Fruit is defined as the
edible part of a plant that consist of the seeds and surrounding tissues. They
are important source of micronutrients and are component of healthy diets,
which help in preventing major diseases. Nutritionally, fruits are energy-dense
foods containing vitamins, minerals, fiber and other bioactive compounds.
According to Mintah et
al. a fruit is the edible and fleshy seed-associated structures of certain
plants, which could be sweet (such as apple, oranges, grapes, strawberries,
juniper and bananas) or non-sweet (such as lemon and olives) in their raw
forms.
Some
basic concept related to health benefits of fruits and vegetables
As observed during the
specific Regional workshop on promotion of fruits and vegetables for health in
2014, there are several implications of the colours of fruits and vegetables.
This includes:
- The purple/blue colour of fruits and
vegetables signifies their antioxidants properties and their ability to reduce
the risk for cancer, stroke and heart diseases. - Red colours in fruits and vegetables
reduces the risk of cancer and improves heart health (as observed in tomato,
water melon, red grapes). - Orange/yellow-coloured fruits contains
carotenoids that help in maintaining healthy eyes (e.g. carrot, lemon,
pineapple) - Brown/white-coloured fruits contains
phytochemicals having antiviral and antibacterial properties as well as
potassium. Examples of such fruits and vegetables include banana, garlic,
onions, and ginger, etc. - The green-coloured fruits and vegetables
such as green apples, spinach, cucumber, and lettuce also have phytochemicals
that contains anticancer properties.
Health
benefits of some common fruits.
PAWPAW
Pawpaw
have low calorie content, and they do not contain cholesterol. They are very
high in vitamin C, vitamin A and flavonoids (useful in body metabolism).
Vitamin A help to maintain healthy skin and eyes. Pawpaw seeds are also used in
the treatment of stomach ache and ringworm infections. It contains powerful
antioxidants such as lycopene which helps to reduce your risk of many diseases,
especially one that tend to come with age, such as heart disease and cancer.The
ripe pawpaw are readily edible for eating but unripe pawpaw should be cooked
before eating, especially during pregnancy as the unripe papaw fruit is high in
latex, which can stimulate contractions.
BANANA
Banana
is one of the best fruit sources of vitamin B6. This vitamin helps your body
to:
·
Produce red blood cells
·
Metabolize carbohydrate and fats and turn
them into energy
·
Remove unwanted chemicals from your liver
and kidneys, and
·
Maintain a healthy nervous system.
The
fruit also contains
vitamin C, which
help your body to absorb iron faster, produce collagen, the protein which hold
your skin, bones and body tight together and maintain the skin health. Vitamin
C also support the brain health by helping to produce serotonin, a hormone that
affects you sleep cycle, moods and experiences of stress and pain.
Banana
also contains high level of potassium
(around 320-400mg) which meet about 10% of your daily potassium needs.
Potassium help your body maintain a healthy heart and blood pressure. Since
bananas are also low in sodium, this low sodium and high potassium combination
help to control blood pressure.
Bananas
give you energy. The fruit contain three natural sugars: sucrose, fructose and
glucose, and no amount of fat and cholesterol, giving you fat and
cholesterol-free energy. Therefore, it is ideal especially for children, and
athletes, for breakfast, as a midday snack or before and after sports.
In summary:
·
Lowers blood pressure
·
Prevents deficiency disorders
·
Keep skin healthy
·
Boost energy level
·
Controls body weight
·
Relieve muscle cramps
·
Hangover relief
·
Regulate bowel movement
·
Combat depression
·
Lowers chances of asthma
·
Act as anti-aging agent
·
High potassium prevent heart attack.
·
Lowers morning sickness in pregnant women.
SOURSOP
Soursop
is a fruit that is popular for its delicious flavor and impressive health
benefit.
It
is also very nutrient-dense and provides a good amount of fibre and vitamin C
for very few calories. A typical serving of this fruit is low in calories yet
high in several nutrients like potassium, magnesium, thiamine among others. It
can help in the treatment of several ailments such as worms and parasites
infections and as astringent for diarrhea and dysentery. It also improve the
body’s immune system and help to fight against cancer cells and reduce the
malignancy.
CUCUMBER
cucumber
are low in calories and contain a good amount of water and soluble fibers,
making it ideal for promoting hydration and aiding in weight loss.
- Cucumbers
contains antioxidants, including flavonoids and tannins, which prevent the
accumulation of harmful radicals and may reduce the risk of chronic diseases. - Cucumbers promotes hydration because they
contain about 96% water, and can help you meet your daily fluid needs. - It may aid in weight loss.
- It lowers the blood sugar level and
prevent some complications from diabetes. Hence, it is a must eat fruit for
those suffering from diabetes. - Eating cucumber help promote regular bowel
movements and prevent constipation due to the high water content and fiber.
BREADFRUIT
consumption
of breadfruits improves eye and bone health, immune system and physical
cognitive condition. It is high in carbohydrates
that gives you ready made energy, minerals, vitamins and carotenoids. Its
consumption also protect the body against cancer, vitamin A deficiency,
diabetes and heart disease. It is low in fat and cholesterol, it’s a ready
source of cholesterol; a ready source of omega-
and omega-6 fatty acid that regulate sebum production in the scalp and
prevent hair loss. Consumption of breadfruit juice also improves the glowing of
the skin, and dietary fiber content of the fruit prevents heartburn, acidity,
ulcer and gastritis.
