LOCAL FRUITS - TASTY HEALTH BOOSTER (Pt 2)

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.

(3) GUAVA

For me guava (Psidium guava) are one of the best local fruit for fresh consumption. It was sweet, crunchy, juicy and best to eat with 'asam boi'. The nutritional value (one serving) or ½ fruit and without seeds (150g) reported as calories, 69kcal,   Dietary fibre: 10.2g, Fatt: 0.3g, Protein: 1.7g, Potassium: 43.5mg, Vitamin A: 149.7IU, Vitamin C: 228mg, Beta-Carotene: 89.9mcg, Folate: 21.0mcg and also Calcium: 49.5mg. Many reason to eat guava include the vitamin C content is four times higher per serving compared to orange. Guava are excellent source of dietary fibre and also asa a good source of vitamin A and lycopene. Vitamins A and C together with the antioxidants protect our skin and slow down the ageing process. Vitamin C helps boost immunity and reduced risk of infection. It also aids the absorption of iron from our diet and helps in the production of red blood cells more effectively.  Fibre provides bulks for stool and thus promotes healthy bowel movement and prevents constipation.  As it is full of fibre, guava helps to provide satiety and aids in weight lost indirectly. The best way to eat guava is to get the best vitamins and fibre, eat it fresh with the rind and seeds. The rind has more vitamin C than an entire orange.  Due to its high vitamin C content, consuming guava along with food high in iron such as animal proteins and green leafy vegetables can enhance the absorption of iron. Blend it with other tropical fruits for a salad.

(4) PAPAYA

Papaya or Betik in Malay (Carica papaya) are my favorate fruit and many local in Malaysia. The nutritional value (one serving): one slice and without skin and seeds (210g) consists of Calories: 73kcal, Dietary fibre: 1g, Fat: 0.2g,  Protein: 3.1g, Potassium: 82.2mg,  Vitamin A: 2026.0IU, Vitamin C: 148.9mg, Beta-Carotene: 2437.1mcg, Folate: 29.3mcg and also Calcium: 23.1mg. The reason to eat papaya include the high composistion of vitamins C and A. Papaya also rich in antioxidants known as the carotenoids (including lycopene, lutein, zeaxanthin, beta-carotene and beta-cryptoxanthin). The papaya disease-fighting factor include antioxidants such as zeaxanthin play an essential role in eye protection by filtering out harmful ultraviolet rays and protects retinal cells from damage. The fibre, potassium and vitamin help in reducing the risk of cardiovascular disease. The fibre and water content of papaya can also encourage regular bowel activity, which may help lower the risk of colon cancer. Best way to eat papaya is usually eaten on its own. Making smoothies using papaya is another way to consume the fruit. It can be mixed with pineapple, banana and yogurt. This article divided in 4 segment that was Part 1, Part 2, Part 3 and Part 4 respectively. Thanks!...

By,

M Anim,

Putrajaya,

Malaysia.

(March 2021).