A Lagos based nutritionist Jumoke Babatunde has given an insight into the health benefits of citrus fruits and cucumbers. Below are excerpts of her submissions.
Fruits are the fleshy edible part of a tree, fruits are colourful, tasty and very good for the health. They are usually high in vitamins, minerals, and fibers. Fruit provides a wide range of health-boosting antioxidant.
Eating a diet high in fruit can reduce a person’s risk of developing heart diseases, cancer and inflammation. It also improves digestion and reduce the risk of vitamin deficiencies.
Citrus fruits like orange, are usually very powerful for preventing disease.
Fruit like apple helps in managing sugar level, promotes good digestion, and it also supports heart health.
Bananas are known for their antioxidant and anti-inflammatory properties. Bananas Contain a lot of potassium, they are also high in probiotic ( a type of fiber that promotes the growth of beneficial bacteria in the gut). The unripe bananas are lower in starch than the ripe ones they are usually recommended to improve blood sugar level.
Oranges are highly rich in vitamin C and fibers. Avocado are high in healthy fat and low in natural sugar, they contain high amount of vitamin E and K.
Watermelons are highly rich in vitamin A and C, it is a good source of potassium Interestingly, it provides skin protection from ultraviolet rays, it also help the skin heal faster. Its unique high water content helps hydrate and replenish electrolytes after a workout or a hot day.
Kiwi is highly rich in vitamin C, it is a great source of fiber, potassium, and vitamin E and It also supports eye health.
How Fruits Can Help You Lose Weight
There are fruits that are relatively low in calories( apples, oranges, grapefruit), they are usually high in water and fibers which makes u feel full, without consuming a lot of calories.
Fruit drinks or solid fruits ?
It is very essential to note that solid fruits are more filling than drinks. Studies show that drinking a lot of fruit drinks is linked with increased calories and most times lead to increased obesity. All been said, avoid a lot of fruit drinks and enjoy solid fruits instead.
Are Fruits Safe For People With Diabetes?
Studies show that when sugar is consumed in solid fruits, it has very little effect on blood sugar. Fibers in fruits can reduce insulin resistance, by so doing improve diabetes.
What Kind of Fruits Should I Eat?
Diabetic patients should eat fruit that contain a lot of fibers e.g berries, oranges, nuts, unsweetened probiotic yogurt.
To reap the greatest benefits, ensure you eat a lot of fruits on a daily basis.
This is the list of fruits and the vitamins they contain.
Fruits – Nutrient
Mango – vitamin A,vitamin C,potassium
Kiwi – vitamin C,vitamin K,vitamin E,folic acid(b9), potassium.
Pineapples – vitamin A,vitamin K,vitamin C.
Strawberries and blueberries – vitamin C, manganese, vitamin K
Tangerine – vitamin C Vitamin b6,vitamin A,b5
Watermelons – vitamin C,b1,b5,b6,vitamin A.
Banana – fibers,b6,potassium, manganese.
Orange – potassium, fibers, folic acid(b9),vitamin C.
Papaya – potassium, vitamin Calcium.
Apple – fibers, potassium
Pear – folic acid(b9),
Dates – fiber, vitamin A, vitamin Selenium.
Cucumber – water, phosphorus, potassium.
Health Benefits of Cucumber
Though commonly thought to be a vegetable, cucumber is actually a fruit.
It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.