Good Health: Role of Fresh Fruits & Vegetables

Proper nourishment is must for good health and vitality. Human happiness is linked to physical & mental health and employment. Productivity targets can only be achieved if we have good health. Balanced food or diet is must for building strong and fortified bodies. The best preventive medicine is nutrition. Only the individuals with strong immunity would have long lifespan. Consumption of fresh fruits and vegetables is must to acquire vigor and vitality. Fruits are unique in their flavors and taste. Fruits are known to attract eyes and enhance production of digestive juices.

Biological definition of fruits is different from the general notion. Fruits are produced from flowers or flower and are tissues of ripened ovaries or ovary along with adjacent tissue too. Fruits are eaten fresh or dry whereas majority of the vegetables are cooked. Fleshy, pulpy or juicy parts of fruits are eaten raw or used in food preparations. Let us look at the nutritive value of fruits:

Carbohydrates are energy constituents of fruits. The important fruit carbohydrates (sugars) are sucrose, fructose, dextrose and glucose. The water content in fruits is around 85%. A small amount of protein and traces of fat are also present in some fruits. Fruits are rich is indigestible fibre, minerals and vitamins. The caloric value of fruits is very high as compared to vegetables.

Fruits are rich source of vitamin-C. We know that vitamin-C boosts our immunity and saves us from scurvy. Vitamin-C is very strong anti-oxidant and protects us from ionizing radiation. It is known to heal bleeding gums. The citrus fruits are most dependable source of vitamin-C and are available around the year. Indian gooseberry (Phyllanthus emblica, Amla) is the richest known source of vitamin-C. The fruit pulp of Indian gooseberry (Phyllanthus emblica, Amla) has been reported to have 0.6% vitamin-C (i.e. 600 mg per 100 grams of fruit pulp).

The B-vitamins are in very low concentration in fruits. However fruits like grapes, pineapple, banana and custard apple have fairly good amount of B-vitamins. Deep orange and yellow colored fruits are an excellent source of b-carotene (precursor of vitamin-A). Vitamin-A is an essential nutrient for our optic nerves. So, consumption of fruits containing b-carotene (precursor of vitamin-A) would protect us from nutritional blindness. Papayas and mangoes are the best source of b-carotene (precursor of vitamin-A). Oranges, musk-melons, cape gooseberries, carrots and tomatoes are also a good source of b-carotene.

Calcium and minerals act as building materials of our skeleton as well as soft tissues. These are also regulators of metabolic functions. Iron is an essential component of hemoglobin. Iron, calcium and phosphorus are found in fairly good quantity in fruits. Apples, guavas, watermelons, raspberries, apricots, black grapes, dates and figs may contribute appreciable amount of iron to our diet. Fruits are also a rich source of cellulose and hemicelluloses which are also called complex carbohydrates (polysaccharides). Cellulose and hemicelluloses contribute to the indigestible bulk in the diet. Due to their fibre content fruits act as natural laxatives.

Aromatic compounds like methylbutyrate, higher esters or phenol derivatives give characteristic flavour and odour to fruits. Tannins present in some fruits have bitter taste and astringent action. Fruits containing tannins like gooseberries (Phyllanthus emblica, Amla) and Terminalia chebula (Harad or Haritaki) are good for our digestive system. Tannins are most commonly found in large number of raw (immature) fruits and some vegetables too. One must eat around 200gm fruits daily for good health and vitality.

Obesity: Cause, Consequences and Implications

There are many causes and health implications of obesity. Many people are in illusion about the quantitative parameters of obesity. The obesity can be defined in terms of Weight/Height (^W/_H) ratio or index: where weight is in kilograms (kg) and height is in meters (m). This index should be 25 to 30 normally. If your weight is 47 kg and your height is 1.60 m (160 cm); your ^W/_H index will be 29.375. An ideal weight of an individual with reference to sex, age, height and body build has already been documented somewhere else. The cause of obesity may be genetic, metabolic, physiological, lifestyle or pathological (as in cases of hypothyroidism). Take your weight on the same scale daily for a week. If you are overweight or your ^W/_H index is considerably more than 30, then plan to loose your weight through dieting and exercise. Never starve yourself. You can eat as desired from the unrestricted food items' list but remain within limits on restricted food items' list and keep away from prohibited food items' list:

Unrestricted Food Items' List
Unrestricted food items for the obese are fresh fruits, fresh vegetables, chicken, fish, poached eggs, boiled eggs (do not eat yellows), tea, coffee, skimmed milk and products made from skimmed milk.

Restricted Food Items' List
Restricted food items for the obese are all cereals and products made from cereals. Obese person should avoid eating more than 100 gm cereal products in a day. Fat consumption should not be more than 15 gm in 24 hours.

Prohibited Food Items' List
Prohibited food items for the obese are jams, honey, ice cream, dry fruits, nuts, cold drinks, alcohol, sugar and products containing sugar.


Obesity is associated with hyperlipidemia (elevated level of cholesterol and triglyrerides in blood), hypertension (high blood pressure), non-insulin dependent diabetes mellitus (NIDDM) and high prevalence of some cancers. Other serious implications of obesity are coronary heart disease and renal disease. Abdominal fat has been documented as major risk factor for coronary heart disease. The risk of NIDDM is more in overweight men aged between 25-50 years of age. The patient is said to have severe obesity if his ^W/_H index is more than 40. Natural history and consequences of obesity in children are not well understood till date. Strict dietary control and weight reduction would definitely help patients with severe obesity to overcome its serious implications like - NIDDM, hyperlipidemia, hypertension and coronary heart disease.

Role of Fruits & Vegetables in Averting Strokes

Cardio-vascular disease (CVD) causes stroke in majority of patients with chronic hypertension. Fruits and vegetables have a variety of natural ingredients/nutrients, which act as protecting factors against strokes. Raised blood pressure along with tobacco smoking is a major risk factor in patients with CVD. It is well documented that fresh fruits and vegetables have a considerably high potassium content and low sodium content. Fresh fruits are very rich source of vitamin-C also. It is evident that fresh fruits and vegetables influence the sodium-potassium ratio and thus help in lowering the blood pressure in hypertensive people. It is advisable that hypertensive patients should restrict the salt (sodium chloride) intake only then intake of fresh fruits and vegetables would be helpful.
Many countries have reported a decline in stroke rates and mortality with a change in the eating habits of their people. One should stay normotensive (normal blood pressure) for prolonged survival. Avoid smoking and eat fresh fruits & vegetables to keep a check on your blood pressure to avoid strokes and heart attacks. Live Healthy, Live Long.