Journal of Medicinal Plants Studies 2015; 4(4): 124-131

ISSN 2320-3862
JMPS 2016; 4(4): 124-131
© 2016 JMPS
Medicinal and Nutritional Characteristics of
Received: 25-05-2016 Fruits in Human Health
Accepted: 27-06-2016

P Kandasamy P Kandasamy, C Shanmugapriya

Institute of Agriculture, Visva-
Bharati (Central University),
Sriniketan, West Bengal, India Abstract
Fruits are various group of plant foods that wonderful gift to the mankind. They are great source of
C Shanmugapriya vitamins, minerals, simple sugars, soluble dietary fiber, many phyto-nutrients, phytoestrogens, anti-
Government Siddha Medical inflammatory agents and anti-oxidants. Fruits are low in calories and fat. Fiber intake is linked to lower
College and Hospital, cholesterol and fats from the body thus lower incidence of cardiovascular disease and obesity. It helps in
Arumbakkam, Chennai, India smooth bowel movements as well as offer relief from constipation ailments. The anti-oxidant compounds
such as poly-phenolic flavonoids, vitamin-C and anthocyanins help human body protected from oxidant
stress, diseases, remove free radicals from the body, and thus offer protection against cancers, aging,
infections, etc and develop capacity to fight against these ailments by boosting our immunity level. Fruit
nutrition benefits are enormous including protecting minor ailments like wrinkling of skin, hair-fall, and
memory loss and major ailments like age-related macular degeneration of the retina in the eyes,
Alzheimer’s disease, colon cancers, weak bones (osteoporosis), etc. In this paper, different variety of
fruits available, levels of nutrition available in various fruits, health benefits of fruit nutrients and benefits
of individual fruits have been discussed.

Keywords: fruits, vitamins, minerals, anti-axidents, health benefits

Introduction
Fruit is a product of growth from an angiosperm, or flowering plant. From a purely botanical
point of view, the fruit may be only the fleshy growth that arises from the ovary of a flower
and may not necessarily include any other structures. From the consumer’s or food processor’s
point of view, however, fruit is generally characterized as the edible product of a plant or tree
that includes the seed and its envelope and can typically be described as juicy, sweet, and
pulpy. Fruit development can generally be divided into three major stages: growth, maturation
and senescence. The period of growth generally involves cell division and enlargement, which
accounts for the increasing size of the fruit. Maturation is usually reached just prior to the end
of growth and may include flavour development and increase in sugar content (detectable as
increasing sweetness). Senescence is the period when chemical synthesizing pathways give
way to degradative processes, leading to aging and death of tissue. Fruit ripening is thus the
result of many complex changes, some interactive but many independent of one another. Fruits
are a high-moisture, generally acidic food that is relatively easy to process and that offers a
variety of flavour, aroma, colour, and texture to the diet. They are usually low in calories but
are an excellent source of dietary fibre and essential vitamins. Owing to the presence of
cellulose, pectin, and various organic acids, fruits can also act as natural laxatives. Fruits are
therefore a valuable part of the diet.

2. Different variety of fruits

Fruits are classified according to the arrangement from which they derive. There are four
types: (i) Simple (ii) Aggregate (iii) Multiple and (iv) Accessory fruits. Simple fruits develop
from a single ovary of a single flower and may be fleshy or dry. An aggregate fruit (e.g.
blackberry and raspberry) consists of a mass of small drupes, each of which developed from a
separate ovary of a single flower. A multiple fruit (e.g., pineapple and mulberry) develops
Correspondence from the ovaries of many flowers growing in a cluster. Accessory fruits contain tissue derived
P Kandasamy from plant parts other than the ovary. The best-known accessory fruit is the pome (e.g., apple
Institute of Agriculture, Visva- and pear), in which the fleshy edible portion is swollen stem tissue and the true fruit is the
Bharati (Central University),
Sriniketan, West Bengal, India
central core. Table 1 shows the different variety of fruits available to enjoy:

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Table 1: Different varieties of fruits

S.No Name of fruits S.No Name of fruits S.No Name of fruits
1. Apple 11. Gooseberry/Amla 21 Orange
2. Apricot 12. Grapes 22. Papaya
3. Avocado 13. Guava 23. Peaches
4. Bael/Wood apple 14. Jackfruit 24. Pears
5. Banana 15. Kiwifruit 25. Pineapple
6. Blackberry 16. Lemon 26. Plums
7. Cherry 17. Litchi 27. Pomegranates
8. Custard apple 18. Lime 28. Strawberries
9. Dates 19. Mandarins 29. Sweet lime
10. Figs 20. Mango 30. Water melon

3. Nutrition available in fruits Typically, fruits are high in carbohydrates, although a large
Fresh fruit is typically between 75 and 95 percent water, a fact range is possible between 2 and 40% depending on the type of
that helps to explain the refreshing character of the food. In fruit and its maturity. Free sugars usually include fructose,
general, fruits are acidic with pH ranging from 2.5 to 4.5. The glucose and sucrose. A large portion of the carbohydrates
most common acids in fruits are ascorbic acid, citric acid, present in fruits is fiber which is not digested and passes
malic acid and tartaric acid. A variety of fruits is more likely to through the digestive system. Fiber is usually made up of
yield a wider intake of nutrients. Most fruits are having very cellulose, hemi-cellulose and pectic substances. A small
excellent dietary source of vitamins A, C, E, K and B-complex amount of starch may also be present in fruits but starches are
group vitamins such as thiamin (B1), riboflavin (B2), niacin typically converted to sugars during the ripening process. A
(B3), folates (B4), pantothnic acid (B5) and pyridoxine (B6). negligible quantity of protein is found in fruits and they
They compose antioxidant flavonoids such as β-carotene, usually contain less than 1% fat. Fats are most typically
lycopene, crypto-xanthin, lutein-zeaxanthin and polyphenolic associated with the waxy cuticle surface of the fruit skin.
compounds. They have excellent source of dietary fiber as Exceptions to this rule are avocados and olives, the flesh of
well as minerals like sodium, potassium, phosphorus, iron, which may contain as much as 20 percent oil. Avocados like
copper, calcium, manganese, magnesium and zinc. Fresh fruits fruits are very high in omega-3 fatty acids. Nutritional values
are fairly low in calories because they contain much water and of different kinds of fruits are presented through the Table 2, 3
little fat. However addition of sugar to the canned and frozen and 4.
fruits increases the calories considerably.

Table 2: Nutritional values of fruits (Nutritive value per 100 g)

Black
Principle Avocado Apple Apricot Bael fruit Banana Cherry Custard apple Dates Fig fruit
berry
Energy (kcal) 160.0 50.0 50.0 137.0 90.0 43.0 63.0 235.0 277.0 74.0
Carbohydrates (g) 8.53 13.81 11.0 31.8 22.84 9.61 16.1 59.0 74.97 19.18
Protein (g) 2.00 0.26 1.4 1.8 1.09 1.39 1.06 5.2 1.81 0.75
Total fat (g) 14.66 0.17 0.4 0.3 0.33 0.49 0.2 0.725 0.15 0.30
Dietary fiber (g) 6.70 2.40 2.0 3.0 2.6 5.3 2.1 11.0 6.7 2.9
Vitamins or antioxidants
Folates (μg) 81.0 3.0 9.0 20.0 25.0 4.0 35.0 15.0 6.0
Niacin (mg) 1.738 0.091 0.6 1.10 0.665 0.646 0.154 2.2 1.61 0.40
Pantothnic acid (mg) 1.389 0.061 0.24 -- 0.334 0.276 0.199 0.565 0.805 0.30
Pyridoxine (mg) 0.257 0.041 0.054 -- 0.367 0.03 0.049 0.50 0.249 0.113
Riboflavin (mg) 0.130 0.026 0.04 1.19 0.073 0.0 0.033 0.283 0.06 0.05
Thiamin (mg) 0.067 0.017 0.03 0.13 0.031 0.02 0.027 0.275 0.05 0.06
Vitamin A (IU) 146.0 54.0 1926 55.0 64.0 214 640.0 15.0 149.0 142.0
Vitamin C (mg) 10.0 4.6 10.0 60.0 8.7 21.0 7.0 91.0 0.0 2.0
Vitamin E (mg) 2.07 0.18 0.0 -- 0.1 1.17 0.07 0.0 0.0 0.11
Vitamin K (μg) 21.0 2.2 3.3 -- 0.5 19.8 2.1 0.0 2.7 4.7
Minerals
Sodium (mg) 7.0 1.0 1.0 0.0 1.0 1.0 0.0 23.0 1.0 1.0
Potassium (mg) 485.0 107.0 256.0 600.0 358.0 162.0 222.0 618.0 696.0 232
Calcium (mg) 12.0 6.0 13.0 85.0 5.0 29.0 13.0 60.0 64.0 35.0
Copper (mg) 0.190 0.0 0.0 0.0 0.078 0.165 0.06 0.215 0.362 0.07
Iron (mg) 0.55 0.12 0.39 0.60 0.26 0.62 0.36 1.5 0.90 0.37
Magnesium (mg) 29.0 5.0 10.0 -- 27.0 20.0 11.0 53.0 54.0 17.0
Manganese (mg) 0.142 0.0 0.077 -- 0.27 0.646 0.07 0.0 0.296 0.128
Phosphorus (mg) 52.0 11.0 23.0 50.0 22.0 0.0 21.0 80.0 62.0 0.0
Zinc (mg) 0.64 0.04 0.2 0.15 0.53 0.07 0.25 0.44 0.15
Phyto-nutrients
Carotene-α (μg) 24.0 19.0 -- 25.0 0.0 0.0 -- 0.0 0.0
Carotene-β (μg) 62.0 27.0 1094 55.0 26.0 128.0 38.0 -- 89.0 85.0
Crypto-xanthin (μg) 28.0 11.0 104.0 -- 0.0 0.0 0.0 -- 0.0 0.0
Lutein-zeaxanthin (μg) 271.0 29.0 89.0 -- 22.0 118.0 85.0 -- 23.0 9.0
(Source: USDA National Nutrient data base)
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Table 3: Nutritional values of fruits (Nutritive value per 100 g)
Principle Gooseberry Grapes Guava Jack fruit Kiwifruit Lemon Litchi Lime Mandarin Mango
Energy (kcal) 44.0 69.0 68.0 95.0 61.0 29.0 66.0 30.0 53.0 70.0
Carbohydrates (g) 10.18 18.0 14.3 23.5 14.66 9.32 16.53 11.0 13.34 17.0
Protein (g) 0.88 0.72 2.55 1.72 1.0 1.1 0.83 0.7 0.81 0.50
Total fat (g) 0.58 0.16 0.95 0.64 0.52 0.3 0.44 0.2 0.31 0.27
Dietary fiber (g) 4.3 0.9 5.4 1.5 3.0 2.8 1.3 2.8 1.80 1.80
Vitamins or antioxidants
Folates (μg) 6.0 2.0 49.0 24.0 25.0 11.0 14.0 8.00 16.0 14.0
Niacin (mg) 0.3 0.188 1.084 0.92 0.341 0.1 0.603 0.20 0.376 0.584
Pantothnic acid (mg) 0.286 0.05 0.451 0.0 0.0 0.19 7.1 0.217 0.216 0.160
Pyridoxine (mg) 0.08 0.086 0.11 0.329 0.0 0.08 0.10 0.046 0.078 0.134
Riboflavin (mg) 0.03 0.07 0.04 0.055 0.025 0.02 0.065 0.02 0.036 0.057
Thiamin (mg) 0.04 0.069 0.067 0.105 0.027 0.04 0.011 0.03 0.058 0.058
Vitamin A (IU) 290.0 66.0 624.0 110.0 87.0 22.0 0.00 -- 681.0 765.0
Vitamin C (mg) 27.7 10.8 228.0 13.7 92.7 53.0 71.5 29.10 26.70 27.70
Vitamin E (mg) -- 0.19 0.73 0.34 1.46 0.15 0.07 -- 0.20 1.12
Vitamin K (μg) -- 14.6 2.6 0.0 40.3 0.0 0.4 -- 0.00 4.20
Minerals
Sodium (mg) 1.0 0.0 2.0 3.0 3.0 2.0 1.0 2.0 2.0 2.0
Potassium (mg) 198.0 191.0 417.0 303.0 312.0 138.0 171.0 102.0 166.0 156.0
Calcium (mg) 25.0 10.0 18.0 34.0 34.0 26.0 5.0 33.0 37.0 10.0
Copper (mg) 0.07 0.127 0.23 0.0 0.13 37.0 0.148 -- 42.0 0.11
Iron (mg) 0.31 0.36 0.26 0.6 0.31 0.6 0.31 0.60 0.15 0.13
Magnesium (mg) 10.0 7.0 22.0 37.0 17.0 8.0 10.0 6.00 12.0 9.0
Manganese (mg) 0.144 0.071 0.15 0.197 0.098 0.03 0.055 -- 0.039 0.027
Phosphorus (mg) 27.0 0.0 11.0 21.0 0.0 0.0 31.0 18.0 0.00 0.00
Zinc (mg) 0.12 0.07 0.23 0.42 0.14 0.06 0.07 -- 0.07 0.04
Phyto-nutrients
Carotene-α (μg) -- 1.0 0.0 0.0 0.0 1.0 0.00 -- 101.0 17.0
Carotene-β (μg) -- 39.0 374.0 61.0 52.0 3.0 0.00 -- 155.0 445.0
Crypto-xanthin (μg) -- 0.0 0.0 5.0 0.0 20 0.00 -- 407.0 11.0
Lutein-zeaxanthin (μg) -- 72.0 0.0 157.0 122.0 11.0 0.00 -- 138.0 0.00
Lycopene (μg) -- 0.00 5204 0.00 0.00 0.00 0.00 -- 0.00 0.00
(Source: USDA National Nutrient data base)

Table 4: Nutritional values of fruits (Nutritive value per 100 g)

Sweet Water
Principle Orange Papaya Peaches Pears Pineapple Plums Pomegranates Strawberry
lime melon
Energy (kcal) 47.0 39.0 39.0 58.0 50.0 46.0 83.0 32.0 43.0 30.0
Carbohydrates (g) 11.75 9.81 9.54 13.81 13.52 11.42 18.70 7.70 9.30 7.60
Protein (g) 0.94 0.61 0.91 0.38 0.54 0.70 1.67 0.67 0.80 0.60
Total fat (g) 0.12 0.14 0.25 0.12 0.12 0.28 1.17 0.30 0.30 015
Dietary fiber (g) 2.40 1.80 1.50 3.10 1.40 1.40 4.00 2.00 12.0 0.40
Vitamins or antioxidants
Folates (μg) 30.00 38.00 4.00 7.00 18.00 5.00 38.00 24.0 24.2 3.0
Niacin (mg) 0.282 0.338 0.806 0.157 0.50 0.417 0.293 0.386 0.30 0.178
Pantothnic acid
0.25 0.218 0.153 0.048 0.00 0.135 0.135 0125 0.30 0.221
(mg)
Pyridoxine (mg) 0.06 0.019 0.025 0.028 0.112 0.029 0.075 0.047 0.10 0.045
Riboflavin (mg) 0.04 0.032 0.031 0.025 0.018 0.026 0.053 0.022 0.00 0.00
Thiamin (mg) 0.10 0.027 0.024 0.012 0.079 0.028 0.067 0.00 0.10 0.033
Vitamin A (IU) 225.0 1094 326.0 23.0 58.00 345.0 0.00 12.0 121.0 569.0
Vitamin C (mg) 53.2 61.8 6.60 4.20 47.80 9.50 10.20 58.8 50.0 8.10
Vitamin E (mg) 0.18 0.73 0.73 0.12 0.02 0.26 0.60 0.29 0.50 0.05
Vitamin K (μg) 0.00 2.60 2.60 4.50 0.07 6.40 16.4 2.20 1.50 0.00
Minerals
Sodium (mg) 0.00 3.00 0.00 1.00 1.00 1.00 3.00 1.00 4.80 1.00
Potassium (mg) 169.0 257.0 190.0 119.0 109.0 157.0 236.0 153.0 490.0 112.0
Calcium (mg) 40.0 24.0 6.00 9.00 13.0 6.00 10.0 16.0 40.0 7.00
Copper (mg) 39.0 0.00 0.068 0.082 0.11 0.057 0.158 0.00 0.10 42.0
Iron (mg) 0.10 0.10 0.25 0.17 0.29 0.17 0.30 0.41 0.70 0.24
Magnesium (mg) 10.0 10.0 9.00 7.0 12.0 7.00 12.0 13.0 19.4 10.0
Manganese (mg) 0.024 0.00 0.61 0.00 0.927 0.052 0.119 0.386 0.00 0.038
Phosphorus (mg) 0.00 5.00 11.0 11.0 8.00 16.0 36.0 0.00 30.0 0.00
Zinc (mg) 0.08 0.07 0.17 0.10 0.12 0.10 0.35 0.14 0.10 0.10
Phyto-nutrients
Carotene-α (μg) 11.0 0.00 0.00 0.00 0.00 0.00 -- 0.00 -- 303.0

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Carotene-β (μg) 71.0 276.0 162.0 12.0 35.0 190.0 -- 7.00 -- 0.00
Crypto-xanthin
116.0 761.0 67.0 2.0 0.00 35.0 -- 0.00 -- 78.0
(μg)
Lutein-zeaxanthin
129.0 75.0 91.0 45.0 0.00 73.0 -- 26.0 -- 8.0
(μg)
(Source: USDA National Nutrient data base)

4. Health benefits of different nutrients available in fruits Lycopene prevents skin damage from UV rays and offers
Dietary fiber works as a bulk laxative. It prevents LDL protection from prostate cancer.
cholesterol absorption in the gut, helps in regulating bowl Iron being a component of hemoglobin inside the red blood
movements and helps to protect the colon mucous membrane cells, determines the oxygen-carrying capacity of the blood.
from cancer causing chemicals. The fiber helps in supporting Iron is required for red blood cell formation as well for cellular
digestive health and reducing constipation problems. The oxidation.
soluble fiber can help keep blood sugar levels steady. Fiber
can keep the stomach full for a longer period of time and Potassium is an important component of cell and body fluids
reduce the desire or need to eat more food, assisting in weight that helps regulating heart rate and blood pressure. It also
loss. It helps in reducing blood cholesterol, obesity and reduces the risk of developing kidney stones and help to
diabetes. decrease bone loss.

Vitamin-C is a powerful natural antioxidant. It protects from Calcium is essential constituent of bone, teeth, muscle
oxidative stress and increases immune system function. It is contraction, blood clotting and nerve impulse conduction.
important for growth and repair of all body tissues. It required
for collagen synthesis within the body. Collagen is the main Manganese is used by the body as a co-factor for the
structural protein in the human body required for maintaining antioxidant enzyme.
integrity of blood vessels, skin, organs and bones. It increases
immunity to protect against common diseases like cough, cold, Copper is required for bone metabolism as well as in
flu and effective to prevent and cure anemia. It helps heal cuts production of white and red blood cells.
and wounds, keeps teeth and gums healthy.
Magnesium is essential for bone growth and its strengthening.
Vitamin-A is important for normal eye vision, proper immune It has a cardiac-protective role as well.
system function, reproduction, and maintaining healthy skin,
mucus membranes, teeth and skeletal and soft tissue. It helps Omega-3 and 6 fatty acids may help reduce blood cholesterol
to protect from lung, liver and oral cavity cancers. levels, maintain blood pressure and decrease risk for heart
disease and attacks.
Vitamin-E protects fatty acids and cell membranes from
attack of free radicals which allows the body to fight the signs 5. Health benefits of different fruits
of ageing skin such as loss of elasticity and wrinkles. It is Eating a diet rich in fruits as part of an overall healthy diet
popular for connection between sex drive. may reduce risk of many types disease. The benefits of
different kind of fruits for human health are given below:
Vitamin-K is essential for many coagulant factors in the blood
as well as in bone metabolism. Apple
The fruit helps in reducing cholesterol levels in the body. An
B-complex group of vitamins such as riboflavin, thiamin, apple a day reduces the risk of skin diseases, improve
niacin, pantothenic acid, folates and pyridoxine (vitamin B6) digestion and detoxify liver. Apple cider vinegar used as
are acting as cofactors help body metabolize carbohydrates, beverage prevents the formation of kidney stone. Apples have
protein and fats. These vitamins can help regulate the risk of been recommended for arthritis, obesity, gallbladder stones,
heart disease. Folate (folic acid) helps the body form red blood bronchial asthma, gonorrhea, tuberculosis, anemia, insomnia,
cells. neuritis and halitosis. It helps to beat diarrhea, constipation and
Antioxidants protect the nerve cells caused by oxidative stress neutralize irritable bowel syndrome. It helps to improve
which ultimately prevents the risk of neurodegenerative immune system, control weight, keep healthier heart, prevent
diseases such as Parkinsonism and Alzheimer’s. Polyphenolic cataracts and curb all sorts of cancers.
antioxidants have been linked to reductions in heart disease.
An antioxidant known as tannins possesses anti-inflammatory, Apricot
anti-hemorrhagic, anti-infective properties. Apricot helps to improve normal vision, proper immune
system function, reproduction, and maintaining healthy skin,
Antioxidant flavonoids such as β-carotene, crypto-xanthin teeth, and skeletal and soft tissue. Apricots provide a
and lutein-zeaxanthin are ability to protect cells and protect significant source of potassium that helps in maintain proper
from colon, prostate, breast, endometrial, lung, liver and fluid balance, aids in muscle function, regulates heartbeat,
pancreatic cancers. Lutein reduces the risk of macular promotes healthy digestion and strong bones. Apricots contain
degeneration and cataracts. Detoxifying properties of significant amounts of both insoluble and soluble fiber which
flavonoids stimulate the healing process of peptic and oral promotes healthy blood glucose and cholesterol levels. Anti-
ulcers. oxidant in the apricot acting as protective scavengers against
oxygen-derived free radicals and reactive oxygen species that
Carotene helps to protect from lung and oral cavity cancers. play a role in aging, cancers and various disease process. It
Carotenoids and xanthophylls protect eyesight from aging- helps protect the body from lung and oral cavity cancers.
related damage.
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Avocado to digestion. As it contains low fat levels, good for maintaining

Avocado can help regulate the risk of heart disease. Soluble optimum health. The paste of the flesh fruit can be used for
fiber in avocados can help keep blood sugar levels steady, aids local application on ulcers, abscesses and boils. The fruit, in its
digestion and helps maintain its regularity. High potassium unripe form, can be dried, crushed and used for treating
level in the fruit can help keep blood pressure under control. diarrhea and dysentery. Custard apple serves as an
Avocados are very high in omega-3 fatty acids, mono- and expectorant, stimulant, coolant and haematinic and is even
polyunsaturated fats, which may help reduce blood cholesterol useful in treating anemia. The seeds of the fruit have
levels and decrease risk for heart disease. Avocado can reduce insecticidal and abortifacient properties.
the risk of macular degeneration and cataracts. It has
powerful antioxidant associated with immune system of Dates
health. Avocados have been shown to reduce the risk of certain Fresh dates compose of easily digestible simple sugars like
cancers, including cancers of the mouth, skin and prostate. fructose and dextrose. The fruit is rich in dietary fiber, which
prevents LDL cholesterol absorption in the gut. The fruit helps
Bael fruit to protect the colon mucous membrane from cancer causing
Bael fruit, also known as the “Wood Apple”, is a species chemicals. The fruit possess anti-infective, anti-inflammatory
native to India. Famous drink known as sherbet is made from and anti-hemorrhagic properties. It helps for vision and help to
bael fruit. It has been known for its medicinal values since protect from lung and oral cavity cancers. Antioxidants in the
2000 BC. Bael fruit helps in relief from constipation, fruit have the ability to protect cells. Protect from colon,
indigestion, peptic ulcer, piles, scurvy, respiratory problems, prostate, breast, endometrial, lung, and pancreatic cancers. It
haemorrhoids, cholera, diarrhea and dysentery. It also boosts helps body metabolize carbohydrates, protein, fats and bone
the immune system, fights off bacterial and viral infections, metabolism. Dates are an excellent source of iron, being a
reduces inflammation and various inflammatory conditions, component of hemoglobin inside the red blood cells,
prevent cancer. It increases milk production for nursing determines the oxygen-carrying capacity of the blood. They
mothers, cures diabetes, increases ocular health. It helps to are excellent sources of potassium that helps to regulate heart
prevent various sexual dysfunctions, treat heart diseases and rate and blood pressure. Calcium in the date is essential
control cholesterol. constituent of bone, teeth, muscle contraction, blood clotting
and nerve impulse conduction. It helps in production of red
Banana blood cells and bone growth.
Banana has a beneficial role for the treatment of neuritis and
anemia. It helps to decrease homocystine levels within the Figs
body and protect our body against chronic disease condition. Fresh as well as dried figs fruits are an excellent source of
Soluble dietary fiber helps normal bowel movements thereby dietary fiber, minerals, vitamins and anti-oxidants. Fig fruit is
reducing constipation problems. Banana helps to production of rich in dietary fiber that very effective for obesity and helps in
red blood cells. It helps for bone strengthening and has a reducing blood cholesterol. Fig fruit help scavenge harmful
cardiac-protective role as well. It helps control heart rate and oxygen derived free radicals from the body and thereby protect
blood pressure. Bananas have an antacid effect that protect us from cancers, diabetes, degenerative diseases and
against stomach ulcers. infections. It helps lower blood sugar levels and control blood-
glucose levels in type-II diabetes mellitus condition. B-
Blackberry complex group of vitamins in the fruit functioned as co-factors
The fruit has low-calorie sugar that substitute in the fiber help for metabolism of carbohydrates, proteins, and fats. It
in steadying blood sugar levels. Antioxidant compounds in the improves red blood cell formation as well for cellular
fruit have potential benefits against cancer, aging, oxidation. Tryptophan in figs induces good sleep and helps get
inflammation and neurological diseases. It helps in bone rid of sleep disorders such as insomnia. Figs have also been
metabolism as well as in production of white and red blood used to treat sexual weakness. The fruit is very helpful for
cells. treating chronic constipation and hemorrhoids cure. It helps to
prevent bone thinning (osteoporosis) and helps to increase
Cherry bone density. It helps to reduce the risk of prostate cancer,
Cherries have potential health effects against chronic painful breast cancer and colon cancer. Potassium, Omega 3 and 6
episodes such as gout arthritis, fibromyalgia and sports fatty acids on fig fruit help to maintain blood pressure and
injuries. Tart cherries help the human body to fight against coronary heart attacks. Figs can reduce fatigue, improve brain
cancers, aging and neurological diseases and pre-diabetes memory and prevent anemia. Figs are rich in natural
condition. Cherry fruits are very rich in stable anti- benzaldehide and anti-tumor agent thus it can kill pathogens,
oxidant melatonin that can cross the blood-brain barrier easily fungus and virus in the human body.
and produces soothing effects on the brain neurons, calming Gooseberry
down nervous system irritability, which helps relieve neurosis, Gooseberry known as “Amla” is among the healthiest food due
insomnia and headache conditions. Anti-inflammatory to its high nutrient content. It is rich source of vitamin A, C,
property of cherries has been found effective in reducing heart- fiber, potassium, magnesium, calcium, iron, etc. It is effective
disease risk factors by scavenging action against free radicals. to prevent cancer or tumor cell growth. It purifies the blood
and helps for the growth of new tissues. It improves eye
Custard apple vision, skin health, hair health, nervous system health, liver
Custard apple is a storehouse of Vitamin-C which is an anti- functioning, cardiovascular health, memory and brain health.
oxidant and helps in neutralizing free radicals. Vitamin-A Also prevents ageing, constipation, anemia, increase
present in the fruit is good for hair, eyes and healthy skin. The immunity, protect and cure diabetes. It stimulates the isolated
fruit plays vital role in relaxing muscles and protecting heart group of cells that secrete the hormone insulin. It helps in
against diseases. It is a rich source of dietary fiber, which helps lowering blood glucose levels, thus improving diabetes. It
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increases the production of red blood cells and in turn ageing process than natural and also keeps skin moisture level
strengthens nails and teeth. It is found that it acts as a sedative, high and protect from skin diseases. Jackfruit has been proved
relaxes muscles and improves sleep. It improves our general beneficial to asthma patients.
health and makes our immune system strong. It has a calming
and soothing effect on our overall health. Kiwi fruit
Kiwi fruit has several health promoting anti-oxidants,
Grapes minerals, vitamins and dietary fiber. The fiber content helps to
Grapes are regarded in many cultures as “the queen of fruits” protect the colon mucous membrane by decreasing exposure
since centuries. Anti-oxidants and phyto-chemicals in grapes time to toxins as well as binding to cancer-causing chemicals
found to have an anti-allergic, anti-inflammatory, anti- in the colon. It prevents constipation and other intestinal
microbial, as well as anti-cancer activity. Grapes play a problems. The fruit is an excellent source of vitamin-C that
protective role against cancers of colon and prostate, coronary helps the body develop resistance against infectious agents and
heart disease, degenerative nerve disease. Grapes help in scavenge harmful free radicals. It also has established role in
preventing dyspepsia, curing indigestion and irritation of the Alzheimer's disease patients by limiting neuronal damage in
stomach. Recent study says, purple colored Concord grape the brain. The fruit functions as blood thinner function similar
juice helps in preventing breast cancer. Grapes are very good to aspirin thus it helps prevent clot formation inside the blood
for eye vision and help to lower the cholesterol levels. Grapes vessels and protect from stroke and heart-attack risk. Kiwi-
help in reducing the acidity of uric acid and also try to fruit seeds are an excellent source of omega-3 fatty acids that
eliminate the acid from the system which results in the reduce the risk of coronary heart disease, stroke. The fruit help
reduction of pressure on the kidneys. Grapes helps in regulate heart rate and blood pressure. Magnesium in the fruit
increasing the level of moisture in lungs thus considered to is an important for bone-strengthening.
have high therapeutic value for asthma. Grapes are terribly
effective in overcoming constipation. It gives protection Lemon
against sunburns, rejuvenates the skin, lightens scars, cures Citric acid in lemon is a natural preservative, aids in smooth
uneven skin tone. digestion and helps dissolve kidney stones. Ascorbic acid in
lemon is helpful in preventing scurvy. It helps the body to
Guava protect from lung and oral cavity cancers. It helps in control
Guava is a tropical fruit rich in high-profile nutrients. With its heart rate, blood pressure, dizziness and nausea. Lemon has
unique flavor, taste, and health-promoting qualities, the fruit antiseptic and coagulant properties, so it can stop internal
easily fits in the new functional foods category, often called bleeding. Lemon juice with lukewarm water and honey can
‘super-fruits’. Guava is low in calories and fats but contain help reduce body weight. It assists in relieving respiratory and
vital vitamins, minerals, poly-phenolic and flavonoid breathing problems and soothe from asthma attack. Diseases
compounds that play a pivotal role in prevention of cancers like cholera and malaria can be treated and acts as a blood
and anti-aging. The fruit contains the highest source of purifier. Lemon is an aromatic and antiseptic agent and is
Vitamin-C that protects from oxidative stress and increases useful in foot relaxation. Lemon is a diuretic and can treat
immune system function. Vitamin-C required for collagen rheumatism and arthritis. Lemon is an excellent fruit that
synthesis that maintaining integrity of blood vessels, skin, fights against problems related to throat infections. It is
organs and bones. It helps in maintaining healthy mucus commonly employed to reduce mental stress and depression.
membranes, skin and protect from lung and oral cavity
cancers. Lycopene in pink guavas prevents skin damage from Litchi
UV rays and offers protection from prostate cancer. Soluble Litchi fruit helps to improve blood flow in organs, reduce
dietary fiber in guava helps protect the colon mucous weight and protect skin from harmful UV rays. It helps in
membrane by decreasing exposure time to toxins as well as develop resistance against infectious agents and scavenge
binding to cancer-causing chemicals in the colon. Potassium in harmful, pro-inflammatory free radicals. It helps in metabolize
guava is an important component of cell and body fluids that carbohydrates, protein and fats, control heart rate and blood
helps controlling heart rate, blood pressure and copper is pressure thus it offers protection against stroke and coronary
required for the production of red blood cells. heart diseases. Litchi has anti-cancer properties and helps to
fight fatal and lethal diseases. Litchi keeps the digestion
Jackfruit strong, maintains a clean stomach, improves appetite and cures
Jackfruit provides a quick boost of energy and revitalizes the heartburn and burning sensation in the stomach. It maintains
body instantly because its high amount of carbohydrate as a healthy bones.
simple sugar likes fructose and sucrose. Its good amount of
dietary fiber improves digestion and prevents constipation. Lime
The fiber helps to clean toxins from the colon and reduces the Limes and lemons are both citrus fruits rich in vitamin C.
effects of toxin in the colon and protect from colon cancer. Lemons are yellow and limes are green. Lime is very well-
The fruit is important for blood formation. Increases immunity known as a cure for scurvy, the disease which is caused from a
to protect against common diseases like cough, cold, flu and deficiency of vitamin-C. Scurvy is characterized by frequent
effective to prevent and cure anemia. Vitamin-A and other infections that show as normal cold symptoms, cracked lips
antioxidant increases eye vision, protect from free radicals, and lip corners, ulcers on the tongue and in the mouth. It can
highly effective to prevent degeneration of the retina and also spot from spongy, swollen and bleeding gums. Lime juice
protects from colon, lung and oral cavity cancer. Potassium in and its natural oils are very beneficial for skin. Flavonoids and
the fruit helps controlling heart rate, blood pressure and fragrant oils in lime are stimulating the digestive system and
decreases the loss of calcium through kidney. Due to its rich increase secretion of digestive juices, bile and acids and
calcium it proves strengthens, promotes healthy bone and also stimulate the peristaltic motion. Lime juice with salt also
prevent osteoporosis. Jackfruit proves best food to slow the acts as an excellent purgative without any side effects, thereby

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providing relief from constipation. It helps to regulate the Papaya

body’s absorption of sugar into the bloodstream, reducing the Papaya fruit is a rich source of carotenoids specially alfa and
occurrence of blood sugar spikes. It also helps in maintaining beta carotene that helps in prevent the risk of colon, prostate,
blood sugar levels, lower blood pressure and eliminates the lung and oral cavity cancers. Digestive enzyme known as
presence of LDL cholesterol. Stimulate the healing process of ‘papain’ along with fiber which helps improves the digestive
peptic and oral ulcers. Its anti-oxidant properties protect eyes system. Papayas are good for bones as they have anti-
from aging and macular degeneration. Limes are great inflammatory properties along with vitamin-C which helps in
importance for cure fever and respiratory system. keeping various forms of arthritis. Papaya is rich in vitamin-A
which helps protect eye vision from degenerating. Papaya can
Mandarin help regulate the flow of stress hormones in rats. Papaya is an
Mandarins can lower the risk of developing liver cancer and excellent food option for diabetics as it has low-sugar content.
helps to prevent breast cancer. The antioxidants present in A single papaya contains more than 200% of daily requirement
mandarins disarm free radical and prevent cellular damage. of vitamin-C and great for immunity. Papaya is rich in fiber,
Curbs the production of bad cholesterol in the body and vitamins and antioxidants which prevent cholesterol build up.
promote good cholesterol. It keeps the blood flow smoothly It helps controlling heart rate and blood pressure countering
through the arteries which keeps the blood pressure normal. It effects of sodium. Papaya seeds are found application as anti-
helps in maintain body weight, immune system. It improves inflammatory, anti-parasitic, and analgesic, and used to treat
healthy immune system and protects skin from harsh UV rays stomachache and ringworm infections.
and help the skin to resist the damage caused by the sun and
free radicals. Mandarins prevent spasm in the digestive and Pears
nervous system. It is a natural blood purifier that helps to flush Pears have anti-oxidant and anti-carcinogen glutathione which
out toxins and unwanted substances from the body. Regular help prevent high blood pressure and stroke. The high vitamin-
intake of mandarins greatly improves the complexion and C and copper content act as good anti-oxidants that protect
gives flawless and blemish-free skin. Mandarin oil is helpful in cells from damages by free radicals. High content of pectin in
growing new cells and tissues thus help in healing wounds pears make it very useful in helping to lower cholesterol
faster. levels. The pectin in pears is prevents constipation and has a
mild laxative effect. Drinking pear juice regularly helps
Mango regulate bowel movements. Get quick and natural source of
Mango is the “king of the fruits” nutritionally rich with unique energy from pear juice due to its high amounts of fructose and
flavor, fragrance, taste and heath promoting qualities. Mango glucose. Anti-oxidant nutrients in pears are critical in building
fruit is protecting against colon, breast, leukemia and prostate up your immune system. Pear juice has an anti-inflammatory
cancers. The high levels of fiber, pectin and vitamin-C help to effect and helps relieve sufferers of much pain in various
lower serum cholesterol levels. Mangoes are helps controlling inflammatory conditions. Pears contain high level of boron
heart rate and blood pressure. Mangos clear clogged pores and that helps the body to retain calcium, thus prevents or retards
eliminate pimples, improve skin shine, promotes good osteoporosis. High content of folate (folic acid) prevents
eyesight, prevents night blindness and dry eyes. Tartaric, malic neural tube defects in infants. Drinking pear juice nourishes
and citric acid in the fruit help to maintain the alkali reserve of the throat and helps prevent throat problems. Dietary fiber in
the body. Mango fruit can maintain blood sugar level and pear is a necessary element of a healthy diet as it helps sustain
mango leaves help normalize insulin levels in the blood. blood sugar levels and promotes regularity
Mangos are a great source of vitamin E that popular
connection between sex drive. The fiber in mangos improves Pineapple
digestion and elimination. Mango juice can be used for remedy Pineapples are a rich source of antioxidants which fight against
for heat stroke. It boosts immune system and healthy and free radicals and preventing cell damage. It helps in protect
strong. from atherosclerosis, heart diseases, arthritis, various cancers
etc. Pineapples are abundant in vitamin-C that helps cure cold
Orange and cough effectively. Manganese in pineapples helps in
Oranges are rich in citrus limonoids, proven to help fight a strengthening bones and connective tissues. It helps in
number of cancer including skin, lung, liver, breast, stomach strengthening gums, keeping teeth healthy and strong. Beta-
and colon. Drinking orange juice regularly prevents kidney carotene present in pineapples empowers vision. Pineapple is
diseases and reduces the risk of kidney stones. Since oranges known for its anti-inflammatory properties which prevent
are full of soluble fiber, they are helpful in lowering inflammation in arthritis patients and gives strength to the
cholesterol. Oranges are full of potassium, an electrolyte bones. Pineapples are effective in curing sinusitis, sore throat,
mineral is responsible for helping the heart function well. gout and swellings. Antioxidants in pineapples help in fight
Oranges are full of vitamin C which protects cells by against free radicals, preventing cancers, heart diseases, lower
neutralizing free radicals. Free radicals cause chronic diseases, cholesterol level. Vitamin-C in pineapple boosts your immune
like cancer and heart disease. Oranges are full of dietary fiber system due to its strong antioxidant effect. Dietary fiber is
which stimulates digestive juices and relieves constipation. abundantly present in pineapples which promote digestion.
Oranges are rich in vitamin-A which helps in prevent macular Higher amounts of potassium and lower amounts of sodium in
degeneration and improve eye vision. Magnesium in oranges pineapples help maintain normal blood pressure levels. It treats
helps maintain blood pressure and regulate high blood intestinal worms and relieves nausea. Eating pineapple is
pressure. Oranges are full of β-carotene is a powerful effective solution for acne and helps skin look younger.
antioxidant protecting the cells and protects the skin from free Natural cure for chapped lips, prevents hair loss, good for
radicals. inflammatory scalp conditions.

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Journal of Medicinal Plants Studies

Plums fiber. Use little added sugars or sweeteners. Use alcohol

Plums help to regulate the functioning of the digestive system sensibly and in moderation.
and relieve constipation. It helps the body to develop
resistance against infectious agents, counter inflammation and 7. Reference
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levels, help in controlling heart rate, blood pressure, stroke and 2. Basu A, Rhone M, Lyons T. Berries: emerging impact on
coronary heart disease. Iron in plum is highly required for red cardiovascular health. Nutrition Review 2010; 68:168-77.
blood cells formation and improves blood circulation and 3. Dauchet L, Amouyel P, Hercberg S, Dallongeville J. Fruit
prevents anaemia. Plums are rich in fibre and antioxidants and vegetable consumption and risk of coronary heart
which aid proper digestion and good metabolism. It also disease: a meta-analysis of cohort studies. Journal of
improves liver and gastrointestinal function. Plum also assists Nutrition 2006; 136:2588-93.
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Plums boosts bone health, especially of post-menopausal disease. Journal of Nutrition 2009; 139: S1788-93.
women. It helps to even out the skin tone and firm the skin by 5. https://authority nutrition.com/12-proven-benefits-of-
improving skin health and rejuvenating its appearance. It also avocado. 15 July, 2015.
helps to replace damaged tissue and helps to heal the wounds 6. https://ndb.nal.usda.gov/ndb/search/list. 18 March, 2015.
at faster pace. It improves skin elasticity and creates scar tissue 7. Hyson DA. A comprehensive review of apples and apple
and ligaments for quick recovery. components and their relationship to human health.
Advances in Nutrition 2011; 2:408-20.
Pomegranates 8. Hyson DA. A comprehensive review of apples and apple
Pomegranate fruit is one of the most popular, nutritionally rich components and their relationship to human health.
fruit with unique flavor, taste, and heath promoting Advances in Nutrition 2011; 2:408-20.
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helps to lowers cholesterol, cardiac risk factors, improves protective effect of fruit and vegetables on cancer risk.
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shown to promote reversal of atherosclerotic plaque in human 69.
body. It protects human being against depression and 10. Sampathkumar KP, Bhowmik D, Duraivel S, Umadevi M.
osteoporosis. It helps in smooth digestion, bowel movements, Traditional and Medicinal Uses of Banana. Journal of
weight reduction and boosting immunity. The fruit is very Pharmacognosy and Phytochemistry. 2012; 1(3):51-63.
effective against the development of prostate cancer, benign 11. Slavin JL, Lloyd B. Health Benefits of Fruits and
prostatic hyperplasia, diabetes and lymphoma. It is helps in Vegetables. Advances in Nutrition 2012; 3:506-516.
reducing heart-disease risk factors by scavenging harmful free doi:10.3945/an.112.002154.
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Watermelon 14. www.nutrition-and-you.com/fruit-nutrition.html. 25
Watermelon juice is full of electrolytes and nature’s gift to March. 2015.
beat tropical summer thirst. It helps in maintaining healthy
skin, hair and mucus membranes. It encourages healthy growth
of new collagen and elastin cells. It helps in improve vision
and immunity. It encourages a healthy digestive tract and helps
in reduction of muscle soreness. It helps in reduction of
hypertension and lower blood pressure in obese adults. It
works as anti-inflammatory foods can help with overall
immunity and general health. It protects human health against
colon, prostate, breast, endometrial, lung, and pancreatic
cancers.

6. Conclusion
For leading healthy life, the United States Department of
Health and Human services recommended the following food
nutrition and dietary guidelines. Limit the intake of saturated
fat, cholesterol, added sugars, salt and alcohol. Balance
calories from food and beverages for calories expended.
Engage in regular physical activity for at least 30-60 minutes,
five days a week. Consume upto 9 servings and more varieties
of fresh fruits and vegetables per day. Consume at least half of
the daily grains as whole grains. Consume three cups per day
of low fat-milk or milk products. Consume less than 10% of
calories as saturated fat, less than 300 mg per day of
cholesterol, and as little trans-fatty acids as possible. Consume
plenty of fruits, vegetables, and whole grains that are rich in

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