What Types of Vitamins Are in Fruit?

Portable, naturally sweet and nutritious, fruits make an ideal snack. Fruits are rich in soluble fiber, which supports heart health, and insoluble fiber, which aids in digestion. But the most healthful aspect of fruits may be their high vitamin content. Fruits contain most of the vitamins essential to your body's health and proper function.

Vitamin C

Vitamin C helps form, grow and repair your bones, skin and connective tissue, and promotes the function of your nervous system and blood cells. Vitamin C is an antioxidant. Antioxidants neutralize free radicals, which have damaging effects on your cells. Fruits that contain vitamin C include strawberries--which have a higher amount per calorie than any other fruit--persimmon, citrus fruits, papaya, kiwi and pineapple.

Vitamin K

Vitamin K helps your blood clot and regulates blood calcium levels. Apricots, avocado, blackberries, blueberries, boysenberries, Chinese pears, cranberries, grapes, kiwi, loganberries, mango, mulberries, pears, plums and pomegranate have high levels of vitamin K.

Folates

Folates, or B9 vitamins, are essential for the production of red blood cells and for the nervous system. They help synthesize DNA, and are essential for the formation of an unborn baby's nervous system. Good fruit sources of folates include avocado, boysenberries, dates, guava, mango, oranges, papaya, passionfruit, pineapple, pomegranate, raspberries and strawberries.

Niacin

Niacin, or vitamin B3, helps your body metabolize fats and carbohydrates, and supports the function of your nervous system, digestive system and skin. Fruits that contain high amounts of niacin include avocado, boysenberries, breadfruit, cherimoya, dates, guava, loganberries, lychees, mango, nectarines, passionfruit and peaches.

Riboflavin

Riboflavin, or vitamin B2, keeps your mucous membranes healthy, helps your body metabolize carbohydrates and amino acids--the building blocks of protein--and supports reproduction. Avocado, cherimoya, mulberries and passionfruit are excellent sources of riboflavin. Other fruits high in riboflavin include bananas, dates, grapes, lychees, mango, pomegranate and prickly pears.

Pantothenic Acid

Like most other B vitamins, pantothenic acid, or vitamin B5, supports your metabolism. It helps your body form the good kind of cholesterol, as well as certain hormones. Avocados are high in pantothenic acid, as are pomegranates, guavas and dates. Black currants, gooseberries, grapefruit, raspberries, starfruit and watermelon also contain moderately high amounts.

Vitamin B6

Vitamin B6 helps your body metabolize amino and fatty acids. It is an essential component in the creation of red blood cells and antibodies, and helps support normal nerve function. Vitamin B6 aids the chemical reactions of proteins in your body. The more protein you eat, the more vitamin B6 you need. Avocado, bananas, cherimoya and mango have high B6 levels. Vitamin B6 can also be found in dates, grapes, guava, lychees, passionfruit, pineapple, pomegranate and watermelon.

Vitamin E

Vitamin E keeps your blood from clotting, and helps your body form red blood cells. Like vitamin C, vitamin E is an antioxidant. Blueberries are high in vitamin E, as are mango and avocado. Black currants, boysenberries, cranberries, guava, kiwi, loganberries, mulberries, nectarines, papaya, peaches, pomegranate and raspberries also have significant vitamin E levels.