JLL’s A-Z of Fruit (Part 2 of 2)

 

Welcome back to this second installment of JLL’s A-Z of fruit where we will go from letters L to Z. As mentioned in the previous post, there aren’t many universally known fruits that begin with the letters X and Y so we have decided to leave these out. So, lets get back into the list…

fruit


L

Lemon

fruit lemon

The juice from a lemon can aid problems related to constipation and indigestion as it act as a blood purifier as well as a cleansing agent. For those suffering from  a cold, flu or fever, using the juice of a lemon can help by stimulating perspiration. Lemon juice is also a natural antiseptic so issues related to the skin can be soothed by this ranging from sunburn to eczema. These anti bacterial properties can aid with respiratory problems and are known to be beneficial to those who suffer from asthma.


M

Mangoes

fruit mango

The anti oxidant compounds found in mangoes protect against various forms of cancer including colon, breast, leukaemia and prostate cancers. Consuming mangoes can lower low density lipoprotein which is a form of cholesterol that we really don’t want high levels of. Skin health can be improved by eating mangoes because they help clear clogged pores and eliminate pimples. The tartaric, malic, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body. In addition, fibre in mangoes also helps digestion and elimination.


N

Nectarine

fruit necterineDetoxing properties of nectarines prevent the binding of toxins to the colon walls by flushing harmful elements out of the body. This helps with weight loss and lowering of body mass index. Chlorogenic acid in nectarines aid in the prevention of various tumors and cancer such as colon cancer. Dietary fibre and the alkaline nature of nectarine makes it perfect for maintaining digestive health. The fibres present in these fruits also slows the absorption of sugar into the bloodstream. Lutein in Nectarines is an important nutrient that encourages eye health and helps reduce the risk of age-related macular degeneration. Beta-carotene, a precursor of vitamin A, is instrumental in protecting the skin against damage caused by the exposure to UV radiations.


O

Oranges

fruit orangeThe citrus limonoids common in oranges are proven to help fight a variety of cancers. Citrus  could help fight cancers of the mouth, skin, lung, breast, stomach and colon. Oranges are famous for high levels of Vitamin C which you need to produce the white blood cells that destroy viruses, bacteria and other foreign invaders. The body’s immune system is further supported by vitamin A, folate and copper. Potassium can also be found in oranges, a mineral that is involved in every heartbeat, as it helps the heart squeeze and send blood through the body. The beta-carotene in oranges prevents free radicals that damage skin.


P

Pineapples

fruit pineapple

According to the FDA a pineapple contains all of the recommended daily amount of Vitamin C. A pineapple holds 75% of the recommended intake of manganese, a mineral that is key to the development of strong bones and connective tissue. They contain dietary fibre, which is essential in keeping you regular and in keeping your intestines healthy. Bromelain which can be found in pineapples can help reduce severe inflammation and can reduce tumour growth.  Bromelain is also known to reduce excessive coagulation of the blood.

 

Passionfruit

fruit passionfruit

The presence of Vitamin C, Carotene, and Cryptoxanthin in a passionfruit act as antioxidants, which neutralize free radicals before they can harm the organ systems. This can aid in the prevention of conditions like cancer, heart disease, or premature aging. Vitamin A, Flavonoids, and Phenolic compounds, have also been linked to anti-cancer properties, particularly in terms of oral and lung cancers. In addition, Vitamin A can be linked to benefits in eye health, including the prevention of macular degeneration, cataracts, and night blindness. A single serving of passionfruit provides the human body with approximately 98% of its daily requirement. High potassium levels relax the tension of blood vessels and promotes increased blood flow.


Q

Quince

fruit quince

This unusual fruit can be described as similar to apples and pears. Similar to many fruits on this list has a high level of antioxidants, including Phenolic and Phytonutrient compounds effective in neutralising or eliminating free radicals in the body. The significant levels of fibre mean that your gastrointestinal system works more efficiently and regularly.  Within the fibre is Catechin and Epicatechin which  binds with certain cancer-causing toxins that are found in the colon, thereby protecting the mucous membrane of this important organ system. Potassium causes the blood vessels and arteries to relax, thereby reducing the strain on the cardiovascular system.


R

Raspberry

fruit raspberryThis fruit is high in dietary Fibre and Manganese. Fibre in Raspberries aid in slowing down the digestive process, helping to curb hunger. The Manganese helps keep your metabolic rate high, and thereby burns fat. Raspberries protect the skin from the harmful sun rays and Vitamin C within them effectively reduces the age spots and discoloration. Unique antioxidant properties and also some Antimicrobial ones are down to Anthocyanins that can be found in Raspberries. Also found in this nutritious fruit are high amounts of Vitamin C, Riboflavin, Folate, Magnesium, Manganese, Niacin, Potassium, and Copper. This makes Raspberries a complete fruit to offer overall, healthy prosperity.


S

Strawberries

fruit strawberry

Strawberries are another fruit that jam packed with nutritional value.

Heart-healthy antioxidants like Ellagic acid and Flavonoids like Anthocyanin, Catechin, Quercetin, and Kaempferol lower the risk of cardiovascular diseases by  lowering LDL cholesterol. These antioxidants are influential with regard to preventing cancer and maintaining eye health too. The abundance of antioxidants an detoxifiers aid with the prevention of degeneration of muscles and tissues, drying up of the lubricating fluids in the joints, and accumulation of toxic substances. Potassium, in strawberries have been linked to improved cognitive function by increasing blood flow to the brain.

They are great for skin reducing hyper-pigmentation, prevent acne and remove dead skin cells with the presence of  Salicylic acid, Alpha Hydroxy acid (AHA), and Ellagic acid. Collagen production, toned skin and an anti aging effect are all benefits of the Vitamin C found in strawberries. In fact, a single serving of strawberries contains approximately 150% of your daily requirement of Vitamin C!

There’s more too, other benefits include the production of fat burning hormones, support of unborn babies with presence of folic acid and inflammation reducing qualities.


T

Tomatoes

fruit tomato

Lycopene in tomatoes defends against cancer and has been shown to be effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers. Regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. Vitamin A in high quantities has been shown to reduce the effects of carcinogens and can protect you against lung cancer. Coumaric acid and Chlorogenic acid, in tomatoes, fight against nitrosamines, which are the main carcinogens found in cigarettes.

Vitamin A, being a powerful antioxidant, can help prevent negative effects of free radicals. Tomatoes keep the digestive system healthy by preventing both constipation and diarrhoea. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension. Other benefits include maintaining healthy teeth, bones, hair, and skin as well as good circulation.


U

Ugli Fruit

fruit ugli

Ugli by name but definitely not by nature given some interesting benefits. The first that we are going to highlight is the fact that they have 0 fat content so these fruits can be eaten in any proportion. Calcium within Ugli fruit contributes to healthy teeth and bones. Attention to all those looking to build muscle, the Ugli fruit contains protein which is essential to gaining muscle mass. This fruit is also recommended for skin and heart related diseases and reduces the risk for other diseases such as cancer, stroke, hypertension in addition to  muscle related problems. Vitamin B in this fruit also promotes good oral health and dietary fibre reduces the risk of constipation.


V

Vanilla Beans

fruit ugli

Vanillin, an active ingredient in vanilla has shown that it can measurably reduce cholesterol levels in the body. Vanillin can also prevent the negative effects of free radicals, such as cancer and chronic disease. Antioxidants help prevent the breakdown of cells and tissues around the body, and stimulate the body’s natural regrowth. The antibacterial nature of vanilla can aid with protecting your immune system and lowering stress on the body, making it much easier to recover from injury or illness. Vanilla has been used to soothe inflammation throughout the body for centuries and the properties can help eliminate the underlying infection or illness while easing coughs and sore throats.

Utilisation of a vanilla’s flower can eliminate the underlying infection and speed up the healing process of the skin. It can even reduce the appearance of scars from a particularly bad bout of acne. The smell of vanilla is known to directly impact the brain and induce calmness.


W

Watermelon

fruit watermelon

The fact that a watermelon is up to 92% water combined with the presence of fibre contributes to the feeling of fullness and slows down digestion. Lycopene like in other fruits appears to reduce cancer risk by lowering insulin-like growth factor.  Lycopene, Citrulline and other vitamins and mineral have several heart-healthy components. As an antioxidant, Lycopene may also benefit brain health and prevent age-related macular degeneration. Watermelon juice has some potential as a recovery beverage after exercise. Citrulline may be partially responsible for its effect of easing muscle soreness. Several nutrients in watermelon are good for your hair and skin, some help keep skin supple while others protect against sunburn.


Z

Zucchini

fruit zucchiniAntioxidants in zucchinis include vitamin C, vitamin A, superoxide dismutase, glutathione peroxidase and glucose-6-phosphatase these help fight inflammation and oxidative stress. Fibre called pectin is linked to improved cardiovascular health and the ability to lower cholesterol naturally. Zucchinis are high in the heart-healthy mineral potassium and are often recommended for digestive issues. Moreover, they are highly nutritious and include a good dose of phytonutrients like manganese, beta carotene, lutein and zeaxanthin that protect eye health. In addition to this, they also contain high doses of B vitamins, including folate, vitamin B6 and riboflavin. B-vitamins help support a healthy metabolism since they aid in protein, carbohydrate and nucleic acid metabolism.

 

References

  1. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html
  2. https://www.healthline.com/health/food-nutrition/lime-water-benefitshttps://guardian.ng/life/wellness/10-health-benefits-of-mangoes/
  3. https://www.healthbeckon.com/melons-benefits/
  4. https://www.organicfacts.net/health-benefits/fruit/passion-fruit.html
  5. https://www.livescience.com/45487-pineapple-nutrition.html
  6. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raspberry.html
  7. https://www.organicfacts.net/health-benefits/fruit/strawberries.html
  8. https://www.organicfacts.net/health-benefits/vegetable/tomatoes.html
  9. http://www.stylecraze.com/articles/amazing-benefits-of-ulgi-fruit/#gref
  10. https://www.healthline.com/nutrition/watermelon-health-benefits#section9
  11. https://draxe.com/zucchini-nutrition/

 

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