Unknown Health fFact About Fruits

NATURE’S BOON FRUITS www.sastasundar.com

SCIENTIFIC MEANING OF “FRUITS”

TAblE OF CONTENTS

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FRUITS AND US4

HEAlTH bENEFITS5

bANK OF NUTRIENTS6

5 CUTTING ETIQUETTES7

5 HOW MUCH FRUIT IS NEEDED DAIlY?8

5 7 SUPER FRUITS10

5 CAlORIE METER17

5 GO bEAUTIFUl WITH FRUITS18

5 TIPS TO HElP YOU EAT FRUITS19

5 MAKE FRUIT MORE APPEAlING20

5 SHElF-lIFE OF COMMON FRUITS21

5 SHUbHASHYA SHIGHRAM9 5 DO YOU KNOW?22

2 TAble of conTenTs


In botany, a fruit is an edible part of a flowering plant that derives from specific

tissues of the flower, one or more ovaries, and in some cases accessory tissues. Fruits are the means by which these plants disseminate seeds.

3 scIenTIfIc MeAnInG of fRUITs

Nature’s BooN


Fruits are nature’s wonderful gift to mankind. They are indeed medicines packed with vitamins, minerals,

anti-oxidants and many photo-nutrients (plant derived micronutrients). They are an absolute feast to our sight, not just because of their colour and flavour but for their unique nutrition-profile that help the human body to get rid of diseases and stay healthy!

Eating fruit provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Natural MediciNe

4 fRUITs AnD Us


Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart diseases, including heart attack and stroke.

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

Diets rich in foods containing fibre, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and Type 2 diabetes.

Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

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5 HeAlTH benefITs


Most fruits are naturally low in fat, sodium, and calories. None of the fruits have cholesterol.

Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fibre, vitamin C, and folate(folic acid).

Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

Dietary fibre from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fibre is important for proper bowel function. It helps reduce constipation. Fibre containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fibre.

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Folate(folic acid) helps the body to form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects and anencephaly during foetal development.

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6 bAnK of nUTRIenTs

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We should try to eat fruits whole rather than cutting them in pieces. Say we can always eat

Apple, Banana, Pear, Plum, Strawberry etc. whole rather than cutting them because when we cut them into small pieces, we lose vitamins from the surfaces.

The larger the exposed area, more are the nutrients. Of course, large fruits are exceptions to this as you cannot have water melon or papaya as whole.

So next time when you take an apple or guava, wash it, chew on it and let the juice flow. Never put the fruits in a juicer because this will lead to loss of nutrients.

It is also to be kept in mind that fruits should be washed first followed by cutting.

eat Whole Fruits

7 cUTTInG eTIQUeTTes


The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.

For Dose

2-3 years old Children 1 cup**

4-8 years old Children 1 to 1 ½ cups**

9-13 years old Girls 1 ½ cups**

14-18 years old Girls 1 ½ cups**

9-13 years old Boys 1 ½ cups**

14-18 years old Boys 2 cups**

19-30 years old Women 2 cups**

31-50 years old Women 1 ½ cups**

51+ years old Women 1 ½ cups**

19-30 years old Men 2 cups**

31-50 years old Men 2 cups**

Men 51+ years old Men 2 cups**

** These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more

while staying within calorie needs.

8 HoW MUcH fRUIT Is neeDeD DAIlY?


First thiNgs First

9 sHUbHAsHYA sHIGHRAM

The best time to eat fruits is first thing in the morning after a glass of water. Eating fruits

right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either.

You need to leave a gap of at least 30 minutes between a meal and a fruit snack. Ideally, one should eat fruits an hour before the meal or two hours after, if they have diabetes or any other digestive problem like acidity. This is because, sometimes, diabetes is accompanied with digestive problems.


Let us delve deep into the benefits of seven fruits which are good for our health.

apple

One cup of apples (138 grams) provides about 81 calories and contains about 21 grams of carbohydrates and 3.7 grams of

fibre. Apples contain flavonoids, quercetin, catechin, phloridzin and chlorogenic acid that protect the heart as they are potent antioxidants.

Flavonoids prevent excessive inflammation, regulate blood pressure, prevent too much clumping together of blood platelets; both soluble and insoluble fibre in apples helps lower LDL (bad) cholesterol levels.

Eating an apple daily increases one day of your life.

10 7 sUPeR fRUITs


11 7 sUPeR fRUITs

BaNaNa

One banana (118 grams) provides about 108 calories and contains about 27 grams of carbohydrates, 1.2 grams of

protein and 2.8 grams of Fibre. It also contains Vitamin B6 and Vitamin C and minerals like manganese and potassium.

The rich potassium content is essential for maintaining normal blood pressure and heart function. The fibre content lowers cholesterol, which also protects the heart.

Bananas have antacid effects thus protecting against effects of stomach acids.

The potassium found in bananas also counteracts increased urinary calcium , thus preventing bones from thinning out at a fast rate.


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craNBerries

Half a cup of cranberries (47 grams) provides about 23 calories and contains about six grams of carbohydrates and

1.9 grams of fibre. Cranberries also contain Vitamin C, Vitamin K and Manganese.

This fruit protects from urinary tract infections and are anti-viral and anti-bacterial. They contain quinic acid, which prevents calcium and phosphate ions from reacting to form kidney stones.

Cranberries are heart-healthy. They improve blood vessel functions and protect against heart attack or stroke.


13 7 sUPeR fRUITs

grapes

One cup of grapes (90 grams) provides about 61 calories and contains about 16 grams of carbohydrates and 0.9 grams of

fibre.

The fruit also contains Vitamin B1, Vitamin B6, Vitamin C and minerals like manganese and potassium. Resveratrolin grapes keeps the heart muscle healthy by increasing blood supply.

It also lowers the risk of Alzheimer’s and helps protect against prostate, lung, liver and breast cancer by inhibiting events that lead to cancer.


14 7 sUPeR fRUITs

KiWi Fruit

One kiwifruit (76 grams) provides about 46 calories, containing about 11 grams of carbohydrates and 2.5 grams of fibre.

It also contains minerals like copper, magnesium, manganese and potassium and potent antioxidants that are heart-healthy.

Kiwifruit is a rich source of Vitamin C and Vitamin E, which helps prevent colon cancer, atherosclerosis and diabetic heart disease. Its fibre helps keep blood sugar levels under control, thus, making it a healthy snack for diabetics.

Kiwifruit reduces the severity of asthma symptoms. Children who eat kiwifruit and citrus fruits regularly are less likely to have respiratory-related health problems including wheezing, shortness of breath or night coughing.

Eating three to five servings of the fruit a day protects your eyes against oxidative damage and senior citizens from macular degeneration.


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oraNge

One orange (130 grams) provides about 62 calories, 15.3 grams of carbohydrates, 1.2 grams of protein and 3.1 grams of fibre.

The fruit is a rich source of Vitamin C and also contains Vitamin A, thiamine, folates, calcium, and potassium; its 170 different phytonutrients and 60+ flavonoids have anti-inflammatory, anti-tumour and blood clot-inhibiting properties and are strong antioxidants.

Oranges are heart-healthy - their potassium content helps lower blood pressure, protecting against stroke and cardiac arrhythmias. Limonin in oranges and other citrus fruits help fight mouth cancer, skin cancer, lung cancer, breast cancer, stomach cancer and colon cancer. Limonin is a potent anti-carcinogen that may continuously prevent cancerous cells from proliferating.

Oranges also help prevent kidney stones. They help increase urinary pH value and increase citric acid excretion, reducing the risk of calcium oxalate stones from forming.

And a daily glass of freshly squeezed orange juice can significantly lower your risk of developing rheumatoid arthritis.


16 7 sUPeR fRUITs

papaYa

One papaya (304 grams) provides about 118 calories, contains about 30 grams of carbohydrates, 1.8 grams of protein and

5.4 grams of fibre.

It is a rich source of heart-healthy nutrients, Vitamin C, Vitamin A, folates, Vitamin E, and Vitamin K and contains potassium.

Papaya’s powerful antioxidants help prevent the oxidation of LDL (bad) cholesterol, while its fibre helps reduce high cholesterol levels .The fruit protects against colon and prostate cancer.

Papain in papaya reduces inflammation, reducing the severity of symptoms of conditions like asthma, osteoarthritis and rheumatoid arthritis.


Fruits (per 100gm serving) Calories Sugar gm Fat gm Carbs gm

Apples 52 10.39 0.17 13.81

Apricots 48 9.24 0.39 11.12

Avocados 160 0.66 14.66 8.53

Bananas 89 12.23 0.33 22.84

Blackberries 43 4.88 0.49 9.61

Blueberries 57 9.96 0.33 14.49

Cantaloupe 34 7.86 0.19 8.16

Cherries, sweet 63 12.82 0.20 16.01

Dates, medjool 277 66.47 0.15 74.97

Figs 74 16.26 0.30 19.18

Grapefruit 32 6.98 0.10 8.08

Grapes, thompson seedless 69 15.48 0.16 18.10

Guavas 68 8.92 0.95 14.32

Honeydew 36 8.12 0.14 9.09

Kiwi fruit 61 8.99 0.52 14.66

Lemons 29 2.50 0.30 9.32

Limes 30 1.69 0.20 10.54

Mangoes 65 14.80 0.27 17.00

Nectarines 44 7.89 0.32 10.55

Oranges 47 9.35 0.12 11.75

Papayas 39 5.90 0.14 9.81

Peaches 39 8.39 0.25 9.54Pears 58 9.80 0.12 15.46Pineapple 50 9.85 0.12 13.12

17 cAloRIe MeTeR


A cup of fruit juice a day is sure to guarantee a clear complexion. Fruit facials have been there for at least a decade now. What better way to pamper your skin than with pure stuff. Some examples are :

BaNaNaBananas are rich in vitamin A, B and E and hence work as an anti-ageing agent.

18 Go beAUTIfUl WITH fRUITs

leMoNRich in Vitamin C, helps rejuvenation of the skin. It helps diminishing the scar marks. Rubbing gently on elbows can remove the darkness. It is a natural bleach.

papaYaPapaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities.

oraNgeApart from Vitamin C, it contains collagen that reduces skin ageing and helps tightening the same. Also the dried peel of orange can be used as a natural scrub.

MaNgoThe king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin A and antioxidants, it fights against skin ageing, regenerates skin cells and restores the elasticity of skin.


at MealsAt breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt.

At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or apple sauce are easy to carry and convenient.

At dinner, add crushed pineapple or include orange sections or grapes in a tossed salad.

Make a Waldorf salad, with apples, celery, walnuts, and a low-calorie salad dressing.

For dessert, have baked apples, pears, or a fruit salad.

19 TIPs To HelP YoU eAT fRUITs

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as sNacKsCut-up fruit makes a great snack. Cut them yourself fresh.

Dried fruits also make a great snack. They are easy to carry and stores well. Since, they are dried, ¼th cup is equivalent to ½ cup of other fruits.

Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes).

As a snack, spread peanut butter on apple slices or top plain fat-free or low-fat yogurt with berries or slices of kiwi fruit.

Frozen juice bars (100% juice) make healthy alternatives to snacks.

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Many fruits taste great with a dip or dressing. Try fat-free or low-fat yogurt as a dip for fruits like strawberries or melons.

Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.

Try unsweetened apple sauce as a lower calorie substitute for some of the oil when baking cakes.

Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.

Mixed Fruits

20 MAKe fRUIT MoRe APPeAlInG

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21 sHelf-lIfe of coMMon fRUITs

BaNaNa

Three-four days

apple

Up to a week

pears

Five-six days

papaYas

Two-three days (depends on how ripe the papayas are to begin with)

chicKoos

Two days (depends on the ripeness)

Most other ripe fruits have a shelf life of up to three days if stored in the refrigerator.


22 Do YoU KnoW ?

Banana is not a fruit in reality, it is a herb.

Pumpkins and avocados are fruits not vegetables.

An average strawberry has around 200 seeds.

Tomatoes are fruits and not vegetables.

Apples float in water because they are 25% air.

An apple tree can produce up to 400 apples a year.

Mangoes are the most favourite and number 1 fruit in the world.

There are over 7000 different types of apples grown all over the world.

Kiwi contains twice as much Vitamin C as an orange.

You can speed up the ripening of a pineapple by standing it upside down.

A banana ripens quickly (overnight), when you put it into a brown paper bag with an apple or tomato.

Eating an apple is a more reliable method of staying awake than consuming a cup of coffee. The natural sugar in an apple is more potent than the caffeine in coffee.

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Mixed Fruits

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THAnK YoU

By Team

Health & Medicine

Unknown Health fFact About Fruits