Fruits as Source of Vitamins

Fruits as Source of Vitamins



Fruits are a source of many essential vitamins and nutrients, besides being loved for their delightful taste. They contain many important vitamins required for carrying out biochemical reactions crucial for human growth and development. Let’s find out some fruits exuberant with vitamins, which play a significant role in life-sustaining processes.

Vitamins in Fruits

Vitamin A
Orange, watermelon, blackberry, peach, kiwi and apple are some of the fruits rich in vitamin A. This vitamin plays a crucial role in cell reproduction and formation of hormones. It is also essential for the stimulation of immune system and improvement of vision and hair growth. Vitamin A also promotes proper growth and development of bones and teeth. Deficiency of this important vitamin can trigger diseases like, night blindness, dryness of skin, weak bone and teeth.

Vitamin B1
Vitamin B1, also known as thiamine, is found in banana, pear, lemon, raspberry, orange, mango, grapefruit and pineapple. However, most of the fruits are not rich in thiamine. Vitamin B1 is an important vitamin required in carbohydrate metabolism or conversion of carbohydrate into energy. It is also important for ensuring normal functioning of heart, nervous system and muscles. Deficiency of vitamin B1 causes a disease known as beriberi, the symptoms of which includes, tiredness, numbness of hands and feet, muscle pain, loss of appetite and vomiting. This disease can sometimes affect the cardiovascular and nervous system.

Vitamin B2
Vitamin B2 or riboflavin plays a significant role in the production of red blood cells, growth and development of body and reproduction. It can be found in kiwi, though most fruits are not substantial sources of vitamin B2. Riboflavin is also required in carbohydrate metabolism.

Vitamin B3
Vitamin B3 is found in banana, peach,watermelon, kiwi and cantaloupe, and is essential for the smooth operation of digestive and nervous systems. It is also important for a healthy skin and normal growth. Sufficient intake of vitamin B3 prevents the occurrence of the disease ‘pellagra’, which causes gastrointestinal disorders, dermatitis, mental confusion, insomnia and even dementia. Vitamin B3, known as niacin is also required in releasing energy from food, and for the proper functioning of over 50 enzymes.

Vitamin B5
Vitamin B5, known as pantothenic acid is essential for food metabolism (releasing energy from food), and is found in orange and banana. It is also required in production of cholesterol, which facilitates the manufacture of vitamin D and steroid hormones. It ensures the proper use of other vitamins by human body and a healthy digestive system.

Vitamin B6
Pyridoxine or vitamin B6 plays a very crucial role in the metabolism of carbohydrate, fat and protein. It helps in the production of antibodies, and thereby plays an important role in proper functioning of the immune system. It is also required for the production of red blood cells and smooth operation of the nervous system. Vitamin B6 is mainly found in banana, and watermelon. Its deficiency may result in nausea, irritability, insomnia, dermatitis, asthma and allergies.

Vitamin B9
Vitamin B9 includes both folic acid and folate. Folic acid is required for cell growth and proper development of embryo and hence its sufficient intake is very important during pregnancy. Folate is important for production of red blood cells, DNA and constituent parts of the nervous system. Strawberry, blackberry, kiwi, orange and banana are significant sources of vitamin B9.

Vitamin C
This vitamin is abundantly found in apple, banana, pear, orange, lemon, plum, strawberry, raspberry, blackberry, grapes, mango and watermelon. Vitamin C or ascorbic acid is an antioxidant, i.e., it prevents the oxidization of free radicals, and thereby protects the tissues and cells from damaging. It is important for the formation of collagen, cartilage, blood vessels and muscles. It also facilitates the absorption of iron and reduces the risk of cardiovascular diseases and cancer. Poor intake of vitamin C can cause scurvy, symptoms of which includes spongy bleeding gums, loss of weight, irritability and wounds that cannot be cured easily.

Vitamin E
Vitamin E is also an antioxidant that protects body tissues and cells from possible damages triggered by the free radicals. It also assists in the formation of red blood cells, blood circulation and protection of cell membrane. Vitamin E is also essential for the proper utilization of vitamin K.

Fruits contain vitamins required for vital biochemical reactions. The deficiency of these vitamins could lead to occurrence of various diseases. Vitamins reduces the risk of fatal diseases by defending the body against harmful free radicals. Besides, fruits are also rich in minerals and fibers, and therefore, including sufficient amounts of them in your diet would immensely help you in leading a long and healthy life. By Chandramita Bora 


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