Some fruits are available all year and some only in particular seasons; some are local and some are foreign varieties or imported. Every fruit is full of nutrients. But do we know which nutrients each one provides? Knowing this raises interest in the fruit and helps avoid mistakes in making up for nutrient shortfalls. Here is what the main fruits contain.

• Amra (hog plum): rich in vitamins B and C, iron, calcium, carotene, pectin and fibre. One amra has more nutritional value than three apples. It boosts immunity, relieves anaemia and reduces indigestion and constipation, and its antioxidants improve skin, hair and nails.
• Amla (Indian gooseberry): contains antioxidants and vitamin C. It helps boost immunity, ease seasonal colds and coughs, improve appetite, keep skin and hair healthy, and control blood sugar and cholesterol.
• Pomelo (batabi lebu): contains vitamin C, thiamine, riboflavin, carotene, iron, calcium, magnesium, manganese, phosphorus, potassium and sodium. It relieves muscle weakness and pain, reduces weight and acidity, and is quite helpful in preventing cancer.
• Guava: one guava has more nutritional value than four oranges. It is rich in vitamins A, B, C and K, calcium, potassium and fibre. Its vitamin A is good for the eyes, and its potassium is very useful in keeping high blood pressure under control.
• Jamrul (wax apple): protects liver cells from damage and controls blood sugar and blood pressure.
• Latkan (Burmese grape): keeps bones and teeth strong, helps with weight loss because it is low in calories, and is good for the eyes.
• Kamranga (star fruit): contains vitamin A and various other vitamins and minerals. It helps lower harmful cholesterol and the risk of stroke, and its high vitamin C helps cure scurvy.
• Bael (wood apple): a glass of bael sherbet after work in hot weather removes tiredness. Its vitamin A nourishes the outer and inner parts of the eye, helping against eye diseases. Bael is very effective for stomach ailments; eating unripe bael regularly can bring quick recovery from chronic dysentery and diarrhoea. Its slippery pulp is good for the stomach, aids digestion and relieves constipation.
• Gab: contains protein, carbohydrate, fibre and antioxidants. It is very useful for people who are underweight or have low blood pressure, and relieves weakness and constipation.

Banana has remarkable nutritional value. It is rich in potassium, vitamin B6 and vitamin C, which support heart health and help control high blood pressure. It is known as a quick source of energy, aids digestion and improves gut health. It is also good for mental health because it contains tryptophan, which helps in the production of dopamine. Eating bananas regularly helps maintain balanced nutrition, so they should be part of the daily diet.

Papaya is rich in vitamins A, C and E, which are good for skin and hair. Its fibre boosts digestion and relieves constipation, and its antioxidants help build immunity. It also helps prevent heart disease, control blood pressure and keep the eyes healthy, and eaten regularly it helps remove toxins and aids weight loss.

Coconut water is rich in electrolytes and vitamins, helping make up for a lack of water in the body, and the fat in coconut flesh helps raise good cholesterol. Coconut is also rich in protein, fibre, vitamin C, vitamin B and magnesium, which strengthen bones and teeth. Coconut oil is used in skin care and is very good for hair, and the fruit's antioxidants boost immunity.

Lemon is full of vitamin C and antioxidants, helps boost immunity and keeps skin bright. Lemon juice aids digestion and is effective in weight loss. Lemon helps remove harmful toxins from the blood and lowers the risk of heart disease, and its potassium helps control blood pressure. Drinking lemon water daily detoxifies and refreshes the body.

• Apple: rich in vitamin C, which boosts immunity. Its fibre aids digestion and helps reduce the risk of heart disease, and its antioxidants help prevent cancer. It is low in calories, helping with weight control, and eating apples regularly keeps blood sugar in check and skin and hair healthy.
• Orange: high in vitamin C, which helps boost immunity. Its antioxidants protect cells from harmful free radicals, brighten the skin and improve digestion. Its fibre aids digestion and helps prevent constipation, and its potassium helps prevent heart disease.
• Dragon fruit: rich in vitamin C, fibre and antioxidants, which boost immunity and brighten the skin. It helps control cholesterol, improves digestion and aids weight loss, protects against free radicals, keeps the heart healthy and helps control diabetes.
• Grapes: contain vitamin C, vitamin K and plenty of antioxidants that help boost immunity. They help reduce the risk of heart disease and control blood pressure, help skin care and reduce signs of ageing, improve digestion as a good source of fibre, and help kidney function.
• Pineapple: full of vitamins, minerals and antioxidants, with high vitamin C to boost immunity. Its enzyme bromelain improves digestion and helps reduce inflammation. It helps reduce the risk of heart disease, relieves constipation, brightens the skin and reduces dehydration.
• Pomegranate: rich in antioxidants, vitamin C, vitamin K, fibre and folate. It helps increase red blood cells, control blood pressure and lower cholesterol, and is good for the heart. Its antioxidants brighten the skin and slow ageing, it helps fight infections, and it is useful for diabetics because it helps control blood sugar.

Source: Jagonews24. First published in Bengali on The Agro News.