FITNESS MANTRA
Fruity flavours
RATNA BOSE
Summer fruits, with a high water content, are ideal guard against the hot weather 

In summer, when the heat becomes intolerable, nothing can be more pleasing to the eye and palate than a basket laden with ripe fruits. In spite of the fact that India ranks fifth in terms of cultivation of fruits and vegetables, our soft-drinks generation knows little about their nutritional benefits.

Summer fruits like raspberry, watermelon, musk melon, papaya, kiwi, mango, grapes, plums, blackberry, apricots, peach, etc contain 80 per cent to 90 per cent water, thus keeping dehydration at bay. These are excellent sources of Vitamin A, Vitamin C, potassium, magnesium etc.

Fruits are also a good source of soluble fibre. These all are rich in antioxidants and help in cleaning body's toxic wastes.

MANGO: Ripe mangoes are rich in pro-biotic dietary fibre, vitamins, minerals, and polyphenolic flavonoid anti-oxidant compounds. According to studies, 100 gm of one fresh fruit provides 25 per cent of the recommended daily levels of Vitamin A. So even a half ripe mango can satisfy the daily requirements.

These compounds are known to have antioxidant properties; are essential for vision, maintaining healthy mucus membranes and skin. Consumption of natural fruits, rich in beta-carotenes polyphenolic flavonoids, is known to protect body from lung and oral-cavity cancers. Mango is also a very good source of Vitamin B6 (pyridoxine), Vitamin C, E and potassium. Potassium is an important component of cell and body fluids that help in controlling the heart rate and blood pressure. Vitamin C helps the body to develop resistance and scavenge harmful free radicals. Vitamin B 6 lowers homocystiene levels in the blood, which may otherwise be harmful to blood vessels resulting in coronary artery disease (CAD) and stroke. Mango is also rich in Iron, good for those who are anaemic.

But overeating mangoes can result in weight gain, contact dermatitis , diarrhoea, increased blood sugar levels etc. Hence diabetics and overweight people should limit their mango intake.

MELON (watermelon, musk melon): Melons are cooling and delicious. These are packed with nutrients. Melons contain lots of water which givers a cooling effect to the body. Watermelon is an alkaline fruit which helps to prevent acidosis. This thirst quencher is rich in Vitamins A, C, and B. Water melon contains a lot of potassium, which cleans toxic deposition in the kidneys. It reduces concentration of uric acid in the blood, thereby reducing the chances of kidney damages and formation of renal calculi in it.

Being high in water content, it induces frequent urinating, which again cleanses kidneys.

Potassium and magnesium present in good amount help in bringing down the blood pressure. The carotenoids present in them prevent hardening of walls of arteries and veins, thereby helping to reduce blood pressure. Beta carotene, known for its anti-oxidant and anti-ageing properties, prevents age-related cardiac problems. These anti-oxidants also protect eyes from age-related ailments such as drying up of eyes and optical nerves, glaucoma etc. Another nutritional benefit of melons is that they prevent cancer and prostrate growth.

However, excess eating could lead to intestinal problems such as nausea, vomiting, diarrhoea, indigestion and bloating. Large intake of potassium can cause irregular heart rhythm, fainting etc.

To reap the health benefits of these fruits, one should restrict it's intake to the recommended dietary allowances i.e. not more than 300gm per day.

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