Nutritional benefits of fruits

• Antioxidants: Fruits like berries, mangoes, and papayas are high in antioxidants, which help neutralise free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress, leading to cell damage and an increased risk of chronic diseases such as cancer and heart disease.
• Fibre: Dietary fibre found in apples, berries, and mangoes aids in digestion, helps maintain a healthy weight, and lowers the risk of developing heart disease, type 2 diabetes, and certain types of cancer. Fibre also promotes a healthy gut microbiome, which is essential for overall health.
• Vitamins and minerals: Fruits are rich in essential vitamins and minerals. For example, vitamin C in pineapples and papayas supports immune function and skin health. Vitamin A in mangoes and papayas is crucial for vision and immune function. Manganese in pineapples plays a role in bone formation, blood clotting, and reducing inflammation.
• Enzymes: Certain fruits contain enzymes that aid in digestion. Bromelain in pineapples helps break down proteins and has anti-inflammatory properties. Papain in papayas also aids in protein digestion and can help alleviate digestive issues.

3 healthy fruit-based desserts^1,2,3

Mango sorbet

• Ingredients:
  • 3 ripe mangoes, peeled and chopped
  • 1/4 cup honey
  • 1 tbsp lime juice
• Instructions:
  • Blend mangoes, honey, and lime juice until smooth.
  • Pour the mixture into a shallow dish and freeze for 2-3 hours, stirring every 30 minutes.
  • Serve once it reaches a sorbet-like consistency.
  • Health Benefits: Mangoes are rich in vitamins A and C, which are essential for immune function and skin health. They also contain dietary fibre, which aids digestion and helps regulate blood sugar levels.

Baked apples with cinnamon

• Ingredients:
  • 4 apples
  • 1/4 cup chopped nuts
  • 1 tsp cinnamon
  • 1 tbsp honey
• Instructions:
  • Preheat the oven to 180°C.
  • Core the apples and place them in a baking dish.
  • Mix nuts, cinnamon, and honey in a bowl.
  • Stuff the mixture into the apples.
  • Bake for 20-25 minutes until the apples are tender.
  • Health Benefits: Apples are high in fibre, particularly pectin, which helps regulate blood sugar levels and promotes gut health. Cinnamon has anti-inflammatory properties and can help lower blood sugar levels.

Berry chia pudding

• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 tbsp honey
  • 1/2 tsp vanilla extract
  • 1/2 cup mixed berries
• Instructions:
  • In a bowl, mix chia seeds, almond milk, honey, and vanilla extract.
  • Stir well and let it sit for 5 minutes. Stir again to prevent clumping.
  • Cover and refrigerate for at least 2 hours or overnight.
  • Serve with mixed berries on top.
  • Health Benefits: Berries are packed with antioxidants, vitamins, and fibre. They help reduce inflammation, improve heart health, and support brain function. Chia seeds are rich in omega-3 fatty acids, fibre, and protein, which help in reducing inflammation and improving digestive health.

DID YOU KNOW?
Mangoes contain more than 20 different vitamins and minerals, making them one of the most nutrient-dense fruits available. Incorporating mangoes into your diet can significantly boost your overall health.

References

1. Low-Calorie Fruit Dessert Recipes. EatingWell. Available at: https://www.eatingwell.com/recipes/20143/low-calorie/desserts/fruit/.
2. 17 Healthy Fruit Desserts to Satisfy Your Craving. Food Network. Available at: https://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-desserts/healthy-fruit-desserts.
3. 20 Ways to Have Fruit for Dessert That Are so Good, You’ll Actually Crave ’Em. Well+Good. Available at: https://www.wellandgood.com/healthy-fruit-desserts/.