I love eating seasonal fruits here is why you too should !!! Author - Prof Bhaskar Ranganath Vardhi

Health is Wealth –Eat fruits along with balanced diet Fruits are rich in nutrients and antioxidants that helps us to maintain good health and reduce the risk of diseases. Fruits are rich essential vitamins and minerals, high in fibre, and flavonoids. Regular consumption along with balanced meal fruits control our body and reverses diseases related to heart, cancer, inflammation, and diabetes. Citrus fruits and berries prevents many types of diseases . Researchers from Centres for Disease Control and Prevention (CDC) studied and found fruits has a high nutrient density and low calories. Consumption of fruits seasonally are cost effective and are gift for our body to maintain good health. Sesonal fruits for all :- 1.Oranges ∙ Oranges are a great source of vitamin C and it also helps to get folic acid. ∙ Oranges protects cells from damage. ∙ Oranges helps body make collagen, a protein that heals wounds and gives smoother skin. ∙ Oranges helps to absorb iron helps to fight anaemia and immunises to maintain good health. 2. Grapefruit ∙ Grapefruit helps to lose weight. ∙ Grapefruits sugar content is minimal , ∙ Grapefruits are high in vitamin C. Grapefruit provides is a powerful antioxidant and is great for immune system . ∙ Helps to fight off viruses and bacteria that can cause disease 3. Papaya ∙ Papaya has fibres to reduce the absorption of toxins, carbohydrates and fats in the body ∙ Papaya stimulate the growth of beneficial bacteria present in the intestine, which are related to the regulation of intestinal permeability, ∙ Papaya Facilitates good functioning of the intestine. ∙ Papaya is a juicy fruit a rich source of fibre, it is helps in weight loss . ∙ Papaya helps better digestion, good bowel function and increased satiety. ∙ Papaya helps reduce blood cholesterol . ∙ Papaya is high fibre content in the blood, sweeping away toxins because its laxative power. ∙ Papaya is rich source of vitamin C, it inhibits the oxidation of cholesterol in the arteries. 4. Apples ∙ Apples are loaded with polyphenols and antioxidants. ∙ Apples are rich in fibre and antioxidants eating them lowers risk of many chronic conditions, including diabetes, heart disease, and cancer. ∙ Apples promote weight loss and improve gut and brain health. ∙ Excellent for digestion -The fibre pectin present in apples has multiple benefits , is excellent for digestion. It absorbs water from the intestines this slows digestion and pushes stool through and it contains malic acid, which is also good for digestion. ∙ Lowers the Cholesterol-The Natural fibre, pectin, is known to be super healthy for lowering cholesterol, apple can help reduce the cholesterol level, especially in postmenopausal women. ∙ Protect against Diabetes-Because of the fibre content in apples, they are low on the glycaemic mix, which, along with high flavonoid content, highly benefits in improving insulin sensitivity, managing weight and preventing diabetes. ∙ Prevent heart diseases- Apples rich in polyphenols mainly a flavonoid called quercetin it helps in reducing the risks of various chronic and heart diseases. It regulates the gut micro biome a beneficial gut bacteria helps in preventing obesity and other inflammatory disorders. 5. Jackfruit ∙ Jackfruit rich in flavonoids and anthocyanin’s, ∙ Jackfruit helps regulate blood sugar levels. ∙ Jackfruit is rich in fibre makes glucose available slowly to the body and insulin is released properly great for those diabetes patients . 6. Blueberry ∙ Blueberry is rich in antioxidant bioactive compounds helps in the prevention of various diseases such as cancer, cardiovascular disease, diabetes, and urinary tract infection ∙ Blueberry helps to reduce cholesterol. 7. Tangerines ∙ Tangerines are citrus fruits that contain a large amount of vitamin C which help to have good immune system. ∙ This vitamin C helps in maintaining good skin and is vital in the production of collagen. 8. Kiwi fruit ∙ Kiwi fruit are rich in this nutrient ∙ It provides vitamin C as we need for our daily routine. Experts also remind us that this vitamin that we ingest directly from the fruits coming from whole foods is more effective for our health and well-being . 9 Pineapple ∙ Pineapple as rich in vitamin C , ∙ Pineapple improves immunity, ∙ Pineapple is rich in fibre and increases the feeling of satiety ∙ Pineapple improves the gut ∙ Pineapple is rich in antioxidants that prevent cellular aging and improve muscle recovery. In addition to helping with hydration as it is rich in water. ∙ Pineapple contains promelain, an enzyme that breaks down proteins, which stimulates the secretion of gastric juices ∙ Pineapple also contains high levels of malic acid and citric acid produces energy and help relieve fatigue. ∙ It contains manganese a mineral involved in bone formation and may help prevent osteoporosis. ∙ It is low in calories and high in vitamins and minerals. ∙ Pineapple contains vitamin C that will help to boost your immune system and may also help fight cancer, heart disease and arthritis. 10. Mango ∙ Mangoes help to maintain a healthy skin as it is high in B Carotene . ∙ Mangoes reduces the risk of some cancers ∙ Mango is rich in vitamin A, C, B complex, magnesium, polyphenols, fibre. ∙ Mangoes is an anti- inflammatory and antioxidant . 11. Peaches ∙ Peaches which are rich in vitamin A and which is helpful in prevention of cancers(lungs and oral). ∙ Peaches are rich source of minerals such as potassium, fluoride and iron. It help in immunity and fighting heart diseases. ∙ They are good for your skin, eyes and aids in digestion. ∙ As rich in anti oxidant help prevent cancers. ∙ Peaches are high in fibre and are good for digestion. ∙ Peaches are rich in vitamin C . ∙ helps in wound healing and help to have healthy immune system. 12 .Grapes ∙ Grape may reduce inflammation and prevent a wide range of chronic diseases. ∙ Grapes are loaded with several antioxidants including polyphenols such as resveratrol. Antioxidant nutrients present in grapes include vitamin C, beta-carotene and contribute to cardiovascular health by reducing the risks of hypertension. ∙ It is rich in potassium ∙ Grapes are good for heart health, as it contains potassium, a mineral that acts to control blood pressure, as it neutralizes sodium ∙ Grapes are good for the eyes because they contain the antioxidants reduce oxidative stress and the damage that sunlight causes to the retina. ∙ Grapes may benefit individuals with type 2 diabetes. ∙ Red and black grapes contain significant amounts of resveratrol, a compound found naturally in the skin of dark pigmented grapes to protect them from environmental toxins. 13 Water melon ∙ Helps stay hydrated. ∙ Packed with nutrients and has anticancer effects ∙ It improve heart health ∙ It reduces inflammation and oxidative stress, ∙ It helps prevent macular degeneration , ∙ It relives muscle soreness and have good skin health 14 Guavas ∙ Guavas are an excellent source of dietary fibre. ∙ Guavas help in healthy bowel movements and prevent constipation. ∙ Guava is rich in Vitamin C ∙ Guava is also rich in other antioxidant , lycopene, calcium, manganese, and potassium 15 Bananas ∙ Bananas are rich in nutrients. Bananas improve blood sugar levels. ∙ Bananas helps in digestion. Bananas aid weight loss. ∙ Bananas helps in keeping good heart health. ∙ Bananas are full of antioxidants. ∙ Bananas Make feel fuller. ∙ Bananas improve insulin sensitivity when eaten raw . Good pointers to note ∙ Seasonal fruits have different shapes and sizes have different health benefits. ∙ Along with balanced diet add a variety of fruits. ∙ Eating seasonal fruits help to gain good health and controls inflammation, heart disease, cancer, obesity, and diabetes. ∙ Fruits give our body with key vitamins, antioxidants, and dietary fibre. ∙ Seasonal fruits apart from cost effective benefits for heart health, digestion, weight management, and skin health.