FRUIT NUTRITION

Understanding the Goodness of Fruits – Out & Beyond

Popularly termed as the gift of nature, Fruits are an excellent source of nutrients, which have a vital role to play in human health. They have the essential vitamins, minerals, dietary fiber and antioxidants required for the proper functioning of the body, to protect us from different diseases and improve the overall well-being. Dietary data analysis of Indians in urban and rural India showed that Indians have a poor rate of consumption of fruits, against the recommended intake. Based on ICMR-NIN ‘My Plate for the day’ recommendations, the intake of fruits should be 100g per day. According to the Food Pyramid, a guide that suggests the inclusion of various food groups in the diet, fruits must be liberally included in the diet.

Let’s read about the world of fruits and the nutritious benefits that come with them.

Powerhouse of Nutrients

Goodness of Vitamins & Minerals

Being an edible portion of a plant or tree, fruits are an indispensable component of our diet locked with the essential nutrients. Some of the key vitamins and minerals present in fruits are Vitamin C, Vitamin A, Potassium,

Fruits are one of the best sources of vitamin C, which performs a number of important functions in the body. Amla (Indian gooseberry) is one of the richest sources of Vitamin C. Citrus fruits, such as musambis (Sweet Lime), oranges, grapefruits and other fruits such as guava, mango, papaya and tomatoes are also some of the other good sources of Vitamin C. Vitamin C is an essential nutrient required to maintain healthy tissues. They contribute to immune function by helping the body build resistance against infections. They are also an antioxidant that protects the body from free radical damage. Vitamin C rich fruits also help in improving the bioavailability of Iron.

Vitamin A, required for the proper functioning of many physiological processes in the body, essential for clear vision in dim light, and maintains the resistance

 of the body to common infections, is plentifully available in colorful fruits such as mangoes, papaya, guava, tomatoes and so on. In fruits, vitamin A is available in the form of carotenoids, which gets converted into vitamin A, during digestion. Besides vitamins, Fruits are also rich sources of certain minerals such as potassium, iron and magnesium. These minerals are required for maintaining the integrity of skin, hair and certain soft tissues. Potassium rich fruits such as Banana, guava and pomegranate also help in maintaining blood pressure as well. Consumption of plenty of fruits would not only help to maintain adequate micronutrient intake but also result in satiety.