Vitamins, Minerals and Fiber in Fruits
Vitamins
Fresh fruits and vegetables contribute about 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% of thiamin and 15% of niacin to U.S diet.
The following fruits are important contributors (based on their vitamin content and the amount consumed) to the supply of indicated vitamins in the U.S diets:
Vitamin A: apricot, peach, cherry orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon
Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana, apple, cantaloupe
Niacin: peach, banana, orange, apricot
Riboflavin: banana, peach, orange, apple, avocado
Thiamin: orange, banana, grapefruit, apple
Minerals
Fresh fruits and vegetables contribute about 26% of the magnesium and 19% of the iron to the U.S diet.
The following fruits are important contributors to the supply of indicated minerals in the U.S diet:
Potassium: banana, peach, orange, apple, dried fruits such as apricot and prune.
Phosphorus: banana, orange, peach, fig, raisin
Calcium: tangerine, grapefruit, orange
Iron: strawberry, banana, apple, orange
Dietary Fiber
All fruits and nuts contribute to dietary fiber. Dietary fiber consists of cellulose, hemicellulose, lignin, and pectic substances, which are derived primarily from fruit cells walls and skin.
The dietary fiber content of fruits ranges from 0.5 to 1.5% (fresh weight basis).
Dietary fiber plays an important role in relieving constipation by increasing water-holding capacity of feces. Its consumption is also linked to decreased incidence of cardiovascular disease, diverticulosis, and colon cancer.
Vitamins, Minerals and Fiber in Fruits
