फल और सब्जियां: मानव रोगों के खिलाफ जैविक हथियार
A man’s health is a very important aspect of his life. To say that “health is wealth” is not only to utter an old saying, but it means for most human beings, that staying fit and healthy is parallel to being wealthy. The person’s everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.
People go through various efforts to stay fit, maintain good health, and ensure their longevity. These include engaging in fitness training, eating balanced and healthy diet, maintaining ideal weight, and stress management. Poor health is caused by different factors, such as poor eating habits, lack of exercise, stress, smoking and excessive alcohol intake.
Poor diet mean excessive or deficient nutrient intake, which affects the body’s normal functions. These nutrients are necessary for body growth, metabolism, and other functions. There are about six nutrients, which are needed by the human body. These are: carbohydrates, proteins, fats, minerals, vitamins, and water.
Fruits and vegetables play a vital role in human health by providing carbohydrates, vitamins, minerals, fat, enzymes, fiber, water and certain specific compounds which are essential for normal body function. Fruits and vegetables can also be called as organic weapon to fight with many serious diseases of human.
Specific functions of fruits in human health
|
Common Name |
Botanical Name |
Specific function |
|
Avocado |
Persea Americana
|
Rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage. |
|
Fig |
Ficus carica
|
Figs have a derivative of benzaldehyde. It has been reported that benzaldehyde is highly effective at shrinking tumors. In addition, figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies. |
|
Grapefruit |
Citrus paradise
|
Contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contain vitamin C, beta-carotene, and folic acid. |
|
Grape (Red) |
Vitis spp
|
Grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors. |
|
Nuts (Chestnut Hazelnut Pecan Walnut Cashew Macadamia Pistachio etc. |
Castanea spp. Corylus avellana Carya illinoensis Juglans regia Anacardium occidentale Macadamia integrifolia Macadamia tetraphylla Pistacia vera |
Contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. |
|
Orange and lemon |
Citrus sinensis, Citrus aurantium,Citrus limon
|
Contain Iimonene which stimulates cancer-killing immune cells (lymphocytes) that may also break down cancer-causing substances. Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects. |
|
Papaya |
Carica papaya
|
It is rich in vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers. The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion. |
|
Raspberry |
Rubus idaeus (European), Rubus strigosus (American)
|
Contains many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries |
|
Apple |
Malus pumila
|
Flavonoids, a type of antioxidant present in apples, can help lower the chances of developing asthma and diabetes. The fibres of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin. |
|
Banana |
Musa spp.
|
Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level. |
|
Cherry |
P. guajave var. attleianum
|
Anthocyanin present in slightly sour cherries can help to reduce inflammation and ease gout and other arthritis pain. |
|
Kiwifruit (Chinese gooseberry) |
Actinidia chinensis
|
Kiwifruit can help to maintain and develop the bones, cartilages, gums and teeth as it has even more vitamin C than oranges. |
|
Mango |
Mangifera indica
|
Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration. |
Fruits and vegetables containing phytochemicals are strong antioxidants. They function to modify the metabolic activation and detoxification or even influence processes that alter the course of the tumor cell. Antioxidants help in increasing the immunity power and neutralize the harmful compounds in the human body.
Specific functions of vegetables in human health
|
Common Name |
Botanical Name |
Specific function |
|
Tomato |
Lycopersicon esculentum
|
Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help in reducing high cholesterol levels. |
|
Brinjal |
Solanum melongena
|
Besides being rich in a host of vitamins and minerals, eggplants are also rich in nasunin (found under the skin of this vegetable) which is considered a brain food. |
|
Broccoli |
Brassica oleracea
|
Indoles and sulforaphane, two phyto- nutrients present in broccoli have significant anti-cancer effects. |
|
Carrot |
Daucus carota
|
Carrots are a rich source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases. It also increases blood haemoglobin. |
|
Celery |
Apium graveolens
|
Celery is a rich source of vitamin C and many other active compounds including phthalides and coumarins which may help lower cholesterol and prevent cancer. |
|
Beet |
Beta vulgaris
|
Betaine present in beet helps to reduce inflammation and pain. Beets are also rich in folate which is an essential B complex vitamin that helps prevent birth defects in the growing fetus. It also increases blood haemoglobin. |
|
Green peas |
Pisum sativum
|
Green peas are loaded with 8 vitamins and 7 minerals along with fiber and protein. Vitamin K along with folate and vitamin B6 from green peas help to maintain healthy bones. |
|
Spinach |
Basella alba
|
Spinach is an excellent source of vitamin A, vitamin K, folate, magnesium, manganese, iron, calcium, B vitamins and vitamin E. All these nutrients help to protect from a host of diseases like arthritis, colon cancer, heart diseases and osteoporosis. |
Fruits and vegetables are an important part of a balanced daily diet. Fiber, phytochemicals, antioxidants and other compounds from fruits and vegetables protects against life threatening diseases like cancer, heart diseases, stroke and diabetes etc.
Remember, no one food will contain all these essential nutrients. Therefore, it is very important to include a wide variety of both vegetables and fruits in your daily diet for maximum health benefits. There are different seasonal fruits and vegetables available.
Role of fruits in eradication of human diseases
|
Constituent |
Sources |
Established or proposed effects on human-wellness |
|
Vitamin-C (Ascorbic acid) |
Citrus fruits, guava, kiwifruit, pineapple,strawberry, watermelon |
Prevents scurvy, aids wound healing, healthy immune- system, cardiovascular-disease |
|
Vitamin-A (Carotenoids) |
Orange-flesh fruits (such as apricot, cantaloupe, mango, nectarine, orange, papaya, peach, persimmon, and pineapple) |
Night blindness prevention, chronic fatigue, psoriasis, heart disease, stroke, cataracts |
|
Riboflavin |
Beal, papaya, cashew nut, litchi |
Fight against loss in weight, lack of appetite, sour throat and cataract |
|
Vitamin K |
Nuts |
synthesis of pro-coagulant factors, osteoporosis |
|
Vitamin-E (Tocopherols) |
Nuts like almonds, cashew nuts, filberts, macadamias, pecans, pistachios, peanuts, and walnuts |
Heart-disease, LDL-oxidation, immune-system, diabetes, cancer |
|
Vitamin P |
Citrus peel |
Prevent bleeding in very small vessels |
|
Fiber |
Most fresh fruits, fig and nuts |
Diabetes, heart disease |
|
Calcium |
Papaya, raisins, orange, almonds, |
Osteoporosis, muscular/ skeletal, teeth, blood pressure |
|
Magnesium |
Banana, nuts, cashews |
Osteoporosis, nervous system, teeth, immune system |
|
Potassium |
Banana & plantain, dried fruits (such as apricots and prunes), winter (orange) squash, and cantaloupe |
Hypertension (blood pressure) stroke arteriosclerosis |
|
Iron |
Karonda (dry), dates, walnut, raisins |
Blood purifier and haemoglobin |
Vitamins and biochemical compounds from fruits and vegetables
| Constituent | Compound | Sources | Established or proposed effects on human-wellness |
| Phenolic compounds | |||
| Proanthocyanins | tannins | Apple, grape, cranberry, pomegranate | Cancer |
| Anthocyanidins | Cyanidin, malvidin, delphinidin, pelargonidin, peonidin, petunidin | Red, blue, and purple fruits (such as apple, blackberry,blueberry, cranberry,grape, nectarine, peach, plum &prune, pomegranate, raspberry,and strawberry) | Heart disease, cancer initiation, diabetes, cataracts, blood pressure, allergies |
| Flavan-3-ols | Epicatechin, epigallocatechin catechin, gallocatechin | Apples, apricots, blackberries, plums, raspberries, strawberries | Platelet aggregation, cancer |
| Flavanones | Hesperetin, naringenin, eriodictyol | Citrus (oranges, grapefruit, lemons, limes, tangerine) | Cancer |
| Flavones | Luteolin, apigenin | Celeriac, celery, peppers, rutabaga, spinach, parsley, artichoke, guava, pepper | Cancer, allergies, heart disease |
| Flavonols | Quercetin, kaempferol, myricetin, rutin | Onions, snap beans, broccoli, cranberry, kale, peppers, lettuce | Heart disease, cancer initiation, capillary protectant |
|
Phenolic acids |
Caffeic acid, chlorogenic acid, coumaric acid, ellagic acid | Blackberry, raspberry, strawberry, apple, peach, plum, cherry | Cancer, cholesterol |
| Carotenoids | |||
| Lycopene | - | Tomato, watermelon, papaya, Brazilian guava, Autumn olive, red grapefruit | Cancer, heart disease, male infertility |
| α-carotene | - | Sweet potatoes, apricots, pumpkin, cantaloupe, green beans, lima beans, broccoli, brussel sprouts, cabbage, kale, kiwifruit, lettuce, peas, spinach, prunes, peaches, mango, papaya, squash and carrots | Tumor growth |
| β-carotene | - | Cantaloupes, carrots, apricots, broccoli, leafy greens (lettuce, swiss chard), mango, persimmon, red pepper, spinach, sweet potato | Cancer |
| Xanthophylls | Lutein, zeaxanthin,β-cryptoxanthin | Sweet corn, spinach, corn, okra, cantaloupe, summer squash, turnip greens | Macular degeneration |
| Monoterpenes | Limonene | Citrus (grapefruit, tangerine) | Cancer |
|
Sulfur compounds |
Glucosinolates, isothiocyanates, indoles, allicin, diallyl isulphide | Broccoli, Brussels sprouts, mustard greens, horseradish, garlic, onions, chives, leeks | Cancer, cholesterol, blood pressure, diabetes |
- The use of fruits and vegetables in daily life as a food material, gives immunity to body to fight against disease.
- It is better to add a significant quantity of fruits and vegetables
- it gives better strength to body originals and positive influence on its secretion.
- In rural area every farmers growing vegetables, but they didn’t know its nutritional values.
- There is need to spread awareness to the remote peoples regarding its importance in diet.
Authors:
RK Gothwal, KC Bairwa, Rajuram, M Agnihotri1, N Moraniya2 and Manju Lata3
SKRAU Bikaner, 1 MPUAT Udaipur, 2JNKVV Jabalpur, 3Rajasthan University, Jaipur