Fruits, Veggies and Vitamins

The best way to boost your health is by supplying vitamins to your body. Here we have a quick overview on vitamins and their top sources. We won’t bore you with long lists and too many numbers, though.

Vitamin A

Responsible for bone, eyesight and skin development, Vitamin A also strengthens our immune system and resistance from infections to deceases. Furthermore is can prevent ulcers, monthly cramps or urinary problems.

If you experience dry skin, maybe even night blindness or developmental difficulties then you might have deficiency. Frequent alcohol consumption results in Vitamin A depletion. So if that’s you then you should take care of replenishing your storage.

A side note: Vitamin A needs to be supplied adequately if you are pregnant. Excess consumption might cause birth defects. So please consult a doctor.

The top three sources for Vitamin A are: Papaya, Grapefruit and Cantaloupe Melons. While Watermelon and Mangoes take a great second place. On third place we have: Tangerines, Oranges, Nectarines, Guavas and Blackberries.

What about veggies? Spinach and Carrots are alpine with Chicory, Red Paprika and Peas and good choices.

Vitamin C

Well, I’m sure you’ve heard of that one. The most popular vitamin while also important for teeth, muscles, bones, tendons and many more. It plays a major role in the fat transport system while also protecting proteins, carbohydrates, even our DNA and RNA from damage by free radicals and other reactive species.

It’s a great companion to Vitamin A and will also help your skin vitality and aid in healing wounds.

Hair loss, bruising and bleeding can be caused by a Vitamin C deficiency, with scurvy being the worst case.

Our top candidates here are Red Paprika, Broccoli and Blackberries. Followed by Cabbage, Cauliflower, Green Paprika, Kiwi, Brussel Sprouts and Strawberry. Then there are Oranges, Lemons and Limes that still have high values.

But don’t be fooled. Vitamin C is abundant. We listed the top sources but except in Olives and Corn they are in almost every fruit and vegetable. Even the spinach and the humble potato are viable sources. The amounts are rather small in grapes but those are just too delicious. 😉

Our note here: Smokers will need more Vitamin C because of oxidative stress on their body. Also cooking may destroy vitamin polls in veggies and fruit.

And other vitamins?

Of course there are more like B1, B2 and B6. They exists in many fruits and veggies in uneven amounts. Then there is Folate or folic acids. All of these are beneficial for your body and a topic when we dive deeper.