Fruits are an essential part of any healthy diet because they supply several key nutrients such as vitamin C and potassium. These nutritious foods also supply varying amounts of the eight B vitamins you need for energy production. The exact content of each B vitamin is different depending on what fruit you eat, and some fruits are better sources than others.

    Thiamin for Thinking

    Thiamin, or vitamin B-1, is crucial for the function of your brain and plays a role in nerve transmission throughout the body. Women need 1.1 milligrams per day, while men require 1.2 milligrams. Enriched grains, meat, eggs, nuts, seeds and legumes are the best sources of niacin, but a 6-ounce serving of grapefruit juice supplies 0.3 milligram, which is 27 percent of the dietary reference intake for women and 25 percent for men. Pineapple and orange juice provide trace amounts, as well.

    Riboflavin for Red Blood Cells

    What Vitamins Do Mangoes Have?

    Women need 1.1 milligrams of riboflavin, or vitamin B-2, each day, and men require 1.3 milligrams. This vitamin is essential for the production of red blood cells. Eggs, meat, dairy foods, legumes, nuts and leafy green vegetables are the best food sources of riboflavin, but a few fruits supply small amounts, too. A cup of prunes, for example, provides 0.25 milligram -- 23 percent of the DRI for women and 19 percent for men. Grape juice, prune juice, grapefruit juice and raisins deliver tiny doses, as well.

    Niacin for Nerves

    Niacin, or vitamin B-3, is essential for the proper function of your nerves, and women need 14 milligrams each day, while men should have 16 milligrams. Meat, eggs, beans, enriched grains and nuts are top sources of the vitamin, but a cup of dates supplies 2.2 milligrams. This is 16 percent of a woman's DRI and 14 percent of a man's. Prune juice, prunes, peaches, nectarines and orange juice are additional fruit sources.

    Pantothenic Acid to Produce Hormones

    Fruits That Do Not Contain Folate

    Also called vitamin B-5, pantothenic acid helps your body produce and release hormones normally. Adequate intake of pantothenic acid is 5 milligrams per day. Meat, eggs, potatoes and leafy green vegetables are good sources of pantothenic acid. A 6-ounce serving of grapefruit juice supplies 1.3 milligrams of the nutrient, 26 percent of the DRI. Orange juice is another source.

    B-6 for Brain and Blood

    Your brain and blood rely on plenty of vitamin B-6, and adults need between 1.3 and 1.7 milligrams per day, depending on age. A medium-sized banana delivers 0.4 milligram, and a 1/2-cup serving of raisins supplies 0.1 milligram. Watermelon is another fruit source of vitamin B-6.

    Trace Amounts

    Some fruits contain trace amounts of a B vitamin but aren't significant sources. Also called vitamin B-7, biotin plays an essential role in human growth, and adequate intake for adults is 30 micrograms per day. Bananas, orange juice, raspberries and strawberries supply trace amounts, as well. Folate, also called vitamin B-9, plays a crucial role in DNA production and cell division, which makes it essential during pregnancy. Adults need 400 micrograms of folate each day, and pregnant women require a daily dose of 600 micrograms. A 3/4-cup serving of orange juice supplies 35 micrograms, and a small orange provides 29 micrograms. Papaya, bananas and cantaloupe are fruit sources of folate, too. There are no fruit sources of vitamin B-12, which is only found in animal products and fortified foods.

    What fruit has the most B vitamins?
    Avocados contain almost 20 vitamins and minerals. Just 1 cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of vitamin B6. Other health benefits of avocados include: Eye protection. more
    What kind of fruit has vitamin D?
    FOOD bc SMALLER PORTION d Vitamin D (IU) Fruit Orange juice, 100%, fortified 1/2 cup 50 Other Sources Almond beverage (almond milk), unsweetened 1/2 cup 54 more
    Which fruit is rich in vitamin D3?
    FOOD bc STANDARD PORTION d Vitamin D (IU) Fruit Orange juice, 100%, fortified 1 cup 100 Other Sources Almond beverage (almond milk), unsweetened 1 cup 107 more
    In which fruit vitamin B12 is present?
    Bananas are more nutritious and contain high vitamin-rich substances compared to other fruits. Banana also has more incredible health-enriching factors than an apple, which effectively benefits your health. Banana is one of the best vitamin B12-rich fruits. more
    Which fruit is high in vitamin B?
    Citrus Fruits Citrus fruits — such as oranges, clementines, and lemons — check off at least six of the eight B vitamins. They contain: Thiamin (B1) Riboflavin (B2) more
    Which fruit has more vitamin B12?
    Banana is one of the best vitamin B12-rich fruits. Banana does contain vitamins and fibre, which helps in managing blood pressure, reducing stress, relieving constipation and ulcer problems. more
    Which fruit is rich in vitamin K?
    A cup of sliced avocado can give you up to 50 micrograms of vitamin K. One-half cup of stewed prunes nets you about 32 micrograms. Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go. more
    Which fruit has vitamin D3?
    Orange. There are limited Vitamin D fruits. Around 75% of the people worldwide are either allergic to dairy products or are lactose intolerant, and some of them are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium. more
    Which fruit is good for vitamin D3?
    Orange. There are limited Vitamin D fruits. Around 75% of the people worldwide are either allergic to dairy products or are lactose intolerant, and some of them are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium. more
    What fruit has the most vitamin B12?
    Banana is one of the best vitamin B12-rich fruits. more
    What fruit is high in vitamin K?
    A cup of sliced avocado can give you up to 50 micrograms of vitamin K. One-half cup of stewed prunes nets you about 32 micrograms. Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go. more

    Source: healthfully.com

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