Vitamin B Complex: An Essential Nutrient for Health and Well-being

Vitamin B complex comprises a group of essential nutrients vital for growth, development, and various bodily functions. These water-soluble vitamins are crucial in catalyzing enzymatic reactions that convert food into energy and synthesize necessary substances within the body. Found abundantly in both plant and animal food sources, B vitamins serve as fundamental building blocks for optimal health and vitality.

While scientific research has yet to conclusively prove the efficacy of B vitamins in reducing cancer risk, evidence suggests that vitamin B9, also known as folic acid, may offer some protective effects against certain types of cancer. Nevertheless, further studies are warranted to establish definitive conclusions in this regard.

Delving into the specific roles of B vitamins, it becomes evident how intricately they regulate vital bodily functions. Vitamin B1 (thiamine) and vitamin B2 (riboflavin) are instrumental in energy production and exert influence over enzymes crucial for muscle, nerve, and cardiac function. Similarly, vitamin B3 (niacin) facilitates cellular energy production while maintaining the health of the skin, nervous system, and digestive tract.

Furthermore, vitamin B5 (pantothenic acid) plays a pivotal role in normal growth and development, whereas vitamin B6 (pyridoxine) aids in protein metabolism and supports the integrity of red blood cells, the nervous system, and immune function. Vitamin B7 (biotin) contributes to protein and carbohydrate breakdown, alongside hormone synthesis, while vitamin B9 (folic acid) is indispensable for DNA synthesis and red blood cell production.

Notably, vitamin B12 (cobalamin) emerges as a multifaceted nutrient essential for growth, blood cell production, nervous system function, and the interplay with folic acid and carbohydrates. Its deficiency can manifest in various symptoms including anemia, fatigue, loss of appetite, depression, neurological manifestations such as numbness and tingling, respiratory infections, hair loss, eczema, and impaired growth in children. Pregnant and breastfeeding women, in particular, require increased folic acid intake to mitigate the risk of birth defects in their offspring.

In conclusion, the significance of vitamin B complex cannot be overstated in maintaining overall health and well-being. From energy metabolism to DNA synthesis and beyond, these nutrients serve as indispensable cofactors in countless physiological processes. While the precise impact on cancer risk remains uncertain, their critical role in supporting vital bodily functions underscores the importance of ensuring an adequate intake of B vitamins through a balanced diet or supplementation. Moreover, targeted supplementation is crucial for specific populations, such as pregnant women, to safeguard against potential deficiencies and mitigate associated health risks in both themselves and their offspring.
Vitamin B Complex: An Essential Nutrient for Health and Well-being

Rice: Nutrient-Rich Global Staple

Rice serves as the predominant staple globally, acting as the main source of sustenance for over a billion people across various countries. In addition to meeting energy needs through calories, rice addresses the fundamental requirements for proteins, vitamins, and assorted nutrients. In a 100-gram serving, rice consists of carbohydrates (77.8g), proteins (6.8g), fiber (1.4g), fats (0.6g), providing an energy content of 344 Kcal.

An examination of the vitamin and mineral composition per 100 grams reveals calcium (24mg), phosphorus (94mg), iron (0.8mg), potassium (5mg), thiamine (0.07mg), riboflavin (0.03mg), and niacin (1.6mg).

Significantly, brown rice showcases a higher content of dietary fiber compared to white rice, totaling 1.6g per 100g. The processing of white rice involves the elimination of the bran or seed coat, which contains the majority of the fiber.

It is imperative to acknowledge that the concentrated reservoir of nutrients and minerals is found in the outer layers of rice, particularly in the husk and germs.
Rice: Nutrient-Rich Global Staple

Fat-soluble vitamins

Vitamins are micronutrients which are necessary for everyday healthy functioning of the body. They are organic substance, not synthesized within the body, that are essential in small amounts for the maintenance of normal metabolic functions.

Classification is based on solubility
-Water-soluble vitamins
-Fat-soluble vitamins

Characteristics of fat-soluble vitamins
-Dissolve in lipids
-Stored in tissues
-Require bile for absorption
-May be toxic in excess

Fat soluble vitamins can be stored in body -regular supply not needed. Fat-soluble vitamins are stored in the liver and fatty tissues. Water-soluble vitamins travel into the blood and stored in water-filled parts of body, e.g.; kidney

Vitamins A, D, E and K are fat soluble. Their absorption from the intestinal tract is associated with that of lipids, and a deficiency state may be caused by conditions that impair fat absorption. Fat soluble vitamins can accumulate to toxic levels if large amounts ingested.

Vitamin A
Also known as retinol, retinal, retinoic acid. Vitamin A is involved in vision, growth, reproduction, healthy skin, regulate immune system, and tissue differentiation.

Vitamin D
Functions: Hormone-like, mineralization of bones, cell metabolism

Vitamin E
Vitamin E functions:
-Fat-soluble antioxidant
-Protects cell membranes in body tissues and blood
-Participates in immune system

Vitamin K
Vit K functions
-Blood Clotting
-Bone formation
Fat-soluble vitamins

Vitamin B12 in human body

Vitamin B12, also called cobalamin is a water-soluble vitamin obtained through the ingestion of fish, meat, and dairy products, as well as fortified cereals and supplements.

It is an indispensable molecule with a very complex structure and an intricate pathway of absorption and cellular trafficking that requires molecular escort proteins in body fluids and intracellular chaperones.

Vitamin B12 is an essential water-soluble vitamin that is commonly found in a variety of foods such as fish, shellfish, meat, and dairy products. Vitamin B12 is frequently used in combination with other B vitamins in a vitamin B complex formulation.

The vitamin is a cobalt-containing coordination compound generated by intestinal microbes, and a natural water-soluble vitamin of the B-complex family that must combine with Intrinsic Factor (IF) for absorption by the intestine. Vitamin B12 enters the circulation about 3–4 hours later bound to TC (transcobalamin).

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.

Cobalamin is necessary for hematopoiesis, neural metabolism, DNA and RNA production, and carbohydrate, fat, and protein metabolism. B12 improves iron functions in the metabolic cycle and assists folic acid in choline synthesis.
Vitamin B12 in human body

Milk contain vitamin B12

Food fortifications with vitamin

Food fortification is the addition of nutrients to foods without the intention of replacing nutrients lost in preparation. The added nutrient may or may not have been present in the original food.

An evaluation of the possible health impact of niacin fortification of cereal grains in the US showed that fortification played a significant role in the decline so pellagra attributed mortality in the 1930s and 1940s and finally in the elimination of pellagra in the country.

In 1992, US FDA ruled that all cereal grain products be fortified with 140 μg folic acid per 100 g, and that additional of folic acid be allowed for breakfast cereals, infant formulae, medical and specials dietary foods and meal replacement products.

The US folate-fortification program increased folate intakes and more than doubled circulating levels of the vitamin, reduced plasma Hcy levels, and reduced the incidence of NTDs (neural tube defects).

Folate fortification is also reported to be associated with a 60% reduction in neuroblastoma, and embryonic tumor, among Canadian children.
Food fortifications with vitamin

Nutrition of breakfast cereals

Breakfast has been long recognized for its important contribution to the nutrient intake of both adults and children. Breakfast cereals are crucial because they constitute the first meal of the day.

And they are considered highly nutritious because they do not contain significant amounts of fat and do contain important quantities of essential vitamins and minerals and are almost always served with milk, which complements their nutritional value.

Eating a cereal breakfast with milk is an effective way to increase calcium intake, which is an important mineral for children and teenagers for the development of strong bones and teeth.

Breakfast cereals are a good source of complex carbohydrates which include starch, NSP and resistant starch; many breakfast cereals are also fortified with a range of vitamins and minerals.

For example, some breakfast cereals are fortified with B-vitamins, iron and sometimes calcium, making significant contribution to the dietary intake of these micronutrients. Fortified breakfast cereals provide on quarter of total iron intakes among young people.

Fortified breakfast cereals are the single source of iron in the young person diet, providing more iron that meat and meat products, breads or vegetables.

The average antioxidant content of the breakfast cereals was higher that of the fruits and vegetables, except for berries. The antioxidant content of whole-grain cereal with raisins was only slightly lower than that of berries.
Nutrition of breakfast cereals

Nutritional benefits of kiwifruit

The chemical composition of kiwifruit is of considerable interest to those wishing to understand the basis of the nutritional value and health benefits of consuming kiwifruit.

People are attracted to kiwifruit because of its brilliant green color and exotic taste. Kiwi is one of the few fruits that are green when it is completely ripe and it contains chlorophyll.

Kiwis are an excellent source of potassium, folate, beta-carotene, and vitamin C and K. The fruits are also a very good source of dietary fiber. They are also high in vitamin E, calcium, phosphorus, magnesium, copper, iron, zinc, and omega-3 fatty acids. 

Kiwifruit protects against and improves respiratory disease; reduce the risk of cancer; detoxifies the body. There are many studies using kiwifruit demonstrated antioxidant activities and other beneficial effects for cardiovascular disease and cancer as well as anti-inflammatory effects.

Kiwifruit is a good source of various phytonutrients and chemicals associated with healthy immune system. Kiwi’s high level of potassium helps keep body electrolytes in balance by counteracting the effects of sodium.

A 100 gram serving is about whole fruit (76 grams per medium kiwi) and provides 61 calories, 1.1. grams of protein, 0.5 gram of fat, and 14.7 of carbohydrate, with 3 grams of fiber and 9 grams of natural sugars (fructose and glucose).

The bioactivity of kiwifruit is largely attributed to the presence of nutrient and antioxidants such as vitamins C and E, caffeic acid, naringenin, quercetin and epicatechin. Kiwifruit often regarded as a nutrient-dense fruit.

The nutrition adequacy and nutrient density value of kiwifruit are driven primarily by its high vitamin C content. Like other vitamin C-rich foods, kiwifruits are particularly important in promoting respiratory tract health.
Nutritional benefits of kiwifruit

What are antioxidants?

A biological antioxidant is a compound that protects biological systems against the potentially harmful effects of processes or reactions that cause excessive oxidation.

Although oxidation is an important process for sustaining life, it produces free radicals (‘hydroxyl radical’ or ‘superoxide anion’ or ‘hydrogen peroxide’), which cause chain reactions in the body that eventually damage the cells. Antioxidant can prevent this destructive oxidation of other molecules in the body.

Antioxidants stop the chain reaction by removing the free radicals and by stopping other oxidation reactions.

Antioxidants are found naturally in many foods, primarily fruits and vegetables. They are also available as supplements.

Hydrophilic compounds, such as vitamin C, thiols, and flavonoids, as well as lipophilic compounds such as vitamin E, vitamin A, carotenoids, and ubiquinols, are the best-known natural antioxidants.

Some minerals, such as selenium are also considered to have antioxidant properties. Many studies report benefits of antioxidants in preventing heart disease, neurological diseases, macular degeneration and even some cancers.
What are antioxidants?

Common causes of vitamin k deficiency in human

A deficiency of vitamin K is unlikely in healthy adults. The populations groups that appear to be most at risk for a vitamin K deficiency are newborn infants, people being treated chronically with antibiotics, people with severe gastrointestinal malabsorption disorders, and the elderly.

Diseases of the gastrointestinal tract, biliary stasis, sliver diseases, cystic fibrosis, celiac disease, and Ascaris infection can interfere with enteric absorption of vitamin K.

The synthesis of vitamin K by the intestinal flora meets the requirements of this vitamin. But sterilization of the large intestine by the prolonged use of sulfonamides and antibiotics or diarrheal diseases like sprue, ulcerative colitis and conditions with reduce fat absorption may lead to vitamin K deficiency.

Vitamin K deficiency also occurs in patients with malabsorption and sometimes following prolonged use of broad spectrum antibiotic by mouths (which can destroy the colonic bacteria). Many antibiotics like penicillins, cephalosporins, aminoglycosides, chloramphenicol, amphotericin B, erythromycin are reported to cause vitamin K deficiency and hypoprothrombinemia.

Certain types of drugs can impair vitamin K function. These include warfarin and other 4-hydroxycoumarin anticoagulants and large doses of salicylates, which inhibit the redox cycling of the vitamin.

Newborn are particularly at risk because their food is limited to milk, which is low in vitamin K; their stores of the vitamin are low because inadequate amounts cross the placental and their intestinal tract is not yet populated by vitamin K-synthesizing bacteria.
Common causes of vitamin k deficiency in human

Characteristics of water soluble vitamins

The American diet generally contains adequate amounts of the water soluble vitamins.

The nine water soluble vitamins – eight B vitamins and vitamins C are found in the watery components of foods, such as the juice of an orange. These vitamins got their names from the labels B and C on the test tubes in which they were first collected. Later, test tube B was found to contain more than one vitamin.

These vitamin are distributed into water filled-filled compartments of the body, including the fluid that’s surrounds the spinal cords.

The body absorbs water-soluble vitamins easily and just as easily excretes them in the urine. At any time, the vitamins may be picked up by the extracellular fluids washed away by the blood, and excreted in the urine. Therefore water soluble vitamins need to be consumed more frequently that fat-soluble ones because excess water soluble will be excreted.

They are seldom reach toxic level when compared with fat soluble vitamins.

Some of the water-soluble vitamins are destroyed by heating during cooking all of them are subject to leaching into cooking water.

In the body, water soluble vitamin act as coenzymes – that is, they assist enzymes in doing their metabolic work within the body.
Characteristics of water soluble vitamins 

What is tocotrienols?

Tocopherols and tocotrienols which are collectively known as tocochromanols, belongs to the group of vitamin E compounds.

Tocotrienols occupy a special place due to their unique chemical structure and properties. They are generally located in seeds and fruits; however, there is a high variation in the relative abundance for each tocotrienols homologue.

Tocotrienols are a group of four amphipathic molecules (alpha, beta, gamma, delta) that differ in the number and position of the methyl groups in the polar head.

Delta-tocotrienols tends to be the predominant form found in seeds, followed by alpha and gamma forms, whereas gamma-tocotrienols is the predominant form in fruits.

The gamma-tocotrienols is the most prevalent form in nature and it also appears to be the form with strongest potential for dietary health benefits.

Most tocotrienols from market are derived form rice bran oil and palm oil. Presently marketed forms of tocotrienols contain mixed tocotrienols in their unesterified forms.

The major sources of tocotrienols are plant, oils, and the richest sources are palm oil, rice bran oil, palm kernel oil and coconut oil.

Tocotrienols are not found in the green parts of plants but, rather in the bran and germ fraction of certain seeds and cereals. All of the natural tocotrienols are fat-soluble, water insoluble oils.
What is tocotrienols?

What is vitamin B complex?

The group of vitamin known as the B complex helps the body to produce energy from food by aiding the conversion of carbohydrate to glucose - the body’s main fuel. The B complex are all water soluble, and they are generally needed in small amounts.

It is called the B complex, since it is composed of several types of vitamin Bs, each responsible for specific functions in the human body.

Thiamin (B1), riboflavin (B2), nicotinic acid or niacin (B3), vitamin B6, biotin and pantothenic acid (B5) are examples of vitamin B. This B complex also includes amino-benzoic acid and inositol.

The presence of B complex vitamins on the body is vital to the metabolism of both fats and proteins. They are also essential for a well-functioning liver and gastrointestinal tract, the nervous system, and for maintaining healthy skin, hair and eyes.

The B-complex vitamins are important components of the stress response in that deficiency of vitamin B1, B5 and B6 can lead to anxiety reactions, depression, insomnia, and cardiovascular weakness, while B2 and niacin deficiencies have been known to cause stomach irritability and muscle weakness.

Three of the B vitamins are especially important: folate, B6 and B12.
*Folate is extremely important for general health
*Vitamin B6 is important for heart and also needed for the manufacture of serotonin, an important chemical in the brain that helps prevent depression.
*Vitamin B12 has many functions, including keeping the brain, heart, arteries, and nervous system healthy.
What is vitamin B complex?

Vitamin in general

Vitamin are chemically unrelated organic substances that are grouped together because each is essential in the diet in minute amounts and is required for specific metabolic reactions within the cells.

Traditionally they are classified according to their solubility water and fat solvents and, from a physiological standpoint; this property determines the pattern of transport excretion and storage within the human body.

Several of the vitamins, while conveniently considered as a single substance, actually are a group of structurally related compound that tend to behave alike physiologically.

In general however, physiologically function tends to be limited to one active form to which the related forms are converted.

Whether a substance must be supplied intact to the cell or can be synthesized by the cell depends on the assortment of enzymes peculiar to the cell species.

A substance, therefore, may be a vitamin for one species but not for another. The difference lies whether the substances is required in the diet or whether it can be synthesized by human body.
Vitamin in general

What is Vitamin C?

The discovery so ascorbic acid, better known as vitamin C in 1928 by the Hungarian Dr. Szent-Gyorgyi, a later Nobel Prize winner, was one of the biggest achievements in the biochemical area. 

Vitamin C is a water-soluble nutrient essential for life and is used by the human body for many purposes.

The most well known of all of vitamin C’s benefits are its powerful antioxidant properties that protect human being from the damaging effects of oxidation.

Reduction and oxidation chemicals signal cells to divide to change their structure and behavior or to die. One of the most critical controlling factors is the availability of vitamin C. High doses of vitamin C, in combination with related nutrients may prevent or even cure cancer.

Another most vitamin C’s vital roles in human health is in the production and maintenance of collagen. Collagen is a protein that makes up the connective tissues found throughout the body, especially in the skin, ligaments, cartilage, bones and teeth.

In some observational studies, vitamin C consumption from both food and supplements correlated with reduced mortality and with lower risk for ischemic heart disease, particularly when subjects had low vitamin C.
What is Vitamin C?

Vitamin in general

Mention the word vitamin, and almost magical image comes to mind. Vitamins have been purported to do everything from boosting one’s energy level to increasing sexual prowess to curing disease.

In 1912, a Polish chemist named Casimir Funk, proposed that disease may be caused by a missing ingredient that should be in the diet. He suggested that this ingredient was responsible for giving life and contained nitrogen.

Although not all vitamins contain nitrogen, the word “vitamin” has survived since its naming by Funk who set in motion the idea that many disease may be cured by administering foods rich in certain vitamins.

Vitamins are essential dietary substance needed in small amounts to regulate chemical reactions in the body.

Vitamins needed to make enzymes and hormones – important substances of the body uses to make all the many chemical reaction for the body to live.

Vitamins are important for proper growth and maintenance of good health, but they appeared to posses no greater properties beyond their basic chemical function.

Vitamins do indeed participate in the chemical reactions that release energy from carbohydrates, and proteins, and fats, but contain no inherent energy themselves.

Vitamins are required for normal reproductive metabolism, but they are not aphrodisiac. And inclusion of vitamins in the diets will cure disease, but only the specify deficiency diseases that develop in their absence.

Vitamins are generally found throughout the food supply in developed countries and are consumed in adequate amounts, so despite popular believe belief, a vitamin supplement is usually not needed.

Vitamins are divided into two groups: fat soluble and water soluble.

Solubility confers on vitamins many of their characteristics,. It determines how they are absorbed and transported around by the bloodstream, whether they can be stores in the body, and how easily they are lost from the body.
Vitamin in general

Vitamin in Food

Vitamins are minor components of foods that play an essential role in human nutrition.

They are food substances contained in all living organisms and as such are absolutely necessary for proper growth and maintenance of health.

Many vitamins are unstable under certain condition of processing and storage and their levels in processed foods, therefore may be considerably reduced.

Synthetic vitamins are used extensively to compensate for these losses and to restore levels in foods. The vitamins are usually divided into two main groups, the water soluble and the fat soluble vitamins.

The occurrence of the vitamins in the various food groups is related to their water or fat solubility.

All vitamins found in liver and eggs are fat soluble, and those that are in fruits and vegetables are water soluble.

Some vitamins function as part of a coenzyme, without which the enzyme would be ineffective as a biocatalyst.

As catalysts vitamins speed up the processes in all living cells, plant and animal.

Some vitamins occur in foods as provitamins - compound but can be changed by the body into vitamins.

Lack of vitamins has long been recognized to result in serious deficiency disease. It can occur not only as a consequence of insufficient supply of vitamins by food intake, but an be caused by disturbances in resorption, by stress and by disease.

Almost all foods contain some vitamins and all the food groups contain foods that are good sources of a variety of vitamins. The sources of vitamins in significant amounts by food groups have been listed below:

*Meats, poultry, fish and beans provide thiamin, riboflavin, niacin, pyridoxine, pantothenic acid, biotin and vitamin B12.

*Milk contains both fat and water soluble vitamins. Milk and milk products provide vitamins A and D, riboflavin, pyridoxine and vitamin B12.

*Bread and cereals provide thiamin, riboflavin, niacin, pyridoxine, folate, pantothenic acid and biotin.

*Fruits and vegetables provide vitamins A and K. ascorbic acid, riboflavin and folate.

*Fat and oil provide vitamins A and E.

There are 13 vitamins in all, you need every single one of them, no exceptions.

No one food is a good source of all vitamins and as such a variety of foods should be consumed.

Some foods are very high in selected vitamins whereas some contain precursors or substances at serve as building blocks for many the vitamin in the body.
Vitamin in Food

Vitamin in Apricots

Vitamin in Apricots
Apricots are known for their high vitamin A content; they are also rich and source of vitamin C. If you wish to have a nice smooth, clean skin then eat lots of fresh apricots.

Dried apricots have a higher concentration of nutrients than fresh, making them extra rich in vitamin A and riboflavin.

In an eight-year study of 90,000 nurses, those worth the doest richest in carotenoids had 25% lower risk of heart diseases.

A study of more than 50,000 nurses found that women who got the most vitamin A in their diet reduced their risk of getting cataracts by more one-third. Three apricots provide 2,769 IU of vitamin A, 55 percent of RDA.

Dried apricots are best medicine for colds.

Apricots are an excellent source of vitamins B1, B2, B3, B5, and B6.
Vitamin in Apricots

Health Drinks

Health Drinks
Health drinks are very popular and efficient way to take in important nutrient, vitamin C and antioxidant and to provide fiber in the diet.

These combination drinks, often with such names as Cider Vinegar and Honey, Wheat Orange and Papaya Blend, are mixed and sipped on the go, helping busy people get their minimum daily five servings of fruits and vegetables.

Most health drinks made from fresh produce are good for pregnant women-especially if the produce is organic. But there are two reasons to be cautions about health drinks.

First reason
They may be too much of a good thing. The prenatal vitamin supplements often prescribed to expectant are packed with 100 percent of recommended daily allowances.

The vitamin intake from a balanced daily diet to the vitamin supplement pushes those levels to the upper limit.

Adding a nutrient packed health drink to the mix can easily push the daily dose of vitamins over the limits of safety. This is especially true with vitamin A.

A proper levels, vitamin A is important for your baby’s brain and eye development. But too much (more than the USDA recommended) can cause brain development to be slowed and can lead to neural tube defects.

In this case, vitamin A overload is definitely too much of a good thing.

Second reason
They may not healthy. Not all products with worlds “healthy” or “fruit” or even “vegetable” in their names are actually good for you.

Fruity soft drinks, flavored ice teas, sugary fruit juices, fruity wine coolers and energy and sport drinks as well as fruit “flavored” drinks may not be healthy drinks.

They often contain excess sugar, calories, caffeine and artificial sweeteners and flavorings that can easily cross the placenta.
Health Drinks

Nutrition in Fruit Juice

Nutrition in Fruit Juice
Fruit juice is important in human nutrition for beyond its use as a refreshing source of liquid. Many fruits contain a variety of minor ingredients, particularly vitamins and minerals, as well as carbohydrates which are the predominant solid component.

Although fruit contains small amounts of protein and fat, these are not important ingredients of juices.

Nutrients frequently consumed in sub-optimal concentrations by humans are protein, calcium, iron, vitamin A, thiamin (vitamin B1), riboflavin (vitamin B2) an ascorbic acid (vitamin C).

Some of these nutrients occur in higher concentrations in fruit juices than in other foods.

There is experimental evidence that indicates that ascorbic acid of natural origin is apparently superior to that of synthetic origin.

It has been established that the above phenomenon is caused by the presence of certain flavonoids compounds in fruit juice that influence blood circulation, increasing the permeability and elasticity of capillaries.

This action is known as vitamin P activity, but the flavonoids showing this property are not classified as vitamins, because there several substances with is activity and no serious deficiency diseases occur if they are not consumed.

There are indications that these flavonoids have a useful protective action, in particular against some respiratory diseases, but they are readily decomposed in the body, and it is impossible to maintain an effective concentration.

Apart from the more obvious benefits of fruit juice, such as being a source of potassium, it contains other substances that have or are claimed to have useful pharmacological activity. Sorbitol, which occurs in many fruit juices, has a laxative effect.

Several components with antioxidant activity are found in fruit juices. These are including ascorbic acid, tocopherols (vitamin E), beta carotene and flavonoids.

Beta carotene has antioxidant activity that can quench the singlet oxygen that can induce precancerous cellular changes.

Whatever the nutritional interest, it should be noted that changes occur during storage, particularly to the minor components of juices and particularly under adverse conditions (e.g., light, increasing temperature, time).
Nutrition in Fruit Juice

Contribution of Fruits to Human Nutrition

Contribution of Fruits to Human Nutrition
Fruits are not only colorful and flavorful components of our diet, but they also serve as a source of energy, vitamins, minerals and dietary fiber.

The U.S department of Agriculture Dietary Guidelines encourage consumers to enjoy “five a day,” eat at least two servings of fruit and three servings of vegetables each day and to choose fresh, frozen, dried or canned forms of a variety of colors and kinds of fruits and vegetables.

In some countries, consumers are encouraged to eat up to 10 servings of fruits and vegetables per day.

ENERGY (Calories)

• Carbohydrates: banana, breadfruit, jackfruit, plantain, dates, prunes, raisin

• Proteins and amino acids: nuts, dried apricot, fig

• Fats: avocado, olive, nuts

VITAMINS
Fresh fruits and vegetables contribute about 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% if thiamin and 15% of niacin to the U.S diet.

• 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 form fruit cell walls and skin.

• The dietary fiber content of fruits ranges from 0.5 to 1.5% (fresh weight)

• 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.

ANTIOXIDANTS
Fruits, nuts, and vegetables in the daily diet have been strongly associated with reduced risk for some forms of cancer, heart disease, stroke and other chronic disease. This is attributed, in part, to their content of antioxidant phytochemicals.

• Red, blue, and purple fruits (such as apple, blackberry, blueberry, blood orange, cranberry, grape, nectarine, peach, plum, prune, pomegranate, raspberry, and strawberry) are good sources of flavonoids and other phenolic compounds that are positively correlated with antioxidant capacity of the fruit.

• Orange-flesh fruits (such as apricot, cantaloupe, mango, nectarine, orange, papaya, peach, persimmon and pineapple) and some red flesh fruits (such as tomato, watermelon and pink grapefruit) are good sources of carotenoids. Availability of lycopene to human is increased during tomato processing.

Contribution of Fruits to Human Nutrition