Variety is the spice of nutrition, as it is with life. But few of us capitalise on this nature’s truism. In fact, God has been so gracious enough as to make available to us-especially people living in the tropics, with special reference to Nigeria- a wide variety of highly nutritious, colourful fruits, season-in, season out.
Ordinarily, we should avail ourselves of their immense health benefits. Unfortunately, we would rather go for sundry carbonated, fizzy drinks and fried, fatty snacks that are of low calories and nutritional values than go for the fresh, juicy fruits. But when we fall sick, we spend far higher amounts on seeking for cure by depending on processed drugs!
Yet, fruits and vegetables are natural sources of much-needed nutrients such as vital vitamins, valuable minerals, phyto-chemicals in addition to carbohydrates, proteins and lipids. But they are the most neglected of all food items. While some people consider them as inconsequential to their health, others say they are too expensive! That is where the mistake lies.
Let us take a closer look at what we stand to gain by the daily consumption of fruits such as apples, oranges, grapes, pine apple, lemon and watermelon.
Apples
Nutritionists say an apple a day keeps the doctor away. And this is because it provides 1,500mg of Vitamin C. Do not complain that apples are costly because there is value for money as they are rich in anti-oxidants and flavonoids, more so the purple types.
Content wise they are rich in potassium and soluble fibre. But do not use it with sugar, flour or butter because of chemical reactions that could cause allergies. On their functions they prevent respiratory diseases and oveoporosis in women. They enhance the activity of Vitamin C to reduce the risk of heart attack and stroke.
In addition, they are effective in reducing the risk of colon, prostate and lung cancer and Type-2 diabetes. They also assist in removing toxins from the body while also helping women to lose weight and enhancing the power of memory.
Oranges
On their part, oranges are rich in Vitamins A, C., folic acid (folate), fibre, potassium, polyphenols, pectin, flavonoids, limonoids (d-limoline), calcium, magnesium, iron, 170 phyto-chemicals in orange.
As for the functions, oranges are anti-inflammatory. The health-protecting agents are twice in the orange pulp which we often throw away than in the peel. For instance, the peel is rich in limonene that stops cancerous cells before they even begin. Oranges also protect the heart, prevent tumour, birth defects, cervical cancer, stroke and diabetes. They are good at elevating good cholesterol (high density lipo-protein, HDL) and lowering bad cholesterol (low-density Lipo-protein, LDL).
Above all, they quicken the healing of wounds, improve blood circulation and are anti-ageing.
Grapes are rich in vitamin C, boron contain resveratrol (red type), phenol, flavonoid and powerful anthocyanin.
Grapes are effective in fighting infection. It is a nourishing and reinvigorating fruit for sick people. It keeps off osteoporosis (weakening of bones at old age), prevents heart disease and helps to eliminate wastes, especially uric acid. It is good against renal failure and reduces cholesterol accumulation. It prevents cancer, increases blood flow and lowers stress level.
Lemon
With regards to its contents, lemon is rich in vitamin C. In fact, a glass of juice contains 30mg of Vitamin C. It is also rich in anti-oxidants such as bio-flavonoids− powerful against skin hemorrhage, tuberculosis (pulp & peel) and frequent miscarriage. It is also medicinal against beri-beri, rheumatism, cold and cholera (lemon juice taken frequently).
Amongst its nutritional benefits is that it has powerful anti-oxidants and is therefore, anti-ageing. It is effective in healing wounds fast, facilitates blood flow and is effective against sore throat once mixed with honey. It also prevents edema (swelling of foot and thrombosis) especially in some pregnant women. It is useful against cancer, stimulates saliva flow for those with dry mouths and is effective against joint pains as it dissolves the citric acid which causes the pain.
One is advised to squeeze the juice of lemon into a cup of hot water and take this on empty stomach, first thing in the morning and stay for 45 minutes before taking breakfast.
Bananas
Bananas are rich in potassium , vitamin B6, lectins and protein. They also possess fibre, calcium, phosphorous, iron and vitamin C. They are cherished because they protect consistent consumers from urinary disorders and tuberculosis. Also, they protect the heart as they lower blood pressure−by lowering blood cholesterol levels.
It also prevents anaemia and constipation, cures heart burns, stress, stroke and ulcer. There are anti-fungal and antibiotic chemicals in peel and pulp of ripe bananas. Taking bananas everyday can prevent stomach disorders, skin rashes and asthma.
It is advisable to eat the ripe one because unripe ones may be difficult to digest.
Pine apple
This fruit contains bromelin , vitamins A, B-groups and C. Essentially, its functions include the use for tendering/softening meat, wound healing after surgery and act as anti-inflammatory. This makes it good against arthritis. It also lowers blood cholesterol level (the leaves) and promotes digestion.
Watermelon
This fruit is considered an ideal health food: for more reasons than one containing 92% water. It is high in lycopene, potassium, rich in citrulline amino acid, vitamins A and B6. It also contains thiamine, ascorbic acid, riboflavin, flavonoids, carotenoids, tritropenoids and beta-carotene.
It is recommended for good eyesight, boosting immunity against diseases and retains good memory. It enhances shiny skin, hydrates the body,
It maintains healthy skin, teeth and mucus and increases immunity to diseases. What more, it quickens healing of wounds and prevents cell damage.
For all these and more, one is encouraged to go for the fresh fruits mentioned and several others, the nutritional benefits of which will be highlighted with time.
Have a fruitful week ahead!
Ayo Oyoze Baje
