NUTRITION

From antioxidant properties to the zinc that certain varieties contain,

here are 26 reasons why eating more fruit is good for you.

By Elisabeth Lee

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Antioxidants These  help  to  fight  the  damage  caused  by  free  radicals  which  are  thought  to  have  harmful  effects  on  your  body.  Antioxidants    are  found  in  many  fruits  but  pomegranates  have  the  highest  concentration  by  weight.  

beta-carotene  Also  known  as  Vitamin  A,  beta-­‐carotene  is  a  nutrient  that  is  essential  for  good  eyesight.  Eat  yellow  or  

orange  fruits  such  as  papaya  or  mango  to  boost  your  intake.  

holesterol  Snacking  on  fruits  can  improve  your  cholesterol  levels.  According  to  the  Mayo  

Clinic,  apples  and  pears  contain  soluble  fibre  which  can  reduce  “bad”  cholesterol  also  known  as  low  density  lipoprotein  (LDL).  Some  studies  have  shown  that  eating  guava  may  help  to  increase  levels  of  “good”  cholesterol  known  as  high-­‐density  lipoprotein  (HDL).

digestion  Do  you  need  more  roughage  in  your  diet  but  hate  the  idea  of  boring  bran  flakes?  High-­‐fibre  fruits  such  as  

bananas,  prunes  and  plums  can  improve  your  digestion  and  reduce    the  incidence  of  constipation.    

flavonoids Sometimes  known  as  Vitamin  P,  flavonoids  are  known  for  their  antioxidant  properties  and  are  thought  to  

play  a  role  in  fighting  cancer.  While  flavonoids  can  also  be  found  in  tea,  chocolate  and  wine,  citrus  fruits  are  a  particularly  good  source.  

glycemic index (GI)  Low  glycemic  index  fruits  such  as  cherries,  grapefruit,  green  apples  and  grapes  release  

their  sugars  more  slowly,  making  these  fruits  ideal  for  those  who  have  to  manage  their  blood  sugar  levels.  A  low  GI  diet  helps  to  reduce  heart  disease  and  the  risk  of  developing  diabetes.  

hair  According  to  the  University  of  Maryland  Medical  Center,  loading  up  on  fruits  which  contain  plenty  of  

antioxidants  might  help  stem  hair    loss.  These  include  fruits  such  as  blueberries,  cherries  and  tomatoes.  Consider  home  remedies  such  as  a  conditioning  mask  made  with  creamy  fruits  such  as  avocado  and  banana  for  some  shine  on  your  locks.

iron This  mineral  is  crucial  to  avoid  anemia.  Iron  is  important  for  the  body  to  produce  red  blood  cells  which  help  to  distribute  

oxygen  to  the  rest  of  the  body.  A  person  with  anemia  might  fall  ill  and  feel  tired  more  easily.  While  meat  is  a  good  source  of  iron,  fruits  such  as  sun-­‐dried  tomatoes,  dried  apricots  or  coconut  can  also  be  a  good  source  of  this  mineral.  

Energy  Fruits  can  be  a  great  source  of  quick  energy  —  that’s  why  bananas  are  often  handed  out  at  running  events.  Bananas  contain  both  simple  and  complex  sugars  —  the  former  provides  a  quick  burst  of  energy  and  the  latter  helps  with  endurance.  Keep  a  stash  of  dried  fruit  at  your  desk  for  a  quick  pick-­‐me-­‐up  when  energy  levels  flag.  

I love coconuts! Many people think coconuts are not healthy, but the flesh is packed with vitamins, minerals, potassium and folate, and coconut water is a natural isotonic drink.”ROSALIND LIM/NATURAL CHEF AND CO-FOUNDER OF ONAKA

HEALING KITCHEN

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joints Fruits  are  good  for  your  joints  too.  The  constant  wear    and  tear  on  joints  means    your  body  needs  plenty  of  

nutrients  and  minerals  to  rebuild  and  repair  them  —  and  fruits  can  play  a  huge  part  in  ensuring  your  body  gets  what  it  needs.  Vitamin  C  helps  to  reduce  inflammation  and  may    enhance  healing  in  joints.  Try  citrus  fruits  or  guava  to  increase  your  Vitamin  C  intake.  

kiwi fruit  Packed  with  more  Vitamin  C  than  oranges,  kiwi  fruits  are  also  high  in  fibre  and  potassium.  Eat  them  as  

they  are  or  pop  some  slices  of  kiwi  fruit  into  the  freezer  for  a  handy  and  delicious  cold  snack.  

inerals Your  body    can’t  produce  minerals  on  its  own,  so  add    

some  fruit  to  your  daily  diet  to  increase  your  intake  of  these.  Try  blackberries  for  calcium,  grapes  for  magnesium,  and  peaches  and  nectarines  for  potassium.  

atural  The  best  thing    about  fruit  is  that  it’s  100    per  cent  natural.  With  no  

preservatives,  additives  or  artificial  colouring,  fruit  is  the  best  thing  you  can  add  to  your  diet.  The  Health  Promotion  Board  recommends  two  servings  of  fruit  a  day.

besity  If  your  New  Year  resolution  is  to  lose  weight,  fruits  may  just  help  tip  the  

scales  in  your  favour.  Most  fruits,  such  as  the  banana  and  guava,  have  little  or  no  fat  and  are  also  full  of  fibre  —  which  can  help  you  feel  fuller  for  longer.    

plum  Sweet  and  juicy,  plums  are  a  fantastic  source  of  Vitamin  C.  What’s  more,  studies  show  that  plums  and  

prunes  can  help  boost  the  body’s  ability  to  absorb  iron.    

q10  Coenzyme  Q10  or  Vitamin  Q  is  a  key  building  block  in  the  body  as  it  is  present  in  most  cells.  Among  fruits,  avocados  

have  the  highest  level  of  Q10.  

“ I like fruits with texture. I love eating a frozen banana because it’s a cool, rich-tasting treat. I also find cherries delicious and sexy. I love how historically women have used the juice to beautify themselves – cherry-stained lips and cheeks, anyone?” DENISE TAN/ ACTRESS AND GOLD 90.5FM DEEJAY

Longan: Believed  to  invigorate  the  heart  and  nourish  the  blood,  longan  is  used  in  many  traditional  preparations  and  remedies.  Longans  are  also  packed  with  vitamins  and  antioxidants.  

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“ My favourite fruit is the orange. My mum always makes orange juice for the family in the morning. I increase my orange intake if I am coming down with cold, because oranges are a great source of Vitamin C.” HAFEEZ GLAMOUR/RIA 89.7FM DEEJAY

JUICING THE LABEL While fruit juices may seem like a great way to reap the wholesome benefits of fruit, some may not be what they are touted to be. Here’s a guide to some of the common terms on juice labels:

100% juice – This means what you’re buying is all juice, complete with all its natural ingredients.

Cocktail – Watch out for terms like cocktail, punch, drink and beverage. These mean the product has been diluted and contains less than 100 per cent fruit juice. It may have had sugar added.

No added sugar – This means the manufacturer has not added any sugar. But read the label carefully, as some juices are full of naturally-occurring sugar. Grape juice, for example, can contain more sugar than some fizzy drinks!

Freshly squeezed – This refers to juices made from fresh fruit and means that the product has not been pasteurised. Such juices are usually found in the chilled food section of a supermarket. Be cautious about offering non-pasteurised juice to small children or those who are ill.

From concentrate Water is removed from whole juice to make concentrate and the concentrate is subsequently reconstituted to make 100 per cent juice or a juice drink.

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NUTRITION

ed date Otherwise  known  as  hongzao  or  jujube,  red  dates  are  traditionally  believed  to  be  

able  to  relieve  stress  and  prevent  constipation.  Dried,  it  makes  a  great  snack  that’s  high  in  Vitamin  C.

teeth Sugary  snacks  are  known  to  contribute  to  tooth  decay  and  bad  breath.  Freshen  your  breath  and  massage  your  gums  with  a  

crunchy  piece  of  fruit.  Snacking  on  fruit  can  help  to  stimulate  the  salivary  glands.  This  helps  to  prevent  tooth  decay  as  saliva  neutralises  the  acid  produced  by  plaque  bacteria  and  helps  to  repair  tooth  enamel.  

lcers  Contrary  to  popular  belief,  ulcers  aren’t  caused  by  spicy  food  or  stress  —  certain  

forms  of  bacteria  are  the  real  culprits.  Flavonoid-­‐rich  fruits  such  as  oranges  and  cranberries  can  help  to  reduce  the  growth  of  ulcer-­‐causing  bacteria,  while  a  diet  high  in  fruits  and  vegetables  can  help  to  lower  your  risk  of  getting  one.  

itamin C Also  known  as  ascorbic  acid,  Vitamin  C  is  water-­‐soluble,  which  means  

our  bodies  cannot  store  it.  It  can  however  be  absorbed  and  used.  Therefore,  it  is  essential  that  we  have  enough  of  it  every  day.  Thankfully,  citrus  fruits  are  high  in  Vitamin  C,    so  a  glass  or  two  of  orange  juice  is  all  you  need.  

ater chestnut Most  people  consider  this  crunchy  root  a  fruit  as  it’s  

sweet  and  juicy.    Raw  water  chestnuts  are  a  great  source  of  protein,  calcium  and  fibre,  while  being  low  in  sodium.

ylocarp  This  refers    to  fruits  that  have  a    tough  outer  shell,  such  as  

the  coconut.  Quench  your  thirst    with  coconut  water  which  is  a    natural  isotonic  drink  —  it  replaces  lost  fluids.

in and yang Practitioners  of  traditional  Chinese  medicine  try  to  keep  yin    and  yang  in  balance.  Sugar  

cane,  watermelon,  starfruit  and  strawberries  can  help  counter  excessive  ‘heatiness’.  According    to  Traditional  Chinese  Medicine  practitioners,  excessive  ‘heatiness‘    can  result  in  a  dry  or  sore  throat.

inc Essential  for  a  healthy  immune  system,  zinc  also  helps  to  maintain  our    

sense  of  smell.  Dried  stone  fruits  such  as  apricots,  peaches  and    prunes  will  help  you  meet  your  daily  dose  of  zinc.  

“ I love blueberries because they’re rich in antioxidants and have an amazing sweet but tart flavour.”DR JADE KUA/DOCTOR AND MUM ABOUT TOWN

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zsStarfruit Research  has  shown  that  starfruit  extract  has  anti-­‐microbial    and  anti-­‐oxidant  properties.  Starfruit  is  also  rich  in  Vitamin  C  and  low  in  sugar  and  sodium.

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Fruit SnackPop a green apple into your bag for a great midday snack that’s easy to eat when you’re out and about. Or opt for bananas, which have a low glycemic

index. They are a great mood fruit as they help to elevate serotonin levels.

PACK A FRUIT Y PUNCH

Sweet Treats Add fresh fruit to plain, sugar-free yogurt

for a healthy, low fat dessert. Try antioxidant-rich berries such

as blueberries, strawberries and cherries.

Juice BoostBlend your favourite fruit with some

beetroot and carrot. This concoction will help to flush out toxins from the body

and help you detox.

Sliced, whole or blended, fruits can be enjoyed in a variety of ways

“ My favourite fruit is the guava which is rich in dietary fibre, Vitamins A and C, folic acid, potassium, copper and manganese.”DANIEL TAN/PERSONAL TRAINER AT FITNESS FIRST PLATINUM

WHAT IF YOU ARE A DIABETIC?Some diabetics shy away from fruits because of the high sugar levels found in some of them. But they need not avoid all fruits. Australian-trained nutritionist Ketki Vinayachandra, who runs her own consultancy, suggests opting for fruits with a lower sugar content or low glycemic index — which means such fruits release glucose more slowly, and allow for more stable blood sugar levels.

DO EAT Cherries, grapefruits, green apples, grapes, berries and kiwi fruits.

AVOID Durians and watermelons, fruit cocktail and fruits packed in syrup. Try fruits packed in water or juice instead.

* Tips from nutritionist Ketki Vinayachandra