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.

Children’s health, growth and immunization: Our role in preventing preventable diseases

Unless we look after our women and children in a programmed manner in the field of health, we cannot have a happy world around us. Children are still killed or disabled each year by diseases that could have been prevented by immunization. The World Health Organization (WHO) is doing its best to eradicate/eliminate a variety of infectious diseases, but involvement of every citizen of the world is must for compliance of various programs of the WHO. The measles, mumps and rubella triple vaccine (MMR) should be included in the EPI (Expanded Preventable Immunization) program of every country. We should not ignore the facts that measles and mumps can cause considerable morbidity and mortality which could be prevented with optimum immunization. Optimum immunization means full course of vaccination schedule without missing any booster dose.

Apart from vaccination child nutrition and general health must be taken care of. The child health reminds me the efforts of Mr. James P Grant, the Director of United Nations' Children's Fund (UNICEF, 1984), who in 1984 brought out a Report on the State of World's Children, and forwarded a mnemonic GOBI-FFF to remember the techniques which could reduce sadness of the world. In GOBI-FFF, "G" stands for growth monitoring, "O" stands for oral rehydration therapy, "B" stands for breastfeeding, and "I" stands for immunization. The three Fs (FFF) stand for 'family spacing', food supplements and female education. The methods represented by GOBI-FFF are the simplest methods which could help us in tiding over the state of health of children and preventing diseases and saving lives. Consequent upon the compliance of GOBI-FFF, lives of millions of children are saved every year and the health and growth of millions more is protected. Still there is need to protect the children from episodes of common childhood diseases like measles, respiratory infections and diarrhoeal infections.

Various infections also interfere with physiological and psychological development of children. The malnutrition and infections perpetuate each other and may lead to suboptimum brain development. The GOBI methods are not so expensive. Community health workers can be assigned the responsibility of growth monitoring through periodic recording of weight and height of a child. The oral rehydration salts (ORS) should be supplied at cost price to prevent the dehydration caused by diarrhoea. The breastfeeding should be encouraged since it provides ideal nourishment to the child and saves from the infectious hazards of bottle feeding. Immunization against tuberculosis, diphtheria, pertusis (whooping cough) tetanus, polio, measles, mums and rubella protects the child against these serious as well as disabling diseases. Attention should also be given to the health education of mothers. Awareness about the child's health in mothers would definitely make all the healthcare and immunization programs successful. It is well established fact that proper spacing between child births decreases the risks to the heath of the mother and the infant. Food supplements should regularly be supplied to the mothers during pregnancy and vaccination against tetanus should be done. We must put in our best efforts to prevent the preventable diseases since prevention is better than cure.

Computer Related Health Disorders

Computer users may experience occasional discomfort in their hands, arms, shoulders, neck as well as other parts of body. If some one experiences symptoms such as recurring or persistent discomfort, pain, throbbing, aching, stiffness, burning sensation, tingling or numbness; should not ignore these warning signs. One should consult a qualified medical professional even if symptoms occur occasionally. Above cited symptoms can be associated with painful and sometimes permanently disabling injuries involving nerves, muscles or tendons. These computer associated musculoskeletal disorders (MSDs) include carpal tunnel syndrome, tendonitis, and tenosynovitis. Severity of symptoms depend on many factors like general physical & medical conditions of the computer user, daily duration of computer use, type and make of computer key board & mouse, type of monitor (CRT, TFT or LCD) and posture during computer operation. For guidelines to reduce the risk of developing an MSD, please refer to "Healthy Computing Guide". You can access the "Healthy Computing Guide" at www.microsoft.com/hardware/hcg/default.html .