We all know fruit is good for us — but do you know exactly which vitamins you’re getting from each one? Understanding the nutritional profile of different fruits can help you make smarter choices for your health, whether you’re looking to boost immunity, improve skin health, or increase your energy levels.
Here’s a comprehensive guide to the key vitamins found in popular fruits available in Singapore and across Southeast Asia.
Vitamin C — The Immunity Booster
Vitamin C is essential for immune function, collagen production, and iron absorption. It’s also a powerful antioxidant that helps protect your cells from damage.
Top fruits for Vitamin C:
- Guava — A single guava contains over 200mg of Vitamin C, more than double the daily recommended intake
- Oranges — The classic Vitamin C fruit, with about 70mg per medium orange
- Kiwi — One kiwi delivers about 65mg of Vitamin C, plus digestive enzymes
- Strawberries — A cup of strawberries provides nearly 90mg of Vitamin C
- Pineapple — Rich in Vitamin C and bromelain, an anti-inflammatory enzyme
Vitamin A — For Eyes and Skin
Vitamin A supports healthy vision, skin integrity, and immune function. It’s found in fruits as beta-carotene, which gives them their orange and yellow colours.
Top fruits for Vitamin A:
- Mango — One of the richest fruit sources of beta-carotene, with a single mango providing up to 35% of daily Vitamin A needs
- Papaya — Packed with beta-carotene and also great for digestion
- Cantaloupe — A cup provides over 100% of your daily Vitamin A requirement
- Watermelon — Contains both beta-carotene and lycopene for double antioxidant benefits
- Passion Fruit — A surprisingly rich source of Vitamin A in a small package
Vitamin B6 — Energy and Brain Health
Vitamin B6 plays a crucial role in brain development, metabolism, and the production of serotonin and dopamine — the “feel good” hormones.
Top fruits for Vitamin B6:
- Bananas — The go-to fruit for B6, with one medium banana providing about 25% of your daily needs
- Avocado — Technically a fruit, and an excellent source of B6 along with healthy fats
- Jackfruit — Popular in Southeast Asia, it’s a good source of B6 and dietary fibre
- Durian — Love it or hate it, durian is packed with B vitamins including B6
Vitamin E — The Skin Protector
Vitamin E is a fat-soluble antioxidant that protects cells from oxidative stress. It’s particularly beneficial for skin health and may help reduce UV damage.
Top fruits for Vitamin E:
- Avocado — One of the best fruit sources of Vitamin E
- Kiwi — Contains about 1mg of Vitamin E per fruit
- Mango — Provides a moderate amount of Vitamin E alongside its Vitamin A content
- Blueberries — Small but mighty, with both Vitamin E and powerful anthocyanin antioxidants
Potassium — Heart and Muscle Health
While not a vitamin, potassium is a critical mineral found abundantly in fruits. It helps regulate blood pressure, fluid balance, and muscle contractions.
Top fruits for Potassium:
- Bananas — The most well-known source, with about 420mg per fruit
- Durian — Extremely high in potassium at around 436mg per cup
- Coconut Water — Nature’s sports drink, with about 600mg per cup
- Oranges — A good source at around 240mg per medium orange
- Rockmelon (Cantaloupe) — About 430mg per cup of diced melon
Quick Reference Chart
| Fruit | Key Vitamins | Best For |
|---|---|---|
| Guava | C, A, Potassium | Immunity, Skin |
| Mango | A, C, E, B6 | Eyes, Skin, Energy |
| Banana | B6, C, Potassium | Energy, Heart |
| Kiwi | C, E, K | Immunity, Skin |
| Orange | C, B1, Potassium | Immunity, Heart |
| Papaya | A, C, Folate | Digestion, Skin |
| Watermelon | A, C, Lycopene | Hydration, Eyes |
| Blueberries | C, E, K | Brain, Skin |
| Durian | B6, C, Potassium | Energy, Heart |
| Strawberries | C, Folate, Manganese | Immunity, Heart |
The Bottom Line
The best strategy for getting a wide range of vitamins is to eat a variety of fruits. Try to include fruits of different colours in your diet — each colour typically represents a different set of nutrients and antioxidants.
Want to make it easy? Our Ah Ho Fruits Omakase Fruit Box is curated with a diverse mix of seasonal fruits, giving you a balanced spread of vitamins delivered right to your doorstep.
