LOCAL FRUITS - TASTY HEALTH BOOSTER (Pt 4)

 

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.

(7) BANANA

Banana (Musa spp) are grown in Malaysia for domestic and export market. Among popular species banana grown in Malaysia include Pisang Rastali, Pisang Mas, Pisang Berangan, Pisang Tanduk, Pisang Nipah and few others. The nutritional value (one serving) or one medium (Berangan) (60g) include calories: 62kcal, dietary fibre: 0.3g, fat: 0.2g,  Protein: 3.1g, Potassium: 226.5mg, Vitamin A: 239.2IU,  Vitamin C: 3.4mg, Beta-Carotene: 143.9mcg and also Folate: 11.5mcg. Few reason to eat banana include the good source of fibre. Bananas contain two main types of fibre, resistant starch thst found in unripe bananas. The Pectin nutrien that iIncreases as the banana ripens. Banana also rich in potassium and as a disease-fighting factor. This include the resistant starch is indigestible and ends up in the large intestine, where it becomes food for the good bacteria in the gut. This helps to promote gut health. Both resistant starch and pectin can also offer appetite-reducing effects and increase the feeling of fullness after meals. Studies show that consuming adequate potassium can help in lowering blood pressure. Potassium also helps in regulating muscle contractions and keeps the heart beating regularly. Due to their mineral content and easily digested carbohydrates, bananas can be a good choice for athletes before, during and after endurance exercise. Best way to eat banana are raw and sliced banana to morning cereal or oatmeal helps to enhance flavours and nutrients. Bananas can also replace sugar for baking and cooking. Banana pancakes are a healthier alternative to standard pancake mixes.

(8) SOURSOP

Soursop or Durian Belanda in Malay (Annona muricata) is the most wanted fruit in local market due to the health factor. The nutritional value (one serving): one slice, without seeds (105g) include calories: 68kcal,  Dietary fibre: 1.7g, Fat: 0.4g, Protein: 1.4g, Potassium: 308.5mg, Vitamin A: 31.5IU, Vitamin C: 28.3mg,  Beta-Carotene: 15.7mcg, Folate: 14.7mcg and also Calcium: 12.6mg. Few reason to eat soursop due to it's a great source of vitamin C. Contains compounds with antioxidant abilities such as tannins, saponins, phytosterils, flavonoids and anthraquinones. The report shown that the disease-fighting factor due to its high antioxidants content help reduce oxidative damage and may lower the risk of chronic diseases. In 2012 in vivo and in vitro study found that soursop extract may protect against pancreatic cancer by inhibiting cellular metabolism. Still, studies are ongoing to evaluate the efficacy of soursop as an adjuvant therapy for pancreatic cancer. The best way to eat soursop by keeping in the soft white flesh in refrigerator as it is best enjoyed cold. It can be used as a base for smoothies, milkshakes and other chilled drinks.

This article divided in 4 segment namely Part 1, Part 2, Part 3 and Part 4 respectively. Thanks....!

By,

M Anem,

Putrajaya,

Malaysia.

(March 2021).

LOCAL FRUITS - TASTY HEALTH BOOSTER (Pt 3)

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.

(5) MANGOSTEEN

Mangosteen (Garcinia mangostana) are among few popular fruits in Malaysia. There are two species of mangosteen in Malaysia known as Local Mangosteen and Mesta. The nutritional value (one serving) or three big mangosteen without skin and seeds (270g)are or three big and whole (1.1kg) include calories: 92kcal, dietary fibre: 13.8g, Fat: 2.7g, Protein: 1.6g, Potassium: 121.9mg, Vitamin C: 11.3mg and Calcium: 18.9mg. The reason to eat this fruit due to the rich in antioxidants, xanthones and fibre. The vitamins and minerals are important for bodily functions, including DNA production, muscle contraction, wound healing, immunity, and nerve signalling. Disease-fighting factor for this fruit include antioxidants such as xanthones found in mangosteen may help reduce oxidative stress by neutralising the free radicals.  Xanthones also have anti-inflammatory, anti-bacterial and anti-cancer effects in several studies involving animals. However, more studies are needed to understand how this fruit may reduce inflammation in humans. Since fibre helps to promote healthy gut bacteria, consuming mangosteen may also improve immunity alongside other fruits as part of balanced diet. The best way to eat it include the white inner flesh can be eaten by itself or enjoyed in a smoothie or salad.

(6)  STARFRUIT

The Starfruit or Carambola (Averrhoa carambola) are unique trppical fruit grown in Malaysia. The nutritional value (one serving) of one medium (300g) reported consists of calories: 72kcal, dietary fibre: 5.4g, fat: 0.3g, protein: 2.1g, potassium: 297.4mg, vitamin A: 1502.7IU, vitamin C: 77.4mg, Beta-Carotene: 897.4mcg, calcium: 15mg and folate: 26.8mcg. The reason to eat starfruit include the relatively lower in calories (31kcal/100g) compared to other tropical fruits. It contain decent amount of fibre, vitamin A and C and potassium.  Excellent source of healthy plant compounds, including quercetin, gallic acid, and epicatechin. It is approximately 90 per cent of water by weight which makes starfruit a good source for hydration. Disease-fighting factor due to the vitamin C has antioxidants properties; boosts the immune system; promotes healthy skin, hair and nails; and increases calcium uptake and iron absorption. The healthy plant compounds have powerful antioxidant properties and various health benefits. The best way to eat starfruit either on its own or add into salads.  It can also be added in local dishes such as curries. It can be turned into jam or jelly as well as smoothies and juices.

This article divided in 4 segment namely Part 1, Part 2, Part 3 and Part 4 respectively. Thanks.

By,

M Anim,

Putrajaya,

Malaysia.

(March 2021).

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).

LOCAL FRUITS - TASTY HEALTH BOOSTER (Pt 1)

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!...

By,

M Anem,

Putrajaya,

Malaysia.

(March 2021)