The A-Z of Fruits

NUTRITION

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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

PHOTOS: Getty Images, Corbis

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lavonoids 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.

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.

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eta-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.

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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).

Energy Fruits can be a great source of quick energy — that’s why bananas igestion Do you need more are often handed out at running events. roughage in your diet but hate Bananas contain both simple and the idea of boring bran flakes? complex sugars — the former provides High-­‐fibre fruits such as a quick burst of energy and the latter bananas, prunes and plums can helps with endurance. Keep a stash of improve your digestion and reduce dried fruit at your desk for a quick the incidence of constipation. pick-­‐me-­‐up when energy levels flag.

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lycemic 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.

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air 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.

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ron 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.

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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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oints 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.

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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.

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iwi 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.

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DENISE TAN/ ACTRESS AND GOLD 90.5FM DEEJAY

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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.

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lum 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.

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10 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.

PHOTOS: Corbis, tpgimages

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.

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 – cherrystained lips and cheeks, anyone?”

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.

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.

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From concentrate % 100

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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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

Jan-Mar 11

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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.

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.

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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

Starfruit 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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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.

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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.

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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.

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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.

PHOTOS: tpgimages, Corbis

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eeth 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.

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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.

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.

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My favourite fruit is the guava which is rich in dietary fibre, Vitamins A and C, folic acid, potassium, copper and manganese.”

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.

DANIEL TAN/PERSONAL TRAINER AT FITNESS FIRST PLATINUM

PACK A FRUITY PUNCH Sliced, whole or blended, fruits can be enjoyed in a variety of ways

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.

Fruit Snack

Pop 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.

Juice Boost

Blend your favourite fruit with some beetroot and carrot. This concoction will help to flush out toxins from the body and help you detox.

* Tips from nutritionist Ketki Vinayachandra

Jan-Mar 13