THE LOCAL FRUIT is delicious and packed with nutrients. There are more tha 9 fruit species identified as commercial fruits for domestic and export potential. When it comes to fruit, many Malaysians tend to believe that the imports fruits are more nutritious than local ones. Even when fruits are sometimes and recommended to be included in our diet, more often than not, only imported ones are named. Due to this as reported that many consumers prefer apples, grapes or oranges compared to watermelons, starfruits or mangosteens. According to Pantai Hospital Kuala Lumpur dietitian kown as Pang Kang Ru says imported fruits may be more expensive but this does not mean they are any healthier. She said each type, whether local or imported has its unique nutritional value. For example, the rambutan has a higher content of vitamin C (38mg vitamin C/100g) compared to the blueberry (9.7mg vitamin C/100g). However, in terms of dietary fibre content, rambutan has only 0.3g of dietary fibre/100g while blueberries have 2.4g of dietary fibre per 100g. Each fruit is different for its nutrient content. No single fruit can provide all nutrients or provide superior nutrient contents than another. This article in "Anim Agriculture Technology" blog I discuss about tht local fruit that was tasty and good for health booster.
One of the key recommendations in the Malaysian Dietary Guidelines is to eat two to three servings of fruit every day. Fruits are loaded with vitamins including vitamins C, B and A; and potassium and phytonutrients such as phenolics, anthocyanins, carotenoids and tocopherols. Fruits are also valuable sources of dietary fibre, which means the digestive system tends to take more time to break it down. Dietary fibre helps lower the risk of heart disease and improve bowel function. However, fruits contain fructose, a natural sugar that can still affect our blood sugar level if consumed in large quantities. Pang says that they also contain carbohydrates which means over consumption of fruits will contribute to extra calorie intake and thus lead to weight gain. It is advisable to consume fruits daily, but in moderation as part of a healthy diet. Many should enjoy various types of local fruits and need to take them in correct portions. Portion size is still the key. A serving of fruit such as one slice of papaya, pineapple or honey dew is nice as a dessert after a meal. It is time to turn to local fruits as they are just as beneficial and packed with nutrients. Here are some that should be included in our daily meal.
(1) PINEAPPLE Pineapple (Ananas comosus) are one of the most popular tropical fruit for health. Malaysia popular pineapple variety include MD2, Josapine, Yankee, Gandul, N36 and few others. There more than 16,300 hectare of pineapple grown in Malaysia and 70^ are located in Johore. The nutritional value (one serving) or one slice, without skin and core (140g) include Calories: 63kcal, Dietary fibre: 0.8g, Fat: 0.1g, Protein: 0.7g, Potassium: 137.5mg, Vitamin A: 640IU, Vitamin C: 21.6mg, Beta-Carotene: 377.8mcg, Folate: 14.8mcg and Calcium: 21.3mg. The reason to eat pineapple include the high in vitamin C and manganese, rich in antioxidants known as flavonoids and phenolic acids and the high in bromelain in which is an enzyme mixture that can be found in the stem or fruit of the pineapple that helps the body digest proteins and reduces markers of inflammations. Disease-fighting factor pinepple due to the mineral content such as Manganese in which the mineral required for the normal functioning of our brain and nervous system, maintains healthy metabolism of various nutrients such as vitamins C and E and possesses antioxidant properties. A couple of systematic reviews indicate that bromelain with its anti-inflammatory properties can help in relieving symptoms of acute nasal sinus inflammation when used in combination with standard medications. Best way to eat pineapple is often eaten on its own. Another way is to make a fruit salad with other local fruits. For me have a glass of pineapple juice.
(2) WATERMELON
Watermelon (Citrullus lunatus) among popular fruits in Malaysia. The nutritional value (one serving): one slice without skin (250g) recorded as Calories: 70kcal, Dietary fibre: 1g, Fat: 0.5g, Protein: 1.5g, Potassium: 194.9mg, Vitamin A: 1702.0IU, Vitamin C: 13.8mg, Beta-Carotene: 1022.9mcg, Folate: 5.5mcg and Calcium: 15mg. many Malaysian has the reason to eat watermelon due to the high in potassium, vitamins A and C. Watermelon also high in carotenoids, including beta-carotene and lycopene. With water content of 92 per cent reported that watermelon helps keep our body hydrated. Disease-fighting factor include the potassium helps in blood pressure regulation and protects heart function. Beta-carotene can be converted into vitamin A after ingestion and helps in maintaining good vision. Fir the Lycopene helps to keep our heart healthy by reducing the stiffness and thickness of artery walls. It also has been linked with a decreased risk of prostate cancer in several studies. Bt the way the best way to eat it to eat it raw and watermelon juice is better choice of beverage but keep the pulp while juicing to obtain the benefits from fibre. Make a salsa with watermelon, lime juice, salt and tomatoes. You can have it with grilled fish or chicken. This article decided in 3 segment that was Part 1, Part 2 and Part 3 respectively. Thanks!...
M Anem,
Putrajaya,
Malaysia.
(March 2021)
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