Vitamins And Minerals In Fruits And Vegetables

Vitamins And Minerals In Fruits And Vegetables

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Vitamins And Minerals In Fruits And Vegetables:

                              Vitamins permit your body to grow and develop. They additionally play necessary roles in bodily functions like metabolism, immunity and digestion. There are thirteen essential vitamins, as well as vitamins A, C, D, E, and K and B vitamins like B and vitamin B complex.  If you cannot meet your desires through food alone, you will need dietary supplements. Before taking any supplements you must take advice from your doctor or Nutritionist.

Vitamins And Minerals In Fruits And Vegetables

                                      Vitamins and minerals are essential nutrients your body wants in little amounts to figure properly.Most people ought to get all the nutrients they have by feeding a varied and diet. If you select to require nutrition and mineral supplements, remember that taking too several or taking them for too long will cause harmful effects.

Some people might have to require nutrition and mineral supplements. For info on WHO may benefit from supplements.

                                           The pages during this section contain recommendation and data regarding vitamins, minerals and trace components essential for health, including: 

• What they are doing
• How much you want
• What happens if you have got an excessive amount of
• Safety recommendation regarding supplements 

For data regarding nutrition for kids, see vitamins for youngsters.

What are vitamins?

There are 2 varieties of vitamins: Fat-soluble and Water-soluble.

Fat-soluble vitamins

• Fat-soluble vitamins are found principally in fatty foods like animal fats, as well as butter and lard, vegetable oils, dairy farm foods, liver and oily fish.

• While your body wants these vitamins each day to figure properly, you are doing not ought to eat foods containing them each day.

• This is as a result of your body stores these vitamins in your liver and fatty tissues for future use.

• These stores will build up in order that they are there once you want them. However, if you have got rather more than you wish, fat-soluble vitamins will be harmful.

Fat-soluble vitamins are:

• Vitamin A 

• Vitamin D 

• Vitamin E 

• Vitamin K 

Water-soluble vitamins

• Water-soluble vitamins aren't keep within the body, thus you wish to own them a lot of oftentimes.

• If you have got quite you wish, your body gets eliminate the additional vitamins once you urinate.

• Because the body doesn't store soluble vitamins, these vitamins are usually not harmful. However, this doesn't mean that each one giant amounts are essentially harmless.

• Water-soluble vitamins are found in fruit, vegetables and grains, not like fat-soluble vitamins, they'll be destroyed by heat or by being exposed to the air.

• They'll even be lost in water used for cooking.

• This means that by cookery foods, particularly boiling them, we tend to lose several of those vitamins. the most effective way to keep as several of the soluble vitamins as attainable is to steam or grill foods, instead of boil them.

• Water-soluble vitamins are vitamin C, the B vitamins and vitamin M(Folic Acid).

• There are also several different varieties of vitamins that are a very important a part of a healthy diet.

About Minerals?

Minerals are very helpful for your health :

1. Building robust bones and teeth.
2. Controlling body fluids within and outdoors cells.
3. 
   

   Turning the food you get at energy

• Minerals are found in foods like meat, cereals (including cereal product like bread), fish, milk and dairy farm foods, vegetables, fruit (especially dried fruit) and nuts.

• Essential minerals include Ca and iron, though there are also several different varieties of minerals that are a very important a part of a healthy diet.

About the Trace elements?

• Trace components also are essential nutrients that your body must work properly, however in a lot of smaller amounts than vitamins and minerals.

• Trace components are found in little amounts during a style of foods like meat, fish, cereals, milk and dairy farm foods, vegetables and bonkers.

•  Trace components are like iodine and fluoride.

                       You will get Vitamins , Minerals  from Fruits and Vegetables. These are taking in your daily life you will get more energy. Instead of supplements you will take fruits and vegetables in your healthy life. Supplements will give temporary results, if you need permanent and long lasting results you will prefer fruits and vegetables only.

Some Fruits are:  

Vitamins Info :

• Vitamin A
• Vitamin B 1(Thiamine)
• Vitamin B 2(Riboflavin)   
• Niacin
• Folate
• Pantothenic Acid
• Vitamin B 6
• Vitamin C
• Vitamin E
• Vitamin K

 Minerals Info :

• Potassium  
• Calcium 
• Selenium 
• Phosphorus 
• Magnesium
• Manganese 
• Iron  
• Sodium 
• Copper 
• Zinc

Also contain little amount of  some other minerals.

These Fruits and Vegetables contains all of above Vitamins and Minerals but each contains different different measures like units.

Apple :   Apple contains so many Vitamins that are , One apple contain .47 gms of Protein , 95 cal and 4.4 gms of fiber. 

Avocado: It contains 4 gms of Protein, 322 cal and 13.5 gms of Fiber.

Banana : One Banana contains 1.29 gms of Protein , 105 cals and 3 gms of Fiber. 

Blackberries: It contains 2 gms of Protein , 62 cals and 7.6 gms of Fiber.

Blackcurrants: It contains 1.57 gms of Protein , 71 cals .

Blueberries: It contains 1.1 gms of Protein , 84 cals and 3.6 gms of Fiber.

Boysenberries:One Cup contains 1.45 gms of Protein , 66 cals and 7 gms of Fiber.

Breadfruit: One Cup contains 2.35 gms of Protein , 227 cals and 10.8 gms of Fiber.

Cantaloupe: One half piece contains 0.58 gms of Protein , 23 cals and 0.6 gms of Fiber.

Cherimoya: One Cup contains 2.51 gms of Protein , 120 cals and 4.8 gms of Fiber.

Cherries: One Cup contains 1.46 gms of Protein , 87 cals and 2.9 gms of Fiber.

Chinese pear: It contains 1.38 gms of Protein , 116 cals and 9.9 gms of Fiber.

Cranberries: One Cup contains 0.39 gms of Protein , 46 cals and 4.6 gms of Fiber.

Dates: One Cup contains 3.6 gms of Protein , 415 cals and 11.8 gms of Fiber. 

Figs: It contains 0.48 gms of Protein , 47 cals and  1.9 gms of Fiber.

Gooseberries: One Cup contains 1.32 gms of Protein , 66 cals and 6.5 gms of Fiber.

Grapefruit: One Cup contains 1.45 gms of Protein , 74 cals and 2.5 gms of Fiber.

Grapes: One Cup contains 1.09 gms of Protein , 104 cals and 1.4 gms of Fiber.

Guava: One Cup contains 4.21 gms of Protein , 112 cals and 8.9 gms of Fiber.

Kiwi: It contains 0.79 gms of Protein , 42 cals and 2.1 gms of Fiber.

Lemon(without peel): It contains 0.92 gms of Protein , 24 cals and 2.4 gms of Fiber.

Lime: It contains 0.47 gms of Protein , 20 cals and 1.9 gms of Fiber.

Loganberries: One Cup contains 2.21 gms of Protein , 81 cals and 7.8 gms of Fiber.

Lychee: One Cup contains 1.58 gms of Protein , 125 cals and 2.5 gms of Fiber.

Mango: It contains 1.06 gms of Protein , 135 cals and 3.7 gms of Fiber.

Mulberries: One Cup contains 1.02 gms of Protein and 2.4 gms of Fiber.

Nectarine: One Cup contains 1.52 gms of Protein , 63 cals and 2.4 gms of Fiber.

Olives: It contains 0.07 gms of Protein , 10 cals and 0.3 gms of Fiber.

Orange: It contains 1.23 gms of Protein , 62 cals and 3.1 gms of Fiber.

Papaya: One Cup contains 0.85 gms of Protein , 55 cals and 2.5 gms of Fiber.

Passionfruit: One Cup contains 5.19 gms of Protein , 225 cals and 24.5 gms of Fiber.

Peach: It contains 1.36 gms of Protein , 58 cals and 2.2 gms of Fiber.

Pear: It contains 0.68 gms of Protein , 103 cals and 5.5 gms of Fiber.

Persimmon: It contains 0.2 gms of Protein  and 32 cals.

Pineapple: One Cup contains 0.89 gms of Protein , 82 cals and 2.3 gms of Fiber.

Plum: One Cup contains 1.15 gms of Protein , 76 cals and 2.3 gms of Fiber.

Pomegranate: It contains 4.71 gms of Protein , 234 cals and 11.3 gms of Fiber.

Prickly Pear: One Cup contains 1.09 gms of Protein , 61 cals and 5.4 gms of Fiber.

Raisins: It contains 1.32 gms of Protein , 129 cals and 1.6 gms of Fiber.

Raspberries: One Cup contains 1.48 gms of Protein , 64 cals and 8 gms of Fiber.

Starfruit: One Cup contains 1.37 gms of Protein , 41 cals and 3.7 gms of Fiber.

Strawberries: One Cup contains 0.96 gms of Protein , 46 cals and 2.9 gms of Fiber.

Tomato: It contains 1.08 gms of Protein , 22 cals and 1.5 gms of Fiber.

Watermelon: One medium slice contains 1.74 gms of Protein ,86 cals and 1.1 gms of 
Fiber.

Vegetables Info:

Alfalfa: One Cup raw sprouted alfalfa seeds contains 1.32 gms of Protein , 8 cals and 0.6 gms of Fiber.

Amaranth Leaves : One Cup contains 2.79 gms of Protein , 28 cals.

Artichoke: One Cup contains 3.4  gms of Protein , 64 cals and 10.3 gms of Fiber.

Asparagus: One Cup contains 2.1  gms of Protein , 20 cals and 1.8 gms of Fiber.

Bamboo shoot: One Cup contains 1.84 gms of Protein , 14 cals and 1.2 gms of Fiber.

Beet root: One Cup contains 1.43 gms of Protein , 37 cals and 1.7 gms of Fiber.

Bokchoy: One Cup contains 2.65 gms of Protein , 20 cals and 1.7 gms of Fiber.

Broccoli: One Cup contains 1.86 gms of Protein , 27 cals and 2.6 gms of Fiber.

Brussels Sprouts: One Cup contains3.98 gms of Protein , 56 cals and 4.1 gms of Fiber.

Butternut Squash: One Cup contains 1.84 gms of Protein and 82 cals

Cabbage: One Cup contains 0.95 gms of Protein , 74 cals and 1.4 gms of Fiber.

Carrots: One Cup contains 0.59 gms of Protein , 27 cals and 2.3 gms of Fiber.

Cauliflower: One Cup contains 1.14 gms of Protein , 14 cals and 1.4 gms of Fiber.

Celeriac: One Cup contains 1.49 gms of Protein , 42 cals and 1.9 gms of Fiber.

Celery: One Cup contains 1.25 gms of Protein , 27 cals and 2.4 gms of Fiber

Chinese Broccoli: One Cup contains 1 gms of Protein , 19 cals and 2.2 gms of Fiber.

Chinese Cabbage: One Cup contains 1.78 gms of Protein , 17 cals and 2 gms of Fiber

Corn: One Cup contains 4.02 gms of Protein , 113 cals and 2.8 gms of Fiber.

Cucumber: One Cup contains 0.34 gms of Protein , 8 cals and 0.3 gms of Fiber.

Daikon Radish: One Cup contains 0.98 gms of Protein , 25 cals and 2.4 gms of Fiber.

Eggplant: One Cup contains 0.82 gms of Protein , 35 cals and 2.5 gms of Fiber.

Fennel: One Cup contains 1.08 gms of Protein , 27 cals and 2.7 gms of Fiber

French beans: One Cup contains 12.48 gms of Protein , 228 cals and 16.6 gms of Fiber

Green Pepper: One Cup contains 0.64 gms of Protein , 15 cals and 1.3 gms of Fiber.

Jicama: One Cup contains 0.72 gms of Protein , 38 cals.

Kale: One Cup contains 2.47 gms of Protein , 36 cals and 2.6 gms of Fiber

Leek: One Cup contains 1 gms of Protein , 38 cals and 1.2 gms of Fiber

Lima Beans: One Cup contains 14.66 gms of Protein ,216 cals and 13.2 gms of Fiber.

Mushroom: One Cup contains 1.08 gms of Protein , 8 cals and 0.3 gms of Fiber.

Okra: One Cup contains 3 gms of Protein , 35 cals and 4 gms of Fiber.

Onions: One Cup contains 0.82 gms of Protein , 26  cals and 0.8 gms of Fiber

Parsnip: One Cup contains 2.06 gms of Protein , 111 cals and 5.6 gms of Fiber.

Peas: One Cup contains 8.58 gms of Protein , 134 cals and 8.8 gms of Fiber.

Potatoes: One Cup contains 4.33 gms of Protein , 161 cals and 3.8 gms of Fiber.

Pumpkin: One Cup contains 1.76 gms of Protein , 49 cals and 2.7 gms of Fiber.

Radish: One Cup contains 0.39 gms of Protein , 9 cals and 0.9 gms of Fiber.

Rapini: One Cup contains 1.27 gms of Protein , 9 cals and 1.1 gms of Fiber.

Spinach: One Cup contains 0.86 gms of Protein , 7 cals and 0.7 gms of Fiber.

Spirulina: One Cup contains 64.37 gms of Protein , 325 cals and 4 gms of Fiber.

Spaghetti Squash: One Cup contains 1.02 gms of Protein , 42 cals and 2.2 gms of Fiber.

Squash(Summer): One Cup contains 1.87 gms of Protein , 41 cals and 2 gms of Fiber.

Squash(Winter): One Cup contains 1.82  gms of Protein , 76 cals and 5.7 gms of Fiber

Sweet Potatoes: One Cup contains 2.29 gms of Protein , 103 cals and 3.8 gms of Fiber

Swiss Chard: One Cup contains 3.29 gms of Protein , 35 cals and 3.7 gms of Fiber

Taro: One Cup contains 1.56 gms of Protein, 116 cals and 4.3 gms of Fiber. 

Tumip: One Cup contains 1.11 gms of Protein, 34 cals and 3.1 gms of Fiber.

Yellow squash: One Cup contains 1.28 gms of Protein, 24 cals and 1.3 gms of Fiber.