September 10, 2010, Newsletter Issue #50: Getting The Best From Eating Fruit

Tip of the Week

People always tell us to eat fruit to improve our health, but how do we know which fruit are giving us most benefit? To get the most of our fruit consumption, we need to know what vitamins that improve our health are included in the fruit we eat every day. Here's a guide to the vitamins in common fruit:

Apple - A, C, E, Folate
Avocado - A, C, B1 (thiamine), B2 (riboflavin), B6, Niacin, Folate, Pantothenic Acid
Banana - A, C, E, B6, Niacin, Folate, Pantothenic Acid
Blackberry - A, C, E, Folate
Cantaloupe - A, C, Niacin, Folate
Grape - A, C, B6, Folate
Kiwi - A, B2, B6, C, E, Niacin and Folate
Lemon - A, C
Lime - A, C, Folate
Mango - A, B2, B6, C, E, Niacin and Folate
Orange - A, C, B1 (thiamine), Folate, Pantothenic Acid
Peach - A, C, Niacin, Folate
Strawberry - A, C, Folate
Tomato - A, C, Niacin, Folate, B6
Watermelon - A, C, B1 (thiamine), Niacin, B6, Folate

What are the vitamins good for?
Vitamin A helps with bone and tooth growth, cell reproduction and keeps skin and hair healthy. It also stimulates immunity.
Vitamin B1 (thiamine) helps the body produce energy by converting carbohydrates into energy. It also helps the heart, muscles and nervous system to work.
Vitamin B2 (riboflavin) helps with growth, reproduction, the production of red cells and the release of energy.
Vitamin B3 (niacin) helps with digestion and the conversion of food to energy. It also helps the skin and nerves to work.
Vitamin B5 (pantothenic acid) helps with the metabolism of food and the formation of good cholesterol and hormones.
Vitamin B6 (pyridoxine) helps the nerve system to function and assists the formation of red blood cells. It also helps create antibodies in the immune system.
Vitamin B9 (folate/folic acid) helps with cell growth, the formation of DNA, brain function and the nervous system. This is essential for pregnant women so that embryos will develop properly.
Vitamin C is an antioxidant which protects the body against free radicals. It also helps to fight viruses.
Vitamin E is an antioxidant. It also helps to heal broken skin.

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