Local fruit is delicious and packed with nutrients.
WHEN it comes to fruit, many Malaysians tend to believe that imports are more nutritious than local ones. Even when fruits are recommended to be included in our diet, more often than not, only imported ones are named. Due to this, consumers prefer apples, grapes or oranges compared to watermelons, starfruits or mangosteens.
Pantai Hospital Kuala Lumpur dietitian Pang Kang Ru says imported fruits may be more expensive, but this does not mean they are any healthier. Each type, whether local or imported, has its unique nutritional value.
For example, the rambutan has a higher content of vitamin C (38mg vitamin C/100g) compared to the blueberry (9.7mg vitamin C/100g). However, in terms of dietary fibre content, rambutan has only 0.3g of dietary fibre/100g while blueberries have 2.4g of dietary fibre per 100g.
“As such, each fruit is different for its nutrient content. No single fruit can provide all nutrients or provide superior nutrient contents than another.”
One of the key recommendations in the Malaysian Dietary Guidelines is to eat two to three servings of fruit every day. Fruits are loaded with vitamins including vitamins C, B and A; and potassium and phytonutrients such as phenolics, anthocyanins, carotenoids and tocopherols.
Fruits are also valuable sources of dietary fibre, which means the digestive system tends to take more time to break it down. Dietary fibre helps lower the risk of heart disease and improve bowel function.
However, fruits contain fructose, a natural sugar that can still affect our blood sugar level if consumed in large quantities. Pang says that they also contain carbohydrates “which means over consumption of fruits will contribute to extra calorie intake and thus lead to weight gain. It is advisable to consume fruits daily, but in moderation as part of a healthy diet.
“We should enjoy various types of local fruits and need to take them in correct portions. Portion size is still the key. A serving of fruit such as one slice of papaya, pineapple or honey dew is nice as a dessert after a meal.”
It is time to turn to local fruits as they are just as beneficial and packed with nutrients.
Here are some that should be included in our daily meal.
PINEAPPLE
Nutritional value (one serving): one slice, without skin and core (140g)
Calories: 63kcal
Dietary fibre: 0.8g
Fat: 0.1g
Protein: 0.7g
Potassium: 137.5mg
Vitamin A: 640IU
Vitamin C: 21.6mg
Beta-Carotene: 377.8mcg
Folate: 14.8mcg
Calcium: 21.3mg
Reason to eat it:
• High in vitamin C and manganese.
• Rich in antioxidants known as flavonoids and phenolic acids.
• High in bromelain, which is an enzyme mixture that can be found in the stem or fruit of the pineapple that helps the body digest proteins and reduces markers of inflammations.
Disease-fighting factor :
* Manganese is a mineral required for the normal functioning of our brain and nervous system, maintains healthy metabolism of various nutrients such as vitamins C and E and possesses antioxidant properties.
* A couple of systematic reviews indicate that bromelain with its anti-inflammatory properties can help in relieving symptoms of acute nasal sinus inflammation when used in combination with standard medications.
Best way to eat it:
* Pineapple is often eaten on its own.
* Another way is to make a fruit salad with other local fruits.
* Have a glass of pineapple juice.
WATERMELON
Nutritional value (one serving): one slice, without skin (250g)
Calories: 70kcal
Dietary fibre: 1g
Fat: 0.5g
Protein: 1.5g
Potassium: 194.9mg
Vitamin A: 1702.0IU
Vitamin C: 13.8mg
Beta-Carotene: 1022.9mcg
Folate: 5.5mcg
Calcium: 15mg
Reason to eat it:
• High in potassium, vitamins A and C.
• High in carotenoids, including beta-carotene and lycopene.
• With water content of 92 per cent, watermelon helps keep our body hydrated.
Disease-fighting factor:
• Potassium helps in blood pressure regulation and protects heart function.
• Beta-carotene can be converted into vitamin A after ingestion and helps in maintaining good vision.
• Lycopene helps to keep our heart healthy by reducing the stiffness and thickness of artery walls. It also has been linked with a decreased risk of prostate cancer in several studies.
Best way to eat it:
• Eat it raw.
* Watermelon juice is better choice of beverage but keep the pulp while juicing to obtain the benefits from fibre.
• Make a salsa with watermelon, lime juice, salt and tomatoes. You can have it with grilled fish or chicken.
GUAVA
Nutritional value (one serving) : ½ fruit, without seeds (150g)
Calories: 69kcal
Dietary fibre: 10.2g
Fat: 0.3g
Protein: 1.7g
Potassium: 43.5mg
Vitamin A: 149.7IU
Vitamin C: 228mg
Beta-Carotene: 89.9mcg
Folate: 21.0mcg
Calcium: 49.5mg
Reason to eat it:
• Vitamin C content is four times higher per serving compared to orange.
• Excellent source of dietary fibre.
• A good source of vitamin A and lycopene.
• Vitamins A and C together with the antioxidants protect our skin and slow down the ageing process.
• Vitamin C helps boost immunity and reduced risk of infection. It also aids the absorption of iron from our diet and helps in the production of red blood cells more effectively.
• Fibre provides bulks for stool and thus promotes healthy bowel movement and prevents constipation.
• As it is full of fibre, guava helps to provide satiety and aids in weight lost indirectly.
Best way to eat it:
* To get the best vitamins and fibre, eat it fresh with the rind and seeds. The rind has more vitamin C than an entire orange.
• Due to its high vitamin C content, consuming guava along with food high in iron such as animal proteins and green leafy vegetables can enhance the absorption of iron.
* Blend it with other tropical fruits for a salad.
PAPAYA
Nutritional value (one serving): one slice, without skin and seeds (210g)
Calories: 73kcal
Dietary fibre: 1g
Fat: 0.2g
Protein: 3.1g
Potassium: 82.2mg
Vitamin A: 2026.0IU
Vitamin C: 148.9mg
Beta-Carotene: 2437.1mcg
Folate: 29.3mcg
Calcium: 23.1mg
Reason to eat it:
• High in vitamins C and A
• Rich in antioxidants known as the carotenoids (including lycopene, lutein, zeaxanthin, beta-carotene and beta-cryptoxanthin).
Disease-fighting factor:
• Antioxidants such as zeaxanthin play an essential role in eye protection by filtering out harmful ultraviolet rays and protects retinal cells from damage.
• The fibre, potassium and vitamin help in reducing the risk of cardiovascular disease.
• The fibre and water content of papaya can also encourage regular bowel activity, which may help lower the risk of colon cancer.
Best way to eat it:
• Papaya is usually eaten on its own.
• Making smoothies using papaya is another way to consume the fruit. It can be mixed with pineapple, banana and yogurt.
MANGOSTEEN
Nutritional value (one serving): three big, without skin and seeds (270g)
Or three big, whole (1.1kg)
Calories: 92kcal
Dietary fibre: 13.8g
Fat: 2.7g
Protein: 1.6g
Potassium: 121.9mg
Vitamin C: 11.3mg
Calcium: 18.9mg
Reason to eat it:
* Rich in antioxidants, xanthones and fibre.
* The vitamins and minerals are important for bodily functions, including DNA production, muscle contraction, wound healing, immunity, and nerve signalling.
Disease-fighting factor:
• Antioxidants such as xanthones found in mangosteen may help reduce oxidative stress by neutralising the free radicals.
• Xanthones also have anti-inflammatory, anti-bacterial and anti-cancer effects in several studies involving animals. However, more studies are needed to understand how this fruit may reduce inflammation in humans.
• Since fibre helps to promote healthy gut bacteria, consuming mangosteen may also improve immunity alongside other fruits as part of balanced diet.
Best way to eat it:
• The white inner flesh can be eaten by itself or enjoyed in a smoothie or salad
STARFRUIT
Nutritional value (one serving) : one medium (300g)
Calories: 72kcal
Dietary fibre: 5.4g
Fat: 0.3g
Protein: 2.1g
Potassium: 297.4mg
Vitamin A: 1502.7IU
Vitamin C: 77.4mg
Beta-Carotene: 897.4mcg
Calcium: 15mg
Folate: 26.8mcg
Reason to eat it:
• Relatively lower in calories (31kcal/100g) compared to other tropical fruits.
• Contain decent amount of fibre, vitamin A and C and potassium.
• Excellent source of healthy plant compounds, including quercetin, gallic acid, and epicatechin.
• It is approximately 90 per cent of water by weight which makes starfruit a good source for hydration.
Disease-fighting factor:
• Vitamin C has antioxidants properties; boosts the immune system; promotes healthy skin, hair and nails; and increases calcium uptake and iron absorption.
• The healthy plant compounds have powerful antioxidant properties and various health benefits.
Best way to eat it:
• Either on its own or add into salads.
• It can also be added in local dishes such as curries.
• Can be turned into jam or jelly as well as smoothies and juices.
BANANA
Nutritional value (one serving) : one medium (Berangan) (60g)
Calories: 62kcal
Dietary fibre: 0.3g
Fat: 0.2g
Protein: 3.1g
Potassium: 226.5mg
Vitamin A: 239.2IU
Vitamin C: 3.4mg
Beta-Carotene: 143.9mcg
Folate: 11.5mcg
Reason to eat it:
•Good source of fibre. Bananas contain two main types of fibre:
* Resistant starch: Found in unripe bananas.
* Pectin: Increases as the banana ripens.
• Also rich in potassium .
Disease-fighting factor:
• Resistant starch is indigestible and ends up in the large intestine, where it becomes food for the good bacteria in the gut. This helps to promote gut health.
• Both resistant starch and pectin can also offer appetite-reducing effects and increase the feeling of fullness after meals.
• Studies show that consuming adequate potassium can help in lowering blood pressure.
• Potassium also helps in regulating muscle contractions and keeps the heart beating regularly
• Due to their mineral content and easily digested carbohydrates, bananas can be a good choice for athletes before, during and after endurance exercise.
Best way to eat it:
• Add sliced banana to morning cereal or oatmeal helps to enhance flavours and nutrients.
• Bananas can also replace sugar for baking and cooking.
• Banana pancakes are a healthier alternative to standard pancake mixes.
SOURSOP
Nutritional value (one serving): one slice, without seeds (105g)
Calories: 68kcal
Dietary fibre: 1.7g
Fat: 0.4g
Protein: 1.4g
Potassium: 308.5mg
Vitamin A: 31.5IU
Vitamin C: 28.3mg
Beta-Carotene: 15.7mcg
Folate: 14.7mcg
Calcium: 12.6mg
Reason to eat it:
• Is a great source of vitamin C.
• Contains compounds with antioxidant abilities such as tannins, saponins, phytosterils, flavonoids and anthraquinones.
Disease-fighting factor:
• Its high antioxidants content help reduce oxidative damage and may lower the risk of chronic diseases.
• A 2012 in vivo and in vitro study found that soursop extract may protect against pancreatic cancer by inhibiting cellular metabolism. Still, studies are ongoing to evaluate the efficacy of soursop as an adjuvant therapy for pancreatic cancer.
Best way to eat it:
* Keep the soft white flesh in refrigerator as it is best enjoyed cold.
* It can be used as a base for smoothies, milkshakes and other chilled drinks.
Order healthy food online and save with our exclusive GrabFood promo code.