All fruits contain vitamins, but only those fruits that contain a lot of nutrients provide tangible benefits to humans. From this point of view, we looked at seasonal and exotic, but already popular fruits. As a result, we found out which of them contain the highest content of vitamins important for the body. Perhaps, the conclusions will surprise you – they do not always coincide with the established opinion.
Apricots and Vitamin A
Compared to other fruits, apricots contain the largest amount of retinol or vitamin A. It is necessary for the growth of the body, so it is especially important in children’s nutrition. Retinol also strengthens the immune system and vision, and increases the elasticity of the skin, hair, and nails.
The vitamin A content in 100 grams of apricots is almost 11% of the daily requirement of the substance. Moreover, it is preserved in dried, frozen and canned fruits.
If we do not compare this fruit with others but talk only about it, then apricots contain a large amount of ascorbic acid, vitamins E and B.
There is also a lot of retinol in mangoes, tangerines, peaches, plums and oranges.
Who shouldn’t eat apricots?
Since apricots contain a significant amount of sugar, they should be eaten with caution in case of diabetes and overweight. Restrictions are necessary in case of gastrointestinal and liver diseases. Allergy to apricots and individual intolerance are possible.
Kiwi and vitamins C, E and K
Despite the established opinion that citrus fruits and sour apples are the leaders in ascorbic acid content among fruits, the largest amount of vitamin C is in kiwi – 100 grams contain 83% of the daily requirement. This useful substance strengthens the immune system, promotes the absorption of iron, which is important for the condition of the blood.
In addition, kiwi, due to its high antioxidant content, slows down skin aging and maintains its elasticity, helping to intensively produce collagen.
Following kiwi on the list of fruits with a large amount of ascorbic acid are oranges, mangoes, tangerines, pomegranates and apricots.
The exotic product surpasses other popular fruits in the amount of two other vitamins important for humans:
- E – necessary for the heart and blood vessels, blood and sex glands, good for vision, bones, skin, hair and nails, improves complexion;
- K – is required for proper metabolism and normal blood clotting.
You can also get vitamin E, for example, from peaches, tangerines and plums, and vitamin K from pears and apples.
Who shouldn’t eat kiwi?
It is not recommended to eat kiwi if you have an individual intolerance, and if you have gastritis, ulcers, or blood pathologies, you should use it with caution after consulting a doctor.
Mango and B vitamins
Mango surpasses other fruits not in the content of individual B vitamins, but in their total amount. Tropical fruits contain:
- B1 – necessary for carbohydrate metabolism and the endocrine system, helps provide the body with energy;
- B2 – important for the skin, mucous membranes, liver and vision, acts as an antioxidant, that is, slows down aging;
- B3 – required for oxidation-reduction reactions and energy metabolism, dilates small vessels;
- B4 – regulates cholesterol levels and is involved in the removal of this fat-like substance from the body;
- B5 – supports protein, fat, carbohydrate and cholesterol metabolism, production of blood hemoglobin, and skin beauty;
- B6 – strengthens the immune system, reduces the risk of anemia and blood diseases, improves the condition of hair and scalp;
- B9 – affects memory and brain reactions, helps in the breakdown of proteins and energy production.
The B vitamin complex is essential for the heart, blood vessels, brain and gastrointestinal tract, strengthens the nervous system, improves sleep and mood, and is important for the health of women and the fetus during pregnancy.
Following mango on the list of fruits with the highest content of these substances are pomegranates, oranges, kiwis, tangerines and apricots.
Who Shouldn’t Eat Mangoes?
Tropical fruits are contraindicated for people with individual intolerance. Too much mango can cause allergic reactions, indigestion. You should be careful with the product if you have kidney or pancreas diseases.
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What about apples, pears, and plums?
The fact that the usual seasonal fruits did not turn out to be the first in the ranking by the number of vitamins does not mean that these fruits are less useful than exotic ones. They also contain these substances and also contain dietary fiber, necessary for the proper functioning of the intestines, and various minerals. But the most important thing is that seasonal products get to stores and markets faster than those supplied from other continents. The less time passes between the collection and consumption of fruits, the more vitamins a person receives from them, since over time, useful substances are destroyed.
If we compare three seasonal fruits popular with Russians, it turns out that the largest amount of vitamins A, C, K and E is found in plums, and group B is found in pears.
But apples contain a lot of pectin, which provides the fruit with a low glycemic index. This means that they will not cause blood sugar levels to change abruptly. In addition, due to the large amount of antioxidants, apples help slow down oxidative reactions in the body, thereby prolonging youth and reducing the risk of dangerous diseases. These fruits also contain a lot of iron, and it is better absorbed in combination with vitamin C, which they also contain.
Important Please note that dietary supplements with antioxidants, unlike substances obtained from fruits, vegetables and greens, are ineffective in disease prevention. In addition, dietary supplements cannot be taken without supervision – only on the recommendation of a doctor and after the necessary diagnostics.
Who Shouldn’t Eat Apples, Pears, and Plums?
Apples are contraindicated for gastrointestinal diseases. If you eat these fruits on an empty stomach, they can cause bloating, flatulence, and irritation of the mucous membranes. For diabetes, it is better to choose green apples.
Pears eaten on an empty stomach also cause discomfort in the stomach. Fruits of sour varieties should not be consumed by the elderly. In case of severe diabetes, pears should not be introduced into the diet without consulting an endocrinologist.
Plums are contraindicated for people with high stomach acidity, ulcers and other gastrointestinal problems, diabetes and obesity, rheumatism, gout and urolithiasis.
Frequently asked questions about fruits
What is better: fresh fruits or dried fruits
Properly dried fruits and berries retain many useful components. However, 80% of moisture evaporates from such fruits, which increases their caloric content and sugar concentration. In addition, vitamin C is destroyed during the drying process.
So, dried fruits are healthy, but fresh ones are better.
Interesting fact Some dried fruits contain so many carbohydrates that a 100-gram serving is comparable to 11-14 teaspoons of sugar. This effect is achieved, for example, by prunes, figs, raisins and dates.
What is the best time to eat fruits?
The best time to eat fruit is in the first half of the day, up to 4 p.m. For example, you can eat one portion as a snack an hour and a half after breakfast, and the second one between lunch and dinner.
Remember that both sweet and sour fruits contain carbohydrates. They also contain a large amount of fiber. Such substances are better digested when a person is active, rather than during rest and sleep. Eating carbohydrate-rich foods early in the day helps control blood sugar levels.
Important Even the healthiest products should not be treated as medicine. If you have health problems, consult a specialist.
How much fruit can you eat daily
Roskachestvo experts recommend eating two servings of fruit and three servings of vegetables daily. Scientists from Harvard came to the same conclusion in a special study. They observed the diet of 100,000 people for 30 years. It turned out that the constant presence of fruit in the diet increases immunity and reduces the risk of respiratory, cardiovascular and oncological diseases.
The amount of fruits and vegetables in the daily menu should be about 400 grams, one serving is 80. Exceeding this norm can be harmful to health.
Interesting fact The optimal portion of fruits and berries for a particular person is the size of his fist.
How to Prepare Fruits to Preserve Vitamins
Use fresh fruit for cooking. Cut it right before using, because when exposed to air, vitamins quickly deteriorate, the slices lose moisture and become unappetizing. Use a knife with a thin and very sharp blade so that less juice flows out of the fruit.
1. Fruit salad
For this dish, take fruits from our top list of the most vitamin-rich ones: apricots and plums. Add other fruits according to your preferences, and to soften the sour shades of taste, add whipped cream.
Time: 10 minutes.
Take:
- 3 plums and apricots;
- 1 medium pear;
- 2 nectarines;
- powdered sugar and whipped cream to taste.
Wash and dry the fruit thoroughly, remove the pits. Cut the pulp into approximately equal pieces. Place the ingredients in a salad bowl, sprinkle with powdered sugar. Mix carefully and leave for three to four minutes so that the fruit releases juice.
Serve the salad in individual bowls, garnished with whipped cream.
2. Fruits in chamomile jelly
The dessert is especially interesting for its variability – you can choose any fruits with a large amount of those useful substances that you want to get from food. Therefore, in the recipe we will give an approximate list of fruits. The main thing is to pay attention to the principle of cooking the dish.
Time: 2 hours 15 minutes.
Take:
- 300 ml of water;
- 1 peach and 1 banana each;
- 100 g grapes;
- 8 g powdered gelatin;
- 1 filter bag of chamomile;
- 1 teaspoon honey.
Wash and dry the fruit. Peel the banana, remove the pit from the peach, and pick the grapes from the bunch. Pour a small amount of cool boiled water over the gelatin, stir, and leave to swell. Brew some chamomile tea and cool slightly. Then add honey and stir. Dissolve the swollen gelatin in warm tea.
Cut the fruit into small pieces, put it in a glass bowl, pour in the tea with gelatin and put it in the refrigerator. Carefully turn the solidified jelly out of the bowl onto a flat plate and cut into portions, like a cake.
What can be done?
Get tested to find out what vitamins, minerals, and other useful substances your body lacks and get doctor’s recommendations on how to replenish them. Eat fruits, berries, and vegetables every day, choosing colorful ones. In season, when fruits are the cheapest, freeze them and use them to prepare home-cooked meals in winter and early spring.
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