Fruits rich in vitamin a and c

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Fruits Rich in Vitamin A and C: A Comprehensive Overview

Vitamin A-Rich Fruits: Carotenoid Content and Pro-Vitamin A Activity

Caryocar brasiliense (Pequi) Caryocar brasiliense, commonly known as Pequi, is a prominent fruit from the Brazilian Cerrado known for its high carotenoid content, which includes β-cryptoxanthin and β-carotene. These carotenoids are precursors to vitamin A, contributing significantly to the fruit's pro-vitamin A activity. The vitamin A value in Pequi can vary widely depending on factors such as genotypic differences and environmental conditions, with some samples showing up to 719 µg Retinol Activity Equivalent (RAE) per 100 g of fresh fruit .

Vitamin C-Rich Fruits: Antioxidant Properties and Health Benefits

Cactus Pear (Opuntia ficus-indica) Cactus pear is notable for its high vitamin C content and its unique betalain pigments, which exhibit strong antioxidant properties. Studies have shown that consuming cactus pear can significantly increase plasma concentrations of vitamin C and improve overall antioxidant status in the body. This fruit also helps reduce oxidative stress markers, making it a valuable addition to a diet aimed at enhancing antioxidant defenses .

Kiwifruit (Actinidia spp.) Kiwifruit is another excellent source of vitamin C, with certain genotypes like A. eriantha containing particularly high levels. The concentration of vitamin C in kiwifruit peaks during specific stages of fruit development, correlating with the expression of key biosynthetic genes. This high vitamin C content makes kiwifruit a potent dietary source for boosting antioxidant intake .

Tropical Fruits from Nigeria Several tropical fruits grown in Nigeria, such as sweet orange, lime, grapefruit, pawpaw, and agbalumo, are rich in vitamin C. Sweet orange, in particular, contains the highest amount of vitamin C among the fruits studied, with 56.7 mg per 100 g of edible portion. These fruits are recommended for their significant vitamin C content, which can help meet nutritional requirements and support overall health .

Combined Benefits of Vitamins A and C in Fruits

Impact on Metabolic Syndrome Research indicates that a higher intake of vitamins A and C, along with increased fruit consumption, can reduce the risk of metabolic syndrome (MetS), particularly in women. A study involving Korean adults found that women with higher intakes of these vitamins and fruits had significantly lower incidences of MetS. This suggests that the combined antioxidant properties of vitamins A and C play a crucial role in metabolic health .

Cardiovascular and Cancer Prevention The synergistic effects of vitamins A, C, and E, along with carotenoids, are essential for preventing cardiovascular diseases (CVD) and certain cancers. Adequate levels of these vitamins in the diet are associated with a lower prevalence of these conditions. The combined intake of these antioxidants helps optimize health by reducing oxidative stress and supporting cellular functions .

Conclusion

Fruits such as Caryocar brasiliense, cactus pear, kiwifruit, and various tropical fruits from Nigeria are rich sources of vitamins A and C. These fruits not only provide essential nutrients but also offer significant health benefits, including antioxidant protection, reduced oxidative stress, and lower risks of metabolic syndrome, cardiovascular diseases, and certain cancers. Incorporating these fruits into the diet can help meet nutritional needs and promote overall well-being.

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Most relevant research papers on this topic

Supplementation with cactus pear (Opuntia ficus-indica) fruit decreases oxidative stress in healthy humans: a comparative study with vitamin C.

Cactus pear fruit supplementation improves antioxidant status and decreases oxidative damage to lipids in healthy humans, while vitamin C supplementation does not significantly affect body oxidative stress.

RCTHighly Cited

2004·

278citations

·L. Tesoriereet al.

The American journal of clinical nutrition

Effects of total vitamin A, vitamin C, and fruit intake on risk for metabolic syndrome in Korean women and men.

Intake of total vitamin A and C, as well as moderate and high fruit intake, may alleviate metabolic syndrome in women, but not in men, in a representative sample of the general South Korean population.

Observational StudyHighly Cited

2015·

94citations

·Sunmin Parket al.

Nutrition

Caryocar brasiliense Camb. fruits from the Brazilian Cerrado as a rich source of carotenoids with pro-vitamin A activity

Caryocar brasiliense fruits from the Brazilian Cerrado are a rich source of carotenoids with pro-vitamin A activity, with variations in vitamin A values based on factors like genotype, seasonality, and cultivation methods.

2021·

4citations

·K. C. Geöczeet al.

Journal of Food Composition and Analysis

Vitamins E plus C and interacting conutrients required for optimal health. A critical and constructive review of epidemiology and supplementation data regarding cardiovascular disease and cancer.

Optimal health requires synchronous optimization of vitamins C + E, A, carotenoids, and vegetable conutrients, which reduce cardiovascular disease risk and counteract precancerous lesions.

Literature ReviewHighly Cited

1998·

227citations

·K. Gey

BioFactors

Gene expression studies in kiwifruit and gene over-expression in Arabidopsis indicates that GDP-L-galactose guanyltransferase is a major control point of vitamin C biosynthesis

GDP-L-galactose guanyltransferase is a key factor in vitamin C biosynthesis in kiwifruit, and over-expression of this gene in plants can significantly increase vitamin C levels.

Highly Cited

2009·

247citations

·S. Bulleyet al.

Journal of Experimental Botany

Tropical fruits as sources of vitamin C.

Sweet orange, agbalumo, grapefruit, lime, and pawpaw are the highest sources of vitamin C in Nigeria, meeting nutritional requirements for this vitamin.

1980·

18citations

·I. O. Akinyeleet al.

Food Chemistry

Intake of vegetables, fruits, beta-carotene, vitamin C and vitamin supplements and cancer incidence among the elderly: a prospective study.

Intake of vegetables, fruits, beta-carotene, and vitamin C may reduce cancer risk in women, but no significant protective effect was found in men.

Observational StudyHighly Cited

1992·

372citations

·A. Shibataet al.

British Journal of Cancer

Bioactive compounds and antioxidant activity of fresh exotic fruits from northeastern Brazil

Fresh exotic fruits from northeastern Brazil, such as murici and mangaba, are good sources of antioxidants, with phenolic contents showing positive correlations with total antioxidant activity.

Highly Cited

2011·

458citations

·Maria Mozarina Bezerra Almeidaet al.

Food Research International

Vitamin A Update: Forms, Sources, Kinetics, Detection, Function, Deficiency, Therapeutic Use and Toxicity

Vitamin A plays a crucial role in multiple physiological functions, and its deficiency and metabolic fate can lead to potential pharmacological administration and toxicity.

Very Rigorous JournalHighly Cited

2021·

187citations

·A. Carazoet al.

Nutrients

Fruits: A potential source of vitamin c as essential human nutrition and immunity development: A review

High pressure processing, microwave processing, and freeze drying methods can effectively preserve Vitamin C in processed fruits, boosting human immunity and nutrition.

2020·

4citations

·V. Santhiet al.

The Pharma Innovation

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