Vitamin Content of Popular Fruit

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When it comes to your diet, how much do you really know about the foods you eat? You might check the label on the back of a box of cereal or peruse the ingredients list on your frozen dinner, but what about fresh foods like fruits and vegetables. You probably know that fruits are an important source of nutrition and that you should aim for 2 to 3 servings per day. But do you know what nutrients can be found in different fruits? Below you will find a list of the top 10 healthiest fruits as well as some information about their vitamin content


BlueberriesBlueberries are the highest natural source of antioxidants and they are also a low-glycemic index food which makes them a good option for people with diabetes. Blueberries are particularly rich in antioxidant vitamins C and E as well as vitamin K, and manganese – they also contain copper and dietary fiber.


WatermelonNot only is watermelon a fairly low-calorie fruit with a high water content, but it is also a great source of vitamin C. Vitamin C helps to support healthy growth and development – it also plays an important role in wound healing. Watermelon is also rich in vitamin B1, vitamin B6, and vitamin A in the form of carotenoids.


RaspberriesLike watermelon, raspberries are a good source of vitamin C but they are also rich in vitamin E, vitamin K, biotin, pantothenic acid, and potassium. Vitamin K is essential for the synthesis of proteins in the body and it also helps to promote blood health.


OrangesOne orange contains about 70 milligrams of vitamin C which equates to about 80% of your daily recommended intake. The vitamin C content of oranges helps to promote immune system health which helps to protect you against disease. Oranges are also a good source of vitamin B1, folate, calcium, and vitamin A.


LemonsNot only are lemons low in calories and sugar, but they are a great source of vitamin C which has been shown to help protect against inflammatory diseases like rheumatoid arthritis. Lemons are also rich in other antioxidants like vitamin E. The juice from lemons can also help to relieve digestive problems like constipation and indigestion.


GuavaA single 3 ½- ounce serving of fresh guava contains less than 6 grams of sugar and it also provides over 220 mg of vitamin C. Guava is also rich in vitamin A and various B-complex vitamins like niacin and pantothenic acid. Guava contains about four times the vitamin C content of oranges and it is very rich in antioxidants.


GrapefruitFresh grapefruit is an excellent source of vitamin C and it is also very low in sugar – half of a grapefruit only contains about 8 grams of sugar. Grapefruit is also rich in vitamin B1, thiamine, which helps to support a healthy heart, nervous system, and brain.


StrawberriesThese bright red berries are rich in phenolic acid – this vitamin is what gives these berries their red color and it also helps to regulate your blood sugar. Strawberries contain just 7 grams of sugar per cup and they are rich in vitamin C, vitamin B6, biotin and folate.


BoysenberriesThese tart berries contain about 9 grams of sugar per cup and they are an excellent source of folate, potassium, and vitamin C as well as dietary fiber. Boysenberries are also rich in vitamin K, a fat-soluble vitamin which plays a role in blood clotting and the development of strong bones and teeth.


BlackberriesNot only are blackberries low in sugar, but they provide excellent heart-health benefits. These berries are rich in folate, vitamin C, vitamin K, and vitamin E. Vitamin E is a type of antioxidant and it plays a role in maintaining healthy cardiac tissue and smooth muscle. It also helps the body to maintain stores of other essential vitamins including vitamin K and vitamin A.

Fresh fruit is an excellent source of nutrition with different fruits offering different nutrient profiles. The top ten healthiest fruits discussed above are rich in a variety of different vitamins including vitamin C, vitamin K, vitamin E, calcium and more. If you are serious about improving your health and nutrition, try to make these fruits part of your everyday diet.

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