Types

• Several vitamins await us in the fruits we eat, the most common being C, A, E, B6 and thiamin (B1). Oranges, grapefruit, strawberries and blackberries are known for their vitamin C content. You can get a healthy dose of vitamin A from cantaloupe, mango and watermelon. In addition, oranges and cantaloupe also contain thiamin. Vitamin E can be found in kiwi, mango and in avocado, even though we don't always eat this as a fruit in the U.S. Choose bananas for vitamin B6.
  
  

Effects

• The roles vitamins play in bodily functions are diverse. Vitamin C is involved in the synthesis of neurotransmitters for brain function and collagen, which makes up the structure of the body. Vitamin A is important for eye function and for a healthy immune system. Vitamin E is an antioxidant. Thiamin has been found to be important for both eye health and brain health. Vitamin B6 facilitates necessary chemical reactions in the body and promotes healthy function of the nervous system.
  
  

Prevention/Solution

• Consuming the vitamins we need from fruit may protect us from diseases and some factors associated with aging. Vitamin C and E work as antioxidants protecting molecules in the body from damage by free radicals often linked to cancer. Once vitamin E serves its purpose as an antioxidant it becomes inactive. However, vitamin C has been found to regenerate vitamin E. Through its role in eye health, vitamin A reduces the development of night blindness. Thiamin may reduce the risk of developing cataracts and the risk of dementia associated with Alzheimer's disease.
  
  

Considerations

• It is in our best interest to purchase, prepare and consume fruits in a way that maximizes their vitamin content. Cooking and transport can cause a fruit to lose some of its nutrient value. Eat fresh fruits for the most vitamins. Buying locally grown produce or growing your own whenever possible is the best way to eliminate any losses during the very long transport to your local supermarket. Choose frozen fruits over canned. Allow the fruits to thaw overnight instead of heating them.
  
  

Misconceptions

• Juicing fresh fruits is a healthy way to include more servings of fruit in your diet. However, sometimes the process is blamed for creating a product not as healthy as the whole fruit. This may be an issue regarding fiber content. Often a large amount of fiber is lost in juicing when you compare the final glass of juice to a whole fruit. That being said, you can still get plenty of vitamins. Juicing is a good way to add variety to your fruit intake. Eat a combination of whole fruit and drink fresh fruit juice daily to get vitamins and fiber.