MORE THAN AN APPLE A DAY – VARIETY IS THE SPICE OF LIFE

One of the core recommendations of the recently launched Ghana food based dietary guidelines is to ‘eat a variety of fruits every day.’  Fruits are an important part of a healthy diet. They provide an array of nutrients such as vitamins, minerals and fibre. Different fruits are rich in different nutrients. For instance, whilst oranges are rich in vitamin C, bananas are rich in potassium. Both vitamin C and potassium have very important functions in the body. It is for this and other reasons that eating a variety of fruits regularly is key in any healthy eating plan.  This article focuses on discussing three reasons why we need to eat a variety of fruit every day.

Firstly, consuming a variety of fruit daily will help ensure that we get a variety of nutrients which perform several unique functions in our bodies. Let’s consider nutrients such as the potassium and vitamin C mentioned above. Adequate intake of potassium from fruits can help decrease and regulate blood pressure. Vitamin C on the other hand is beneficial for growth and repair of tissues in all parts of the body and promotes the healing of wounds.

Secondly, fruits are beneficial for the proper functioning of the gut. The fibre and nutrients help to improve digestion thus preventing constipation. The various components of different fruits also have potentially beneficial effects on the gut microbiota (the micro-organisms associated with the human digestive tract) thus improving overall digestive health.

Finally, research has shown that people who eat fruits regularly have reduced risk of developing non communicable diseases, have decreased bad cholesterol levels, find it easier to lose weight and generally have a slower aging process. 

There are several local fruits (oranges, bananas, water melons etc) available in Ghana that we can take advantage of and include in our meals regularly, especially when they are in season. Fruits in season are often cheaper, taste better and are more nutritious. 

In recent times also some fruits which were hitherto considered as foreign (such as apples, grapes etc) have become readily available on our markets, thus adding to the variety and potential benefits. 

The bottom line is that, to derive the benefits discussed above, we need to think beyond the popular ‘an apple a day…’ adage and consider the benefits of having a variety of fruits regularly. In another article, we will look at the recommended daily fruit intake goal and how to achieve it.

Thinking about including more fruits in your diet for a healthier lifestyle? Click here to contact a dietitian.

This article was written by Dorothy Edusei (BSc, RD) with contributions from Laurene Boateng (PhD, RD).