I love this time of year when vendors from neighboring farms set up their road side stands with fresh vegetables and fruits of the season. My summer pastime is making jelly/jam from strawberries, peaches, plums, concord grapes and others. Of course adding all the sugar to the fresh fruit – wreaks havoc on a diabetic, so much of my harvest is given away. It is just something I love doing and will continue.
Fruits are loaded with natural vitamins our bodies crave to function properly. And even though we all take a multi-vitamin, much of what we need is easy to find this time of year in all the fresh fruits and vegetation from our garden, or from a nearby farm.

1. Strawberries – 1 Cup of whole berries has several vitamins including Vitamin A – 17 IU
Vitamin B1 (thiamine) – 0.035 mg
Vitamin B2 (riboflavin) – 0.032 mg
Niacin – 0.556 mg
Vitamin C – 84.7 mg
Vitamin E – 0.42 mg
plus other vitamins in small amounts.

2. Raspberries – 1 Cup has Vitamin A – 41 IU
Vitamin B1 (thiamine) – 0.039 mg
Vitamin B2 (riboflavin) – 0.047 mg Niacin – 0.736 mg
Pantothenic Acid – 0.405 mg
Vitamin B6 – 0.068 mg
Vitamin C – 32.2 mg
Vitamin E – 1.07 mg

3. Banana – 1 medium banana is filled with potassium and other minerals along with vitamins.
Vitamin A – 76 IU
Vitamin B1 (thiamine) – 0.037 mg
Vitamin B2 (riboflavin) – 0.086 mg
Niacin – 0.785 mg
Pantothenic Acid – 0.394 mg
Vitamin B6 – 0.433 mg
Vitamin C – 10.3 mg
Vitamin E – 0.12 mg
Also contains some other vitamins in small amounts.

4. Blueberries – 1 Cup serving. Blueberries are plentiful this time of year. Vitamins we consume when eating blueberries are:
Vitamin A – 217 IU
Vitamin B1 (thiamine) – 0.055 mg
Vitamin B2 (riboflavin) – 0.061 mg
Niacin – 0.08 mg
Pantothenic Acid – 0.184 mg
Vitamin B6 – 0.077 mg
Vitamin C – 14.4 mg
Vitamin E – 2.29 mg

5. Blackberries – 1 Cup – I find to be the most expensive on the market. Knowing the conditions one undertakes to harvest this delicious berry, I can understand why anyone would charge so much for so little. Vitamin A – 308 IU
Vitamin B1 (thiamine) – 0.029 mg
Vitamin B2 (riboflavin) – 0.037 mg
Niacin – 0.93 mg
Pantothenic Acid – 0.397 mg
Vitamin B6 – 0.043 mg
Vitamin C – 30.2 mg
Vitamin E – 1.68 mg

6. Cantaloupe – 1 wedge gives us Vitamin A – 2334 IU
Vitamin B1 (thiamine) – 0.028 mg
Vitamin B2 (riboflavin) – 0.013 mg
Niacin – 0.506 mg
Pantothenic Acid – 0.072 mg
Vitamin B6 – 0.05 mg
Vitamin C – 25.3 mg
Vitamin E – 0.03 mg

7. Figs – this is one of my favorite fruits for jam/jelly making. Their season is so short I don’t always find any to purchase but as with many in the fruit family, a fig is loaded with vitamins such as: Vitamin A – 91 IU
Vitamin B1 (thiamine) – 0.038 mg
Vitamin B2 (riboflavin) – 0.032 mg
Niacin – 0.256 mg
Pantothenic Acid – 0.192 mg
Vitamin B6 – 0.072 mg
Vitamin C – 1.3 mg
Vitamin E – 0.07 mg

8. Grapes – oh how delicious and refreshing a grape can be to the taste buds. Whatever variety, the American season is now here, and by July we should see our own vineyards overflowing with beautiful clusters of grapes. Again 1 Cup serving gives us the following vitamins: Vitamin A – 100 IU
Vitamin B1 (thiamine) – 0.104 mg
Vitamin B2 (riboflavin) – 0.106 mg
Niacin – 0.284 mg
Pantothenic Acid – 0.076 mg
Vitamin B6 – 0.13 mg
Vitamin C – 16.3 mg
Vitamin E – 0.29 mg

9. Kiwi Fruit – 1 medium Kiwi may give us 42 calories, but the nutrition value makes us forget the calorie count. Vitamin A – 60 IU
Vitamin B1 (thiamine) – 0.019 mg
Vitamin B2 (riboflavin) – 0.017 mg
Niacin – 0.235 mg
Pantothenic Acid – 0.126 mg
Vitamin B6 – 0.043 mg
Vitamin C – 64 mg
Vitamin E – 1.01 mg

10. Peach – 1 medium with skin – will be in season for the southern states in a few weeks, and by the middle of July they should be plentiful. Road side vendors in cities and towns make getting peaches an easy task, for my Peach preserves or for freezing for a future time. Loaded in the following vitamins: Vitamin A – 489 IU
Vitamin B1 (thiamine) – 0.036 mg
Vitamin B2 (riboflavin) – 0.047 mg
Niacin – 1.209 mg
Pantothenic Acid – 0.229 mg
Vitamin B6 – 0.037 mg
Vitamin C – 9.9 mg
Vitamin E – 1.09 mg

I have not listed the mcg (micrograms) but in each fruit Vitamin K was listed in micrograms. Those interested in Vitamin K could also take that wonderful vitamin into consideration. Of course there are many more fruits not listed here, and those may be the ones you would like more information on. For more detailed information on what I have not covered here go to: United States Department of Agriculture (USDA) Food & Nutrition Center.