Getting it right with fruits

Dr. Olu Donald

The amount of vitamins and minerals contained in fruits are sufficient for our daily nutritional requirement when we consume as low as two or three different fruits a day. The nutritional benefits of each fruit are numerous and some of them are highlighted as follows:

Pomegranate

Pomegranates can be used as a gargle for sore throat, and to treat haemorrhoids. It can also be used to tackle flu and stomatitis. Each contains approximately 100 calories. Products such as pomegranate juice, vodka, salad dressing, ice cream, salsa, lollipops and gummy bears can be made from pomegranate. They are a fantastic source of vitamins (B6, B12, C, E, K ) thiamin, folate, riboflavin and choline. Pomegranate is made up of good levels of potassium, calcium, phosphorus, iron, magnesium, manganese, etc.

Health benefits:

• Fights breast cancer: Pomegranates are a rich source of phytonutrients called ellagic acid. It has the ability to “suppress oestrogen production that prevents the proliferation of breast cancer cells and the growth of oestrogen responsive tumours.” The ellagic acid found in pomegranates inhibits aromatase, an enzyme that transforms androgen to oestrogen. Because aromatase plays a main role in breast cancer, the ability of pomegranates to suppress this enzyme means that they have the potential to inhibit the growth of breast cancer cells.
• Tackles diarrhoea: Pomegranates help with stomach ailments, and stopping blood from passing with stool in diarrhoea. Pomegranate juice once a day can help treat diarrhoea.
• Treats anaemia: The pomegranate fruit is efficient in case of anaemia. It helps to increase the haemoglobin content in the blood as it is rich in iron.

 Lemon

Lemons are extremely rich in vitamin C, and others such as vitamins (A, B6, B12, E), folate and choline. They are good sources of minerals such as calcium, magnesium, phosphorus, and potassium.

Health benefits:

• Fights infection: Lemon is very effective in combating infections, especially in the throat as it also has antibacterial properties. For sore throat, dilute one-half lemon juice with one-half water. Gargling with a 50/50 mixture of water and lemon juice frequently, will get rid of many throat conditions swiftly.
• Cleanses/aids weight loss: Drinking lemon water helps you to cleanse your system, get rid of toxins and breaks down body fat, thereby aiding weight loss.

 Lime

Lime is a great source of vitamins and minerals such as vitamins (A, B, C, K), choline, folate, potassium, sodium, phosphorus, magnesium, calcium, zinc, and copper.

Health benefits:

• Scurvy: Lime is a cure for scurvy, which is caused due to deficiency of vitamin-C and characterized by infections such as cough and cold; cracked lips and lip corners; ulcers in tongue and mouth; spongy, swollen and bleeding gums, etc. Its remedy is none other than vitamin-C, and lime is blessed with this vitamin.
• Skincare: Lime juice and its oil are very useful for the skin when applied orally or externally. It rejuvenates the skin, keeps it shining, protects it from infections and reduces body odour due to presence of a large amount of vitamin-C and flavonoids. When applied externally on the skin, its acids scrub out the dead cells, cures dandruff, rashes, bruises etc. and gives you a refreshing bath if its a juice or oil is mixed into your bathing water
• Constipation: Primarily, the ample of acids present in lime helps to clear the excretory system by washing and cleaning off the tracts. Then the roughage in it is also helpful in easing constipation.

Raisins

Raisins are known as dried grapes. Raisins may be eaten raw or used in cooking, baking and brewing. They are rich in calcium, iron, magnesium, phosphorus, potassium, sodium, fluoride, vitamins (B6, B12, C, K), choline, and folate.

Raisins are great in tackling:

• Tooth decay: Raisins contain oleanolic acid that provides protection against cavities and tooth decay, and also prevents the growth of harmful bacteria that can cause gingivitis and other periodontal diseases
• Bone problem: Raisins are rich in calcium, necessary to strengthen bones and teeth. A micronutrient known as boron are abundant in this fruit and aids calcium absorption and bone formation. If you are a postmenopausal woman, raisins are a good snack for you because the calcium and boron present in them helps to prevent the development of osteoporosis. The potassium and magnesium contents of raisins help reduce acidity (an abnormal metabolic condition known as acidosis) and remove toxins from the body, which may cause diseases such as arthritis, gout, kidney stones and heart disease.
• Anaemia: Anaemia is caused by a reduction in the number of red blood cells in the body. Raisins contain considerable amount of iron which directly helps treat anaemia. It also contains many members of vitamin-B complex which are essential for formation of blood. Copper in them also help formation of red blood cells. So, if you notice any decrease in the heamoglobin level in your blood, eat more raisins to raise it. Raisins also help to correct iron deficiency anaemia and promote blood clotting during wound healing.