, papayas help the body fight wear and tear and improve healing. This vitamin also helps in the synthesis of collagen that is one of body’s most essential components responsible for the strength, and flexibility of the connective tissues of the skin, ligaments and tendons. Papayas contain vitamin A that improves vision and immunity and B-complex vitamins (Folic acid, pyridoxine, riboflavin, and thiamin) that improve the body’s metabolic rate. Vitamin B deficiency is also closely linked to increase in dandruff problems (1). Small amounts of vitamins E and K are also found in papayas.
Mango is known as the “King of Fruits” for a reason. In addition to being a mouthwatering delicacy, mango is also a powerhouse of vitamins. The key vitamin contained in mangoes is vitamin C that, as already established, helps a great deal in the production of collagen. Its antioxidant properties promote the cellular fight against free radicals. Mangoes also contain vitamin B9 which helps the body in the production of proteins and DNA. Brain boosting vitamin B6 improves hormone production in the brain. Vitamin A improves vision and is essential for reproduction.
Consumed both fresh and sun dried, this flavorsome fruit is packed with a myriad of essential vitamins that improve bodily functions. Studies have found that apricots being a good source of vitamin A in the form of beta-carotene (antioxidants) fight night vision problems that come with aging. Vitamin C improves the body resistance against pathogens while vitamin E helps neutralize free radicals before they can damage fat. Even apricot kernels are a good source of vitamin B17 that reduces arthritis pain, improves blood circulation and helps fight cancer (2).
Being a gourmet favorite, blackberries are used as the key ingredient in many delectable desserts world over. While indulging in your blackberry cheesecake, sure you don’t stop to think of the benefits of the fruit. Here’s a few you should know of. Blackberries are a great source of vitamin K that synthesizes bone proteins, as well as the proteins required for normal blood clotting (3). It also prevents conditions like osteoporosis in women and the elderly. Blackberries contain a high dose of vitamin C that boosts bone development and heightens energy levels. It also helps cure gum ailments like scurvy. Another important vitamin found in blackberries is vitamin E that helps fight some cancers, cardiovascular conditions, and regulates blood sugar levels.
You must have discovered many untold truths about consuming fruits with this article, but remember, anything in excess is bad for you. Ensure you don’t exceed your daily consumption of fruits, as large amounts of fructose can lead to an imbalance of hormones that help regulate blood sugar and insulin levels. This might lead you to the risk of cardiac diseases and diabetes. The goodness of nature is all for you to enjoy but in moderation!
Author Bio – Vineetha Reddy
I am very passionate about nutrition, fitness, health & wellness. I strongly believe that the ingredients you find in your pantry are the best medicines that you can get. I mostly like writing based on my experiences. I like to give the best of the ideas that I come up with. Follow me on: Twitter