Fruit is the richest source of most vitamins vital for the human body. They should be included in the daily diet of both children and adults, allowing them to develop correctly in the first case and maintain good health in the second. Certain fruits contain the most vitamins, so it is important to know what kind of fruits they are.
Instructions
Step 1
Thiamin, or vitamin B1, is essential for normal muscle, nervous system and heart function - in addition, it converts carbohydrates into energy. You can get enough thiamine from mangoes, grapefruits, raspberries, pineapples, lemons, oranges, and pears. Kiwi contains the largest amount of vitamin B2, or riboflavin, which is needed for the body to grow and produce red blood cells. The richest sources of vitamin B3, or niacin, are melons, kiwi, watermelon, peaches and bananas, which prevent dermatitis, insomnia, dementia, and gastrointestinal distress.
Step 2
Vitamin B5, or pantothenic acid, which improves metabolism and the production of natural cholesterol, is abundant in bananas and orange citrus fruits. You can get vitamin B6, pyridoxine, which is necessary for the metabolism of fats, carbohydrates and proteins, as well as the production of antibodies and red blood cells, from watermelons and bananas. The largest amounts of vitamin B9, folate, especially important during pregnancy, are found in strawberries, oranges, blackberries, bananas and kiwi.
Step 3
Vitamin A is found in apples, kiwi, peaches, blueberries, oranges, and watermelons, which are essential for the formation of hormones, the multiplication of healthy cells, the improvement of vision, hair growth, and for the strengthening of bones, teeth and immunity. Vitamin C, which has strong antioxidant properties and helps form collagen, blood vessels, and cartilage and muscle tissue, is abundant in bananas, apples, lemons, plums, raspberries, strawberries, blackberries, mangoes, watermelons, and grapes.
Step 4
Vitamin E, which has an antioxidant function, protects cell membranes and promotes the formation of red blood cells, can be obtained from kiwi, cranberries, blackberries, nectarines, persimmons, peaches, cherry plums, limes, tangerines, papaya, mango, guava, cherries, passionfruit and figs. When eating fruits, it should be remembered that all vitamins are stored only in raw fruits and are partially destroyed during heat treatment.
