Health Benefits of Fruits

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

Pawpaws 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 helps 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. This 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

Cucumbers 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 contain 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

The 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.