Protect Yourself With Summer Fruit!

We all know that eating a variety of fruit provides us with many vital nutrients that are essential for keeping us healthy. Research shows that eating plenty of vegetables and fruit reduces the risk of several diseases including cancer, heart disease, stroke, diabetes and hypertension. One landmark study showed that cancer rates could reduce by a massive 20% if people would eat at least 5 fruits and veg per day.

The main reasons for the goodness of fruit is that they:
• Are low in fat and low in calories
• Provide us with vitamins and minerals
Especially antioxidants (vitamin C, E and beta-carotene) which help slow down or prevent atherosclerosis by reducing the build up of cholesterol in the arteries. Folate, together with vitamins B6 and B12, help to reduce blood homocysteine - a risk factor for heart disease. Potassium may help control and prevent hypertension and reduce the risk of stroke. Choose deeper coloured fruit as they provide higher levels of antioxidants and nutrients. Good choices include:
• Vitamin C: strawberries, citrus fruit, kiwi, guavas
• Beta-carotene (a form of vitamin A): papaya, mango, sweet melon, apricot, peaches, pink grapefruit
• Folate (a B vitamin): widely found in fruits, but especially in oranges, melons, nectarines, pears
• Vitamin E: mango
• Potassium: banana, apricot, citrus fruit
• Contain phytochemicals
These are active compounds in fruit and veg which give them their characteristic colour, taste and aroma. Latest research shows they help protect us against cardiovascular disease and cancer. Get a good mix of phytochemicals by having a variety of colourful fruit (red, orange, green and blue). Some examples include:
• Anthocyanins: strawberries, cherries, cranberries, raspberries, blueberries, grapes, black currants
• Flavonoids: citrus, berries, apples
• Lycopenes: red grapefruit, guava, dried apricots
• Supply us with dietary fibre
Fibre helps treat and prevent conditions such as cancer, heart disease, diabetes, obesity, constipation and diverticulosis. Soluble fibre (e.g. in apples, strawberries, citrus fruit) helps reduce LDL (bad) cholesterol. While insoluble fibre helps to keep your bowels healthy and regular – so remember to eat the edible skins of fruit.

The World Health Organisation (WHO) population goal for fruit and vegetable intake is 400g/day, but most people don’t eat this amount. In South Africa, the average intake is about 220 g/day - far below the recommended amount. Aim for 2-4 servings of fruit a day!

Serving size
1 fruit serving size is equivalent to
1 medium (tennis ball size)
1 small banana
½ cup (125 ml) mixed fresh fruit
2-4 (50 ml) dried fruit, e.g. small packet of raisins
½ cup (125 ml) unsweetened fruit juice
Bear in mind that whole fruit has more fibre and is more satiating than fruit juice. So if you’re trying to maintain a healthy body weight, rather opt for a piece of fruit.

Make fruit more convenient and easier to eat …that way you’ll eat more. Here are a few tips:
• For breakfast - enjoy ½ a glass of fruit juice with your breakfast and add sliced bananas, fresh berries or chopped dried fruit to your cereal or porridge. Make a delicious fruit-based smoothie.
• At work - keep fresh fruit in the fridge and enjoy it at snack times. Change your afternoon coffee break for a juice break with a wholegrain or fruit muffin.
• Keep a mix of dried fruit, grapes or cranberries to tide you over for the afternoon munchies instead of grabbing a chocolate bar or sweets.
• Slice a banana on your peanut butter sandwich instead of using honey or jam.
• Fill a bowl of washed fruit and keep it on the top shelf of your fridge so that it’s the first thing you see.
• For dinner - make adventurous salads including fruits or use them as garnish for your main dish. Sliced mango is great with baby spinach leaves and cashew nuts.
• For desserts - bake fruit (apples, peaches, pears, bananas) and serve with low-fat or fat-free yoghurt, make an exotic summer fruit salad or slice pawpaw or berries over low-fat ice-cream or frozen yoghurt. Use canned fruit as a topping for puddings or ice cream. Fresh, frozen or tinned fruit has more or less the same nutritional value. For canned fruit - remember to choose those that have been packed in water or their own juices instead of sweetened syrups.
• When baking - add chopped fruit or berries to muffins, cakes or biscuits. Use puréed fruit (applesauce, prunes, bananas, peaches) instead of about half the fat in recipes for baked goods.
• In the shopping mall, have a fruit salad take-away with low-fat yoghurt instead of cakes, pastries or fries.

So if you would like to help reduce your risk of lifestyle diseases, it may be worthwhile to include fruit in your diet every day. Enjoy the sweet or sour flavours, the crunchy textures and the satisfying filling feeling that fruits provide. Then, when you’ve reached your quota of 2-4 a day, congratulate yourself with a good pat on the back!

Written by Erika Ketterer Registered Dietician, The Heart and Stroke Foundation SA