Faculty of Allied Health Sciences > Nutrition and Food Engineering

Fruit's nutrition in our everyday life

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Golam Kibria:
We are working for our success. For that, we work hard and for that our health needs sufficient nutrition. If we get this, we can hold a sound health. For that, fruit can give us much nutrition in our everyday life. If we eat fruits everyday, we can get much nutrition.
If we know the nutrition of all fruits, we can get nutrition easily and we can find the fruits what is needed for us.
Here the nutrition facts of all fruits will be posted. I think, it helps us to get much fruits in our every day life.
May Allah help to get a sound health.

Golam Kibria:
Why fruits?


Fruits are nature’s wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are absolute feast to our sight, not just because of their color and flavor but help body keep fit and healthy!

   1.Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.

   2. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.

   3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, anthocyanins. These compounds, firstly, help body protect from oxidant stress, diseases, and cancers, and secondly, help body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values which is something measured by their "Oxygen Radical Absorbent Capacity" or ORAC.
    4.Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue fruits" like blue-black grapes, mulberries, acai berry, chokeberries, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections etc. These pigments tend to concentrate just underneath the skin.

    5.Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants which helps body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. The overall benefits are manifold! Fruit nutrition benefits are infinite!
   
You are protecting yourself from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age related macular degeneration of retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)… and the list of fruit nutrition benefits never ends!

Golam Kibria:

Apple fruit nutrition facts

Delicious and crunchy apple fruit is one of the most popular fruit favored by health conscious, fitness freaks who believe in “health is wealth.” This wonderful fruit packed with rich phyto-nutrients that in the true sense are indispensable for optimal health. The antioxidants in apple have many health promoting and disease prevention properties; thus justifying the adage, “an apple a day keeps the doctor away.”

Apples are obtained from the medium sized tree belonging to the rosaceae family. Scientific name: Malus domestica. The apple tree is originated in the mineral rich mountain ranges of Kazakhstan, and is now being cultivated in many parts of the world.

Apple fruit features oval or pear shape; and the outer skin has different colors depending upon the cultivar type. Internally, the juicy pulp has off-white to cream in color and has mix of mild sweet and tart taste.

The seeds are inedible because of their bitter taste.

Several hundred varieties of apples grown in the US and worldwide either for just eating or as a desert fruit to cooking or baking in many recipes.

Health benefits of apple

   * Delicious and crunchy apple is one of the popular fruit that contain an impressive list of essential nutrients, which are required for normal growth and development and overall nutritional well-being.

    *Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. The fruits are however, contain no saturated fats or cholesterol; but rich in dietary fiber, which helps, prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.

    *Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

    *Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenols. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. The important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Apples are also good in tartaric acid that gives tart flavor to them. These compounds help body protect from deleterious effects of free radicals.

    *In addition, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

    *Apple also contains small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.

Golam Kibria

Golam Kibria:

Banana fruit nutrition facts

Go for banana fruit, nature's own energy rich food that comes in a safety envelope! Fresh, delicious bananas are available year around and are very cheap. Botanically, the fruit belongs to the family of Musaceae. Commercially, it is one of the widely cultivated crops in the tropical and subtropical zones.

Scientific name: Musa acuminata colla.

Health benefits of banana fruit

   * Banana fruit is rich in calories, but very low in fats. The fruit contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.

   * Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.

    *The fruit contains good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.

    *It contains many health promoting flavonoid poly-phenolic antioxidants such as lutein, zeaxanthin, beta and alpha carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

    *It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has beneficial role in the treatment of neuritis, anemia, and decreasing homocystine (one of the causative factor for coronary artery disease (CHD) and stroke episodes) levels in the body.

    *The fruit is also good source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

   * Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.

    *Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.


Thank you,
Golam Kibria

Golam Kibria:

Lychee fruit nutrition facts

Delicious and juicy Lychee or "Litchi" reminds you the arrival of summer. Botanically, this exotic fruit belongs to the family of Sapindaceae and named scientifically as Litchi chinensis.

Health benefits of Lychee

   * Lychee fruits are low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber which, can be very important for individuals who are concerned about their excess body weight.
    *Research studies suggest that oligonol, a low molecular weight polyphenol found abundantly in lychee fruit. Oligonol has been found to have several anti-oxidant, anti-influenza virus actions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays (Takuya Sakurai (Kyorin University, Japan), Biosci. Biotechnol. Biochem., 72(2), 463-476, 2008).

    *Litchi, like citrus fruits, is an excellent source of vitamin C; 100 g fresh fruits provide 71.5 mg or 119% of daily-recommended value. Studies suggest that consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

    *It is a very good source of B-complex vitamins such as thiamin, niacin and folates. These vitamins are essential since they function by acting as co-factors to help body metabolize carbohydrates, protein and fats.

    *Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.

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