Vitamins in Fruits

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Vitamins and minerals are essential in daily diet. These are nutrients that we get naturally from food that we eat. Our bodies need these nutrients to work properly and for good health. The correct balance of vitamins and minerals is an essential requirement for life. There are many vitamins and minerals in fruits and this makes fruit and vegetables an important part of a well balanced diet.

Types of Vitamins in Fruits

Here are some of the common vitamins that are found in fruits:
Vitamin A is very important for healthy eyes. Vitamin A is present in orange colored fruit and vegetables such as carrots, mangoes, apricots and peaches.
Vitamin B used by the body to support the metabolism system. It is also used to help the immune system and maintain healthy muscles. The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired.

Vitamin C is probably one of the most well known vitamins. We need vitamin C for general health and to support the immune system. Vitamin C also helps the body to absorb iron. Good sources of Vitamin C are most fruits including oranges, lemons, grapefruit and tangerines, kiwi fruit, blackcurrants, mangoes, strawberries, blackberries and raspberries. It is also contained in vegetables such as tomatoes.

Vitamin E is as an antioxidant to neutralize free radicals in cell membranes. Although Vitamin E is mainly found in fatty foods such as vegetable oils, nuts, and seeds but smaller amounts of vitamin E are also found in whole grains, avocados, and green leafy vegetables. Almonds, safflower oil, and hazelnuts are rich in alpha-tocopherol. Soybean oil, corn oil, avocados, and canola oil are rich in
gamma-tocopherol.

Vitamin K is used by the body to help with blood clotting. It is also used to strengthen bones. Best sources of Vitamin K are green vegetables are the best source for vitamin K, it is also found in pumpkin. If you have nosebleeds often, try increasing your K through natural food sources. Alfalfa tablets might help.

Vitamins Not Contained in Fruit

Vitamin D and vitamin B12 are not contained in fruits, and must be obtained elsewhere. The body can make vitamin D from sunlight, so most vegans and vegetarians can get enough from sun exposure. Healthy food sources of Vitamin B12 are fortified cereals, nutritional yeast and eggs.
But vegetarians and vegans may benefit from some supplementation of vitamin b12.

Preparing Fruit to Maximize the Benefit from Vitamins

There is no doubt that the best way to maximize the benefit from the vitamins found in fruit is to eat the fruit raw. Great ways to eat fruits in order to maximize the nutritional benefits includes fresh fruit salads, smoothies and enjoying fresh fruit with cereal or yogurt. Vitamins are easily destroyed and lost by cooking.

Five a Day

To avoid vitamins and minerals deficiency you should include five fruits and vegetables in your daily diet. The campaign to encourage us to eat five portions of fruit and vegetables a day is to help people focus on eating a well balanced diet. Eating fruits daily helps prevent cardiovascular disease, Alzheimer disease, stroke and certain cancers.
Five portions of fruit and vegetables may sound like a lot, however many vegans and vegetarians will consume this easily.

By eating a range of different fruit and vegetables many different nutrients are consumed and this helps to ensure proper amount vitamins and minerals.

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FACTS ABOUT VITAMINS IN FRUITS:

  • Eating fruits daily helps prevent cardiovascular disease, Alzheimer disease, stroke and certain cancers.
  • Berries are good for your heart, vision, especially nighttime vision, and macular degeneration, vision as we age.
  • Banana – It is a good source of potassium, fiber, Vitamins A, C, B, E and folate. Vitamin A is essential for skin, eyes, hair, bones, and teeth. Vitamin C helps bind cells and strengthen blood vessel walls, while Vitamin E helps form muscles, red blood cells, and other tissues. Folate is important in manufacturing genes and protein metabolism.

Who are at risk of vitamin B12 deficiency?

Vitamin B12 is water-soluble, and is named cobalamin because it has the element cobalt in its structure.

Vitamin B12 maintains healthy nervous system and assists with blood cell formation.

Deficiency of cobalamin may cause eczma, dandruff, hair loss, skin disorders, loss of appetite, extreme fatigue, confusion, mental depression, drowsiness, and hallucinations.

Usually bound to protein in foods (as in meat and eggs), cobalamin is released in digestion. Intrinsic Factor, a substance made by cells that line the stomach, binds to cobalamin, and this complex of cobalamin and intrinsic factor is then absorbed in the small intestine.

Some people cannot make enough intrinsic factor to bind with cobalamin, and as a result, they absorb very little vitamin B12 in the digestive tract. Over time, this can develop into a disorder called pernicious anemia.
Pernicious anemia takes time to develop because the liver stores enough vitamin B12 to last.

But if none, or very little vitamin B12, is absorbed through the diet, it will take about a year or so for the liver’s reserves of vitamin B12 to be depleted.

Another way to develop vitamin B12 deficiency is to not take in enough foods that provide vitamin B12. This can occur to strict vegetarians who neglect to supplement their diet with vitamin B12.
It’s important to understand that vegetarians who are thinking about pregnancy need to start vitamin B12 supplementation long before they become pregnant.

Infants of vegetarian moms have limited stores of vitamin B12 and can develop a deficiency within months of birth. So it is important that vegetarian moms who breastfeed their infants take vitamin B12 supplement. Untreated deficiency of vitamin B12 in babies can result in severe and permanent neurological (nerve) damage.

Many older adults are marginally deficient in cobalamin. Smokers, people who have been taking some prescription drug are also at risk of vitamin B12 deficiency.
Most persons that have low levels and diets poor in vitamin B12 would do well to supplement B12 daily.


Vegetarian diet causes vitamins and mineral deficiency

All types of diets have potential health risks as well as benefits associated with their consumption. Plant based vegetarian diets are no exception to this rule.
Vegetarians living enjoy remarkably good health, exemplified by low rates of obesity, coronary diseases, diabetes, many cancers, and increased longevity.

However because they don’t eat meat—and sometimes don’t eat any animal foods at all—vegetarians and vegans need to be sure they’re getting enough vitamins and minerals from their food.

Typically, vegetarians have relatively high intakes of folate and similar intakes of vitamin B6, as compared with the non-vegeterians. However, vegetarians (and particularly vegans) typically have relatively low intakes of vitamin B12, calcium and iron.

Vitamin B12 is essentially absent from plant foods and is present in small amounts in dairy products (but in somewhat higher amounts in eggs). Therefore, dietary intake of vitamin B12 in vegetarians is low unless they consume large amounts of dairy products and eggs, or regularly consume fortified foods or vitamin supplements.

If you’re a strict vegetarian or if you exercise a lot (or both), you might need extra riboflavin.
Strict vegetarians and vegans need to eat plenty of nuts and whole grains such as oatmeal to meet their RDAs of niacin.

People who don’t eat these foods can get deficient of cobalamin if they don’t take supplements, because cobalamin is found naturally only in animal foods.

There’s very little Vitamin D in plant foods. If you don’t drink milk and also don’t get outside much, you—and your vegan kids—might not be getting enough Vitamin D.

Animal foods such as fish and meat are the best dietary sources of zinc. Fruits have virtually none. Children who don’t eat animal foods are more at risk for zinc deficiency.

Many delicious plant foods are high in iron so vegetarians don’t need to worry. You can also increase the iron content of
vegetable foods by using cast-iron cookware.

Carnitine is an amino acid you make in your body from the essential aminos lysine and methionine. In foods, carnitine is found in meat, especially beef, pork, and lamb.
There’s virtually none in plant foods, so vegetarians should be sure they’re getting enough foods that contain lysine and methionine, the building blocks for carnitine.

If you atr vegetatian or vegan be sure that get adequate amount of vitamins and minerals. Multivitamins, calcium and iron supplements, etc. can also provide some of these nutrients when diets are lacking.

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