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Vitamins In Vegetables And Fruit
Vitamins are absolutely essential for a healthy body. Organic substances found only in plants and animals, most vitamins can't be manufactured by the human body. Instead, vitamins must be sourced from your diet (with the exception of vitamin B3 and Vitamin D). In this article we'll look at the various different types of vitamins and explain just why they're so important to our health. We'll also show you which fruits and vegetables are the best sources of each particular vitamin.
In general, vitamins can be divided into 2 different categories: fat soluble and water soluble. Fat soluble vitamins (namely vitamins A, D, E and K) are transported through your body by fat. They can also be stored in your fat and liver cells for a limited period of time. Water soluble vitamins (namely vitamins B and C), on the other hand, are absorbed by and transported through your body in water. Unlike fat soluble vitamins, these can't be stored for any length of time and so need to be consumed every day.
Vitamins in Vegetables And Fruit Below is a list of the various different types of vitamins and their respective health properties. Under each are details of the best fruit and vegetable sources of that particular vitamin.
Vitamin A Vitamin A helps promote healthy eyesight, bone growth and tooth development. It also helps to keep our skin and hair in a healthy condition as well as the lining of the nose, throat and lungs. We also need vitamin A for cell reproduction and the production of certain hormones. Medical research has also suggested that it is an effective preventative against measles. Fruit sources: apricot - blackberries - cantaloupe melon - kiwi fruit - mango - oranges - peaches - tomatoes - watermelon. Vegetable sources: asparagus - avocado - broccoli - carrots - kale - peas - pumpkins - spinach - summer squash - sweet potatoes.
Vitamin B1 (Thiamine) This B vitamin helps the cells of the body convert carbohydrates into energy. It's also needed for healthy functioning of the heart, nervous system and muscles. Fruit sources: watermelon. Vegetable sources: avocado - peas.
Vitamin B2 (Riboflavin) Like vitamin B1, B2 also plays a role in the production of energy by releasing energy from carbohydrates. It also assists red blood cell production and is important for body growth. Fruit sources: kiwi fruit. Vegetable sources: avocado.
Vitamin B3 (Niacin) Again, this particular vitamin helps convert food into energy, as well as helping to ensure a healthy digestive system. Fruit sources: bananas - cantaloupe melon - kiwi fruit - peaches - tomatoes - watermelon. Vegetable sources: artichoke - asparagus - avocado - broccoli - carrots - corn - green peppers (capiscum) - kale - mushrooms - peas - potatoes - summer squash - sweet potatoes - winter squash.
Vitamin B5 (Pantothenic Acid) Vitamin B5 helps the body to produce 'good' cholesterol, as well as assisting in the production of certain hormones. We also need it for the effective metabolism of food. Fruit sources: bananas - oranges. Vegetable sources: artichoke - avocado - broccoli - carrots - cauliflower - corn - mushrooms - sweet potatoes - winter squash.
Vitamin B6 (Pryidoxina) This particular vitamin helps our bodies to produce antibodies in our immune systems, as well as assisting red blood cell production. Fruit sources: bananas - watermelon. Vegetable sources: avocado - carrots - peas - potatoes.
Vitamin B9 (Folate / Folic Acid) Folate helps our bodies to produce red blood cells and our brains to function normally. It's also an essential component in the formation and creation of DNA. This particular vitamin is especially important for women who are trying to conceive and who are pregnant (particularly in the early stages of pregnancy). Folic acid helps to reduce the risk of neural tube defects in embryos, as well as being essential for proper cell growth. Fruit sources: bananas - blackberries - cantaloupe melon - kiwi fruit - oranges - strawberries - tomatoes. Vegetable sources: artichoke - asparagus - avocado - broccoli - carrots - corn - green peppers (capiscum) - kale - onions - peas - spinach - squash - sweet potatoes.
Vitamin C Vitamin C acts as an antioxidant and helps to protect the cells of the body from the potentially damaging effects of free radicals, which can contribute to the development of serious medical conditions such as cancer and cardiovascular disease. It also helps to produce collagen which is important for maintaining a healthy skin and bone structure. In addition, it also helps our bodies to absorb iron. Fruit sources: apples - bananas - blackberries - cantaloupe melon - grapes - kiwi fruit - lemon - lime - oranges - peaches - strawberries - tomatoes - watermelon. Vegetable sources: artichoke - asparagus - avocado - broccoli - carrots - cauliflower - corn - cucumber - green peppers (capiscum) - kale - mushrooms - onions - peas - potatoes - spinach - summer squash - sweet potatoes - winter squash.
Vitamin D Vitamin D helps our bodies to absorb both magnesium and calcium, the latter especially essential for strong teeth and bones. Fruit sources: none. Vegetable sources: mushrooms.
Vitamin E Like vitamin C, vitamin E also acts as an antioxidant and helps to mitigate against the potentially damaging effects of free radicals. It's also important for the formation of red blood cells, and it has been suggested that it's also effective in keeping fine lines and wrinkles on the skin at bay for longer. Fruit sources: apples - bananas - blackberries - kiwi fruit. Vegetable sources: none.
Vitamin K Vitamin K helps the body to make a number of different proteins, including one which helps your blood to clot, and several which are essential for good bone health. It also helps to regulate blood calcium levels. Fruit sources: none. Vegetable sources: asparagus - broccoli - brussel sprouts - kale - spinach.
As you can see, vitamins really are so important to our health, and there are a number of different vitamins in vegetables and fruit, each with their own specific health benefits. Try to get into the habit of following a balanced diet and you should have no problem nourishing your body with all the nutrients it needs - and deserves! Please note: while we believe all the information contained in this article to be correct, it is intended to provide general information only and does not constitute professional advice of any kind. You should always consult your doctor or other health professional if you have any specific medical or nutritional conditions or queries.
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