TOPIC 3 :FRUIT BENEFITS

• BANANA

 Bananas contain about 74% water, 23% carbohydrate, 1% protein, and 0.5% fat. A 4-ounce banana without the peel is a good source of vitamin B6, potassium, and fiber. Other parts of the banana plant are consumed besides the fruit. The heart of the growing pseudostem is eaten in India

Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?

                                      

Bananas are one of the best fruit sources of vitamin B6​

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.

Vitamin B6 helps your body:

produce red blood cells,

metabolise carbohydrates and fats, turning them into energy,

metabolise amino acids,

remove unwanted chemicals from your liver and kidneys, and

maintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

 Bananas are respectable sources of vitamin C

• You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps:

protect your body against cell and tissue damage,

your body absorb iron better,

your body produce collagen - the protein which holds your skin, bones and body together, and

support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress a​nd pain.

3. Manganese in bananas is good for your skin

4. One medium-sized banana provides approximately 13% of your daily manganese needs. 

Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

•Potassium in bananas is good for your heart health and blood pressure

5. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

•Bananas can aid digestion and help beat gastrointestinal issues

6. A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

                                       

That said, bananas can help you beat gastrointestinal issues such as:

constipation,

stomach ulcers, and

heartburn

•Bananas give you energy – minus the fats and cholesterol​

7. Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.

KIWI

Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.

                                  

7 Health Benefits of Kiwi Medically reviewed:

Helps treat asthma

Aids digestion

Boosts immune system

Helps prevent sickness

Manages blood pressure

Reduces blood clotting

Protects against vision loss

1. Can help treat asthma 

2. It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children

3. Aids digestion

4. Kiwis have plenty of fiber, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein. One study recently foundTrusted Source that kiwi extract containing actinidin greatly enhanced the digestion of most proteins.

5. Boosts the immune system

6. Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children.

6. Reduces risk of other health conditions

7. Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, there is some evidenceTrusted Source from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.

Since oxidative DNA damage is strongly linked to colon cancer, regular kiwi consumption could lower your risk of colon cancer, too. 

 

8. Can help manage blood pressure

9. Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure. A 2014 study found evidenceTrusted Source that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.

10. Reduces blood clotting

11. In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.

12. Protects against vision loss

13. Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Trusted SourceKiwis’ high levels of zeaxanthin and lutein are thought to contribute to this effect.

                                       

Nutritional value per 100 g (3.5 oz)

Energy

262 kJ (63 kcal)

Carbohydrates

15.8 g

Sugars

12.3 g

Dietary fiber

1.4 g

Fat

0.28 g

Protein

1.02 g

Vitamins

Quantity%DV†

Vitamin A equiv.

lutein zeaxanthin

24 μg

Thiamine (B1)

0%0 mg

Riboflavin (B2)

6%0.074 mg

Niacin (B3)

2%0.231 mg

Pantothenic acid (B5)

2%0.12 mg

Vitamin B6

6%0.079 mg

Folate (B9)

8%31 μg

Vitamin B12

3%0.08 μg

Choline

0%1.9 mg

Vitamin C

194%161.3 mg

Vitamin E

9%1.4 mg

Vitamin K

6%6.1 μg

Minerals

Quantity%DV†

Calcium

2%17 mg

Copper

8%0.151 mg

Iron

2%0.21 mg

Magnesium

3%12 mg

Manganese

2%0.048 mg

Phosphorus

4%25 mg

Potassium

7%315 mg

Selenium

1%0.4 μg

Sodium

0%3 mg

Zinc

1%0.08 mg

Other constituents

Quantity

Water

82 g

Potential risks

Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds.

In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, avoid eating kiwis.