Why include fruits in your menu—improve your diet. 

 Fruits have health benefits that should be considered when meal planning.

In the same manner, we need to know that fruits are available in different kinds with different appealing colours, packed with various types of vitamins—not all of them contain the same micro-nutrient. Therefore, one should consume a variety to meet the micronutrient requirements—a way of improving their nutrition.



Then, here are examples of fruits with high varieties of micro-nutrient quantities:


·        The pineapples

·        Kiwifruit

·        Oranges

·        Pawpaws

·        Bananas

·        Watermelons

·        Strawberries and grape berries

·        Mangoes

·        Apples—fruits subsist in many types; the types listed are not all rich in micronutrients.




Similarly, serving fruits with other kinds of food is one way to make your plate look more appealing.


Feeding on fruits improves appetites when eaten before meals or dinner.


Raw fruits are more healthy than canned ones and aid in the prevention of chronic diseases—they contain a variety of micro-nutrients packed in their pigments that are required by the body for an immune boost and proper function of the immune system, the formation of immune cells, and skin care [help in keeping the skin healthy, thus preventing skin diseases] since the nutrients gotten from fruits also aid in protecting the body cells from being damaged.

How does fruit content prevent the human body from chronic diseases?

Strawberries and grapes contain protective antioxidants (rich in vitamin E) that prevent individuals from acquiring diseases such as cancer. In preventing cancer, antioxidants protect cell molecules and DNA from destruction by free radicals.


The antioxidant content makes free radicals less effective. The probability of free radicals reacting with cell molecules to destroy DNA becomes impossible.

Besides, they are rich in soluble fibre, which slows down the emulsification of fats, digestion, and absorption of carbohydrates with a high glycemic index.

The other useful micronutrients found in fruits are benefits.

Folate is essential for menstruating girls, prenatal women, and postpartum women. They are a rich source of dietary water; most fruits contain high water content, for example, watermelons, oranges, and strawberries.

     Vitamin C, mainly obtained from oranges, lemons, and kiwi fruit, is essential for an immune boost and the prevention of chronic diseases like scurvy. Their intake to prevent deficiency should be watched since vitamin C deficiency leads to scurvy.


·     Potassium: The mineral obtained from bananas supports teeth and bone growth. Individuals with low potassium suffer from hypokalemia.

Significant question related to potassium deficiency

Which symptoms are related to low potassium levels in blood serum?


·        fatigue, constipation.

·        leg cramps, and muscle weakness.


Where can we obtain vitamin E in fruits?

·        Vitamin E obtained from avocados, mangoes, and kiwi fruits is used by the body to protect against cell damage and is necessary for skin health.

Most fruits have vitamin K.

·        Vitamin K, sourced from avocados and kiwifruit, aids in blood clotting.



Fruits with foliate

·        Folate, the B-9 vitamin sourced from fruits and their juices [orange juice], is necessary for the formation of healthy red blood cells, healthy cell growth, and proper cell function.

Additionally, fruits contain dietary water.

·        Besides being rich in micronutrients, fruits also contain dietary fibre.

·        Dietary water due to fruit consumption contributes to 700–1000 ml of water per day, and the dietary water obtained from fruit ingestion aids in preventing dehydration and provides some electrolytes and little energy.

The dietary water will help replenish water lost by people with diarrhoea and fever. Therefore, fruits with high water content are of the essence when one is suffering from dehydration.

Fruits' advantages for women of childbearing age
Who are these women of childbearing age?


Women of childbearing age are all those aged from 15 to 49 years. Women of childbearing age need micronutrient-rich foods. They need fruits to improve their micronutrient stores in the preconception stage. Since fruits are one of the main sources of vitamins and minerals they need, they should therefore be supplemented or provided in the diet in the right portions since if insufficient, this puts them at risk of contracting micro-nutrient deficiencies and pregnancy complications.

Providing them with fruits will aid in attaining sufficient micro-nutrient dietary needs, thus saving them from contracting micro-nutrient deficiencies like anaemia, neural tube defects, at pr-conception, and pregnancy 

They are vulnerable to health problems if they do not achieve good health at conception. Because pre-pregnancy complications such as anaemia will have an impact on the developing fetus, causing delivery of babies with healthy defects, especially infants that have not developed well-structured brain structures and components, will impair the baby's learning process in the future since the condition has caused low intelligence quotient just because of the mother's inability to access a micro-nutrient dense healthy diet.

Women of reproductive age should value the consumption of fruits by making sure it is present in their diet since a high percentage of micro-nutrients will aid in keeping them healthy, preventing maternal morbidity, and determining the health outcome of their babies if they are present in this micronutrient-rich stuff.






Why should we include fruits on our menu?

They should be included in your menus since they will provide you with various micronutrients to help in disease control.


They provide dietary fibre, which is necessary for blood glucose control and constipation control.

Dietary fibre regulates carbohydrate absorption and reduces the risks of acquiring chronic diseases.


Dietary fibre will help prevent chronic GIT conditions like diverticulosis.


How does soluble fibre in fruits work in preventing diverticulosis from occurring? The soluble fibre forms a gel-like material that promotes bulky stools, ensuring easy movement of materials along the digestive tract. Easy movement of materials reduces colon pressure and gas, which helps prevent inflammation that will cause diverticulosis.


Why should you value fruit varieties?

Variety is important because not all foods contain the same micronutrients that you require. Including them in different types in your menu for consumption will help you meet your micronutrient needs thereafter.


Why should women of reproductive age increase the density of fruits in their diet?

Since the preconception stage determines the pregnancy outcome, the foods that they supply in their diet impact their health. Consumption of micronutrient-rich foods will prevent pregnancy complications like anaemia. The fruits are rich in vitamin C and improve iron absorption. This is therefore important.




Why are fruits one of the leading roosters in chronic disease prevention?


They are well-known for the prevention of chronic diseases due to the content they contain, which are the packed vitamins in them;

Vitamin E and C are immune boosters.


Dietary fibre slows down digestion and absorption of high glycemic index carbohydrates.


Fruits rich in iron, like bananas, pomegranate and apples, help keep iron stores in the body—preventing iron deficiency anaemia.




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