Summer is the season of fruits in Bangladesh. Mangoes, jam, jackfruit, litchis are just a few of the luscious fruit that appear this season. These fruits are not just delicious, but are packed with nutrition too. These contain water, fibre and natural sugars (sucrose, glucose and fructose).
These fruits meet the body’s nutritional requirements as well as boost immunity. So make sure you include these fruits in your daily diet.
Mangoes: The carotenoids in mangoes reduce the risks of colon and skin cancer, increase immunity and prevent age-related diseases. The potassium, fibre and antioxidants in mangoes reduce the risk of high blood pressure and heart disease. Pectin helps in reducing bad cholesterol. Due to the fibre and antioxidants, even diabetic persons can have mangoes every other day in keeping with the body’s daily sugar requirements.
Jaam: Anthocyanins in ‘kalo jaam’ reduce the risk of heart disease and cancer. Potassium keeps blood pressure in control and the antioxidants reduce free-radicals to protect the skin tissue from damage. Mineral salts in jam help in strengthening bones. As jaam has less sugar content and high fibre content, the glucose level in blood remains in control. Diabetic patients can eat jam every day.
Jackfruit: This sweet and juicy fruit is rich in carotene and contains sugar, protein, Vitamin C and potassium. It is a good source of calcium, magnesium and Vitamin B. Jackfruit seeds and green jackfruit have plenty of protein, calories, potassium, calcium, magnesium, folic acid, Vitamin C and fibre. This is thus a good protection against cancer. Its Vitamin C content prevents coughs and cold and its fibre prevents constipation.
Litchi: This sweet juice and fragrant fruit contains sugar, protein, calcium and Vitamin C. The copper, iron and folate help making red blood cells. Its Vitamin B content accelerates metabolism. Potassium helps in electrolyte balance and controlling blood pressure. Litchi’s fibre content and antioxidants contribute to immunity against diseases.
* Nurun Nahar Dilruba is a nutritionist and a teacher at the National University, Gazipur