Fruits are nature’s gift to mankind. They can be consumed directly just by removing the skin or cutting them into smaller pieces. They provide abundant nutrition and necessary health benefits to the body. Fruits are excellent sources of vitamins like A, C, and folate, minerals like potassium and magnesium. These help in improving eyesight by strengthening eye muscles, immunity, and maintaining healthy blood pressure. Minerals present in fruits aid in maintaining many physiological processes in the body and strengthening the body. ALSO READ: City of Kigali sets goal of five fruit trees for every household Many fruits are high in fibre, aid in digestion, prevent constipation, and help with related digestive problems. High fibre helps in reducing high cholesterol as well. Many fruits provide a sensation of fullness after eating. Thus, they help in controlling weight and reducing extra weight by preventing overconsumption. ALSO READ: Low-fat diet of fruits and vegetables could reduce breast cancer risk, study finds Antioxidants and phytochemicals present abundantly in fruits protect the body from damage due to free radicals. This helps in reducing the risk of diseases like rheumatoid arthritis, Parkinsonism, Alzheimer’s disease, heart diseases, and certain cancers. Potassium and magnesium present in fruits reduce the risk of heart diseases and stroke by keeping blood pressure low and lowering cholesterol. Most of the fruits are naturally low in sodium and calories, thus helpful for the heart. Natural sugar present in fruits provides energy, but absorption of it in the bloodstream is low, thus preventing sharp spikes in blood sugar. Iron present in many fruits helps prevent anaemia and resultant weakness. Fruits like passion fruit are abundantly present locally and very healthy. Passion fruit is rich in antioxidants and fibre minerals (iron, phosphorus, potassium, magnesium). It also has small amounts of calcium, manganese, zinc copper. It aids in digestion, prevents and treats anaemia, helps in maintaining body weight, and helps maintain cardiovascular health. It also promotes bone health and is useful for the good functioning of muscles and nerves, and boosts immunity. Avocados are rich in vitamins, minerals, healthy fats, and fibre. Thus, they help in digestion, improve heart health by improving healthy fats and reducing bad lipids, help in promoting brain function, and provide healthy, glowing skin. Bananas provide energy, help in digestion, are a rich source of potassium, and support heart health. They also promote brain health. Due to antioxidant properties, they prevent cell damage and improve cell repair and help in preventing cancer. They are also useful for healthy weight management and can be considered a very useful food for kids. Papaya is rich in digestive enzymes, has anti-inflammatory and antioxidant properties, thus promoting overall health and reducing bad cholesterol. It is useful in aiding bowel movement, thus treating constipation and other digestive disorders. Due to the high content of vitamin C in pineapples, they enhance immunity of the body. They are rich in anti-inflammatory properties, thus suppressing inflammation anywhere in the body. It is a good source of antioxidants fibre, and manganese. Manganese supports bone health, metabolism, and helps make the bones and tissues strong. High fibre content aids in digestion. Citrus fruits like oranges are rich in vitamin C and antioxidants and are useful for promoting immunity and preventing cellular damage. They help in digestion as well due to their high fibre content. Fruits can be taken anytime by individuals of any age group. People wishing to lose weight can take fruits before meals to reduce the consumption of other foods. People with diabetes should be slightly cautious while taking fruits with high sugar content like bananas, as excess consumption can raise blood sugar levels. In well-controlled diabetes, one or two would be good enough. Papaya is more useful for constipation when taken in the evening. The writer is a specialist in internal medicine.
