Fruits are an integral part of any healthy diet. Many of them are an invaluable source of key nutrients: vitamin C and potassium. All contain certain vital vitamins in various doses. Choosing the best fruits, I want to take those that are not only beautiful and tasty, but also provide the body with the maximum range of healthy organic compounds in large quantities.
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Instruction manual
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It is very difficult to arrange the most vitamin-rich fruits in descending order or increase in the content of useful substances in them, because each one can have a little more than some, but a little less than others. But it is possible to highlight the top 10 fruits that provide the body with maximum variety in very tangible doses. Among the "winners": kiwi, apples, oranges, bananas, grapes, papaya, pomegranates, avocados, pineapples, grapefruit.
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Some people are surprised by the presence of avocados on this list, not because someone doubts its benefits, but because not everyone considers this product a fruit. However, that is precisely what he is. One medium avocado contains an impressive dose of vitamin A, a wide range of B vitamins, and vitamins K and E.
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Particular attention should be paid to oranges. They, among other things, contain vitamin D. It is this organic compound that is uncharacteristic for fruits. If it is in other sweet and juicy fruits, then in doses not worth attention.
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Another feature of oranges is that they are a source of folic acid. She is also rich in bananas, papaya and melon. Folic acid (vitamin B9) plays one of the decisive roles during pregnancy, as it is responsible for DNA synthesis and cell division. Only the listed fruits are able to provide the body with a sufficient amount of this vitamin.
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Many fruits that are not in the top 10 are no less useful. Maybe not all vitamins they contain are presented in sufficient doses, but some serve as an excellent source of one organic compound. So, vitamin A, which is rich in almost all fruits, is still most found in cantaloupe, mango and passion fruit melons.
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The digestive and nervous systems, skin and energy metabolism of nicotinic acid (vitamin B3) are responsible for peaches and nectarines.
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Pantothenic acid (vitamin B5) is rich in such an exotic fruit as cannon.
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If you are looking for sweet sources of vitamin K that regulate blood calcium and ensure bone health, look for pears and plums.
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The vitamin that helps to absorb vitamin K and form red blood cells is worth looking for in apricots (and best of all - in dried apricots).
note
There is only one organic compound that fruits cannot provide you with - vitamin B12. To meet the needs of the body in it is better to look for other sources.