Fruits are one of the main natural sources of vitamins, minerals and antioxidants. Each one brings different benefits to the body, from strengthening the immune system to improving the skin or protecting the heart.
We review which vitamins each fruit has and how to include them in your diet to make the most of their properties.
🍊 Vitamin C: the body’s natural shield.
Vitamin C (ascorbic acid) strengthens the immune system, promotes healing and helps absorb iron.
It is one of the most abundant in fresh fruits.
Fruits richer in vitamin C:
- Orange 🍊
- Mandarin 🍊
- Kiwi 🥝
- Strawberry 🍓
- Lemon 🍋
- Grapefruit 🍈
- Papaya 🍈
- Handle 🥭
- Guava 🌺 (one of the most abundant in the world)
- Acerola 🍒 (contains up to 30 times more vitamin C than orange)
👉 Tip: vitamin C is destroyed by heat, so it is best to consume these fruits fresh or in freshly squeezed natural juices.
🍌 Vitamin B6: energy and brain well-being.
Vitamin B6 (pyridoxine) is involved in the formation of neurotransmitters and helps in protein metabolism.
It is essential for maintaining energy and emotional balance.
Fruits with high B6 content:
- Banana 🍌
- Avocado 🥑
- Watermelon 🍉
- Handle 🥭
- Grenada 🍎
- Grapes 🍇
🍎 Vitamin A: health for eyesight and skin.
Vitamin A (retinol and beta-carotene) protects vision, strengthens the immune system and maintains healthy skin.
It is found mainly in orange or yellow fruits.
Fruits rich in vitamin A:
- Peach 🍑
- Handle 🥭
- Papaya 🍈
- Apricot 🍊
- Cantaloupe melon 🍈
- Watermelon 🍉
- Khaki 🍅
👉 These fruits are also excellent sources of antioxidants, which fight free radicals and delay cellular aging.
Vitamin E: antioxidant and cellular protector.
Vitamin E acts as a powerful natural antioxidant that protects cells from damage and contributes to cardiovascular and skin health.
Fruits containing vitamin E:
- Kiwi 🥝
- Avocado 🥑
- Blackberry 🍇
- Raspberry 🍓
- Handle 🥭
- Blueberries 🫐
- Papaya 🍈
🍇 B group vitamins: energy, metabolism and nervous system.
The B complex is made up of several vitamins (B1, B2, B3, B5, B6, B9 and B12, although the latter is only found in foods of animal origin).
These vitamins help convert food into energy and take care of the brain and muscles.
Fruits with a high content of B vitamins:
- Banana 🍌 (B6, B1, B2)
- Avocado 🥑 (B5, B6, B9)
- Date 🌴 (B3, B5)
- Melon 🍈 (B3, B6)
- Grapes 🍇 (B1, B6)
- Strawberries 🍓 (B9)
- Orange 🍊 (B9 – folic acid)
🍏 Vitamin K: essential for coagulation and bones.
Vitamin K is essential for blood clotting and bone health.
Although it is found more in vegetables, some fruits also provide it.
Fruits with vitamin K:
- Kiwi 🥝
- Grapes 🍇
- Plums 🍑
- Blueberries 🫐
- Avocado 🥑
- Blackberries 🍇
🍋 Vitamin D: the scarcest in fruits
Vitamin D is not found to any significant extent in fruits, as it is mainly produced through the sun and some foods such as oily fish or eggs.
However, citrus and tropical fruits help the body to better absorb vitamin D due to their vitamin C and magnesium content.
Fruits that favor its absorption:
- Orange 🍊
- Lemon 🍋
- Pineapple 🍍
- Papaya 🍈
🥝 Fruits more complete in vitamins.
Some fruits stand out for their high content of multiple vitamins, being authentic “natural multivitamins”:
- Kiwi: A, C, E and K.
- Mango: A, C, E and B6.
- Papaya: A, C, E and folic acid (B9).
- Avocado: E, K, B5, B6 and C.
- Strawberry: C, B9 and antioxidants.
- Orange: C, B1 and B9.
🌿 Conclusion.
Fruits are much more than a sweet and refreshing food: they are a natural source of essential vitamins that strengthen the body, protect cells and prevent disease.
Including a variety of colors and types of fruits in your daily diet – citrus, tropical, red, green and yellow – ensures balanced, energy-packed nutrition.
🥗 In short: the more colors in your fruit bowl, the more vitamins and health you will have in your body.
