Horticulture scholar S Diengngan, agriculture development officer T Diengngan and biologist B Diengngan underscore the health benefits of fruits
FRUITS BEING rich in vitamins and minerals, are branded as protective food. They are wonderful gifts of nature to mankind, packed with vitamins, minerals, anti-oxidants and many phytonutrients (Plant-derived micronutrients). Realizing the worth of fruits in human health, Indian Council of Medical Research (ICMR) recommended the consumption of 120g fruits per capita per day. They are an absolute feast to our sight, not just because of their colour and flavour but for their unique nutrition-profile that helps in emancipating human body from various diseases. Few nutrition facts of fruits are:
Carbohydrates
CARBOHYDRATES ARE chief source of energy in the food. It is also called as protein sparing food. Daily requirement of carbohydrate is 400-500 g. Fruits as source of carbohydrates are dry apricot (72.81%), dates (67.30%), dry karonda (67.1%), banana (36.4%), bael (30.6%), custard apple (29.9%), cashewnut (22.37%), jamun (19.7%) and jackfruit (18.9%).
Proteins
PROTEINS ARE complex nitrogen containing organic compounds. They constitute a major part of protoplasm. Daily requirement of proteins is 60-70 g. Cashewnut (21.1%), almond (20.8%) and walnut (15.6%) are good source of proteins.
Vitamins
VITAMINS ARE biologically active compounds and are essential for normal physiological process of the body.
Vitamin A: Present in fruits such as mango and papaya, it aids normal growth, function and protection of skin, eyes and mucous membrane and maintenance of the immune system.
Vitamin B1: Present in cashewnut and walnut, it is important for the nerve system, liver damage, pregnancy, mosquito protection (high-dosed) and production of energy.
Vitamin B2: Present in bel, papaya and litchi, it is important for body growth, healthy skin, eyes and nails, important energy bringer and oxygen transport.
Vitamin C (ascorbic acid): Present in Barbados cherry, aonla, guava, lime and sweet orange, it is important for inflammation and bleeding-restraining, assists the body’s defences, protects cells against chemical destruction, activates enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds and stabilisation of psyche.
Fat
VITAMINS A, D, E, and K are fat-soluble and can only be digested, absorbed, and transported in our body in unification with fats. Fats are source of essential fatty acids, an important dietary requirement. They also play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fruits rich in fats are walnut (64.5%), almond (58.9%), cashewnut (46.90%) and avocado (22.8%).
Fibre
PLANT CELL walls comprising of cellulose, pectin, xylan are main source of dietary fibre. Dietary fibre promotes beneficial physiologic effects involving laxation, blood cholesterol attenuation, blood glucose attenuation and protection against cancer. Fruits as important sources of dietary fibre are guava (6.9%), pomegranate (5.1%), aonla (3.4%), grape (3%) and walnut (2.6%).
Minerals
MINERALS PLAY major role in functioning of physiological activities of the body. They provide structure in forming bones and teeth, helps in maintaining normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance and regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity. Litchi, cashewnut, walnut, dry karonda and date are rich in calcium, phosphorus and iron.
Anthocyanins
ANTHOCYANINS ARE flavonoid category of poly-phenolic compounds found in some fruits like blueblack grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, etc. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, removes free radicals from the body, and thus offer protection against cancers, aging, infections, etc.
Conclusion
FRUITS ARE vital source of nutraceuticals that promote health by portraying a protective role in the body. Fruits contain many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, protects human body from oxidant stress, diseases, and cancers, and secondly; helps the body to develop aptitude in fighting against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value measured by their “Oxygen Radical Absorbent Capacity” (ORAC). Vitamin C, previously discussed, is part of the family of terpene compounds that protects cells from free radicals and ionizing radiation. Some terpenes also protects vaginal, uterine, and cervical tissues.
The health benefiting properties of fruits which are rich in vitamins, minerals, micro- nutrients and anti-oxidants, helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Fruit nutrition benefits are infinite, you are protecting yourself from minor ailments like wrinkling of skin, hair- fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis), etc. Hence, realizing the potential nutritive worth of fruits, the consumption of adequate amount of fruits will abet in maintaining health and vigour of an individual.