Email from Nihal Gooneratne
Sri Lanka has a lot of potential for cultivating
fruits for both the domestic market and for export, thanks to its ideal
tropical climate and the fact that agriculture is an important sector of our
economy. However, many of our local fruits are confined to home gardens
in rural areas and it is difficult to purchase them in the market. This
is unfortunate, since most of them are rich in nutrients, have been used in
traditional ayurvedic medicine, and have been scientifically proven to have the
capacity to fight diseases and health conditions from cancer to diabetes. Here
are some of the best examples:
Soursop (Katu Anoda)
Soursop fruit and
drink.
This rather strange-looking green fruit has been
reputed in ayurvedic medicine to help attack cancer cells effectively and
safely. Both the fruits and the leaves have been used in ayurvedic treatments;
the soursop leaf has been noted to have an effect on cancerous
cells in colon, breast, prostate, lung, and pancreatic cancer, but medical
research is still underway to determine the potency of this fruit as an
effective cure. The soursop juice has helped to overcome kidney disease, liver
problems, urinary tract infection (urethritis) and hematuria (the condition of
having blood in the urine) as well. The fruit is also a good source of vitamin
C, which is a strong antioxidant that increases endurance, boosts the immune
system, and slows down the ageing process in the skin. It also contains Vitamin
B1, which accelerates metabolism and prevents nerve damage, and Vitamin B2,
which is required for our bodies to produce the energy we need, store
necessary fat, and ensure that our nervous system functions accordingly.
Bael Fruit (Beli)
The Bael fruit is
quite similar to the grapefruit.
This large fruit may be a tough one to crack,
but it is worth the trouble. The juice of the beli is believed
to be one of the most nutritious fruit drinks among a wide range of healthy
options available. It has many health benefits, especially concerning the
digestive system, and has been used in ayurvedic medicine to treat conditions
such as diarrhoea, constipation, and dysentery. It is also used to cure ulcers
in the bowels caused by inflammation or infection, diabetes, chronic fever,
nausea and vomiting, gastritis, and bleeding disorders. Bael fruits also
contain vitamin B1 and B2, protein, and riboflavin.
Java Plum (Madan)
Java Plums change
colour from pale pink to dark purple as they ripen. Image courtesy
This wild fruit is hard to find within the urban
area of Colombo and its suburbs, but can be found in the dry forest areas of
the country. The small, dark purple fruit has a sour, slightly bitter taste and
a tendency to leave a stain on one’s tongue, but nevertheless, it is regarded
as a successful treatment for diabetes in ayurvedic medicine.The low glycemic
index contained by the fruit ensures that a proper sugar level is maintained in
the body. It has also been used in ayurvedic medicine as a treatment
for lung disorders, such as bronchitis and asthma, and to cure problems
related to the digestive system. Madan is also packed
with vitamin A and vitamin C – which are beneficial for the health of the skin
and the eyes – and iron, which ensures that a proper supply of oxygenated blood
is delivered throughout the body. They also contain compounds such as oxalic
acid and gallic acid that help fight against malaria and other microbial
and bacterial infections.
Rose Apple (Jambu)
Jambu fruits.
These juicy pink fruits are a favourite during
the avurudu season, and the fact that they, too, have a low
glycemic index makes it beneficial to diabetics. The fruits also contains
‘jambosine’, a type of alkaloid that has had positive results in blocking or
regulating the conversion of starch to sugar. Research is currently underway to
determine the effect of jambosine on blood sugar levels. There has also been
evidence to show that jambu has antimicrobial and
antifungal effects as well, and its richness in vitamin C allows for a
stronger immune system, and prevention of various skin infections. The high
fibre content of the fruit also helps in preventing serious health conditions
in the digestive system.
Jew Plum (Ambarella)
Ambarella with salt
make up a healthy snack.
This versatile fruit can be turned into
any sort of dish, ranging from savoury curries, chutneys and achcharus to
healthy drinks, smoothies, salads, and even desserts. Interestingly, it has
also been used in traditional medicine for the treatment of wounds, burns, and
sores, whereas modern scientific research has identified that it can
also lower high blood pressure. Furthermore, this fruit has one of the
highest levels of vitamin C, containing about 30 times more than what is
available in oranges. It also contains significant amounts of vitamin A, iron,
phosphorous, calcium, and dietary fibre and does not contain any saturated
fat, cholesterol, or sodium. The high vitamin C content strengthens the immune
system and allows for the fruits to be used to treat coughs, colds, and minor
ailments of the throat and respiratory tract. The high level of iron assists in
producing more red blood cells, thus increasing the supply of oxygenated blood and
thereby preventing anaemia. Also, antioxidants found in these fruits can reduce
the risk of blood clot formation in blood vessels.
Pomegranate
The little seeds foun
d
inside a Pomegranate are called arils.
These lovely bright red fruits contain antioxidants
known as ‘punicalagins’ and these give the fruits
excellent anti-inflammatory properties, thus making them beneficial in
preventing diseases such as cancer, type 2 diabetes, and heart disease, which
are caused by chronic inflammation. The hundreds of edible little seeds inside
of a pomegranate, called ‘arils,’ are also rich in fibre, vitamins, and
minerals. Local ayurvedic remedies use the skin of the fruit to treat
diarrhoea, and the juice made from the seeds has been used as a cure for
digestive disorders and a stimulant for poor appetite. Furthermore, studies of
the effects and benefits of the pomegranate have shown that the extract from
the fruit can slow down the production of malignant cells, and lower the risk
of the death of patients suffering from prostate cancer. There is evidence to
show that pomegranates can improve memory in the elderly and help fight
Alzheimer’s disease as well.
Guava
there are many
different types of guavas available but the most common are the
pink fleshed,
green skinned variety.
There is a wide range of different kinds of
guavas, but the ones that have pink flesh, small, hard white seeds, and green
skin are the most common in Sri Lanka. They are believed to aid in skin
care, as they have a high content of vitamin C, vitamin A, and antioxidants,
which help to protect the skin from effects of ageing, and vitamin K which
reduces skin discolouration, dark circles, and irritation caused by acne. More
importantly, eating this fruit can help improve the sodium and potassium
balance of the body, and regulate blood pressure levels for those who have
hypertension. Guavas also contain vitamin B3 and vitamin B6, which help improve
the blood circulation to the brain, thereby giving a boost to cognitive
function. The presence of folic acid in the fruits is an added benefit for
expectant mothers, as it helps develop the baby’s nervous system and keep it
safe from neurological disorders.
Durian
Durian is known as the
‘king of fruits’ because of its large size and thorny exterior Image courtesy
Like a lot of other fruits listed here, the
durian contains a large amount of dietary fibre, which is essential for a
healthy digestive system. Aside from preventing various diseases in the
digestive system, fibre also helps to reduce the amount of cholesterol in the
body, thus protecting the cardiovascular system as well. Known as ‘the king of
fruits’ due to its massive size and thorn covered skin, the durian also
contains relatively high amounts of fat, so it is advisable to keep a watch on
the amount of the fruit consumed. But even though it does have a lot of fat
content, it is still free of cholesterol and saturated fats, which is a plus.
Durian is also a good source of magnesium, potassium, and manganese; all these
minerals play a notable role in developing and sustaining the strength and
durability of our bones. Furthermore, potassium also boosts the
effectiveness of nutrient uptake by the cells in our body, which means that it
maximises the quantity of essential minerals that are absorbed, and these
minerals ensure the prevention of osteoporosis. Manganese and copper on the
other hand, like iron, are required for the production of healthy red blood
cells.
Sapodilla (Sapathilla)
Sapodilla fruits.
Sapodillas have a calories count, making them an
excellent source of energy. The round fruit, covered with a scruffy brown peel,
bears resemblance to kiwi fruits on the outside; but unlike kiwis, they have
dark brown or yellowish-brown flesh that has a grainy texture and a mildly
malt-like taste.They also contain tannins, a type of antioxidant that can
help reduce anti-inflammatory conditions such as erosive gastritis and
irritating bowel disorders. This antioxidant also has homeostatic properties,
which can cause bleeding to stop when it comes to injuries, piles, and
haemorrhoids. Tannins also have astringent properties and potential antiviral,
antiparasitic, and antibacterial effects. Sapodilla is rich in dietary fibre,
minerals such as potassium, copper, iron, calcium, phosphorous, and vitamins
like folate, niacin, and pantothenic acid. Sapodilla is also considered
a natural sedative, eaten to relax the nerves and relieve stress, and is
suggested for those affected by insomnia and panic disorders.
Indian Gooseberry (Nelli)
The sour Indian
Gooseberries are used in many ayurvedic treatments.
The small, acidic green fruit is commonly used
in ayurvedic medicine, and ayurvedic doctors have used them for several
different treatments such as enhancing digestion, treating constipation and
fever, purifying the blood, and alleviating asthma. It is also used for
stimulating hair growth and getting rid of dandruff, among other treatments.
The dried fruits have also been used to cure diarrhoea, dysentery, jaundice,
and anaemia. Drinking the juice of these fruits with honey is said to improve
eyesight and research has shown that it can be used to better cataracts
and nearsightedness, mainly because of the large amounts of carotene that have
been identified. They also contain chromium, which benefits diabetic patients,
as this mineral can help reduce blood sugar levels. Eating nelli can
also help improve diuretic activity, meaning that they can aid in
increasing the frequency and volume of urine disposed of from our bodies. This
is a plus point, as it allows for the elimination of toxins and excess water,
salts, and uric acid, thus improving the health of our urinary system.
Canistel (Lavalu)
Canistel is sometimes
ca
lled the egg fruit because of its egg-yolk yellow shade. Image courtesy
This bright yellow fruit, that is sometimes
colloquially termed the ‘egg fruit’ due to its colour, texture and taste being
similar to a powdery egg custard, is more or less considered a superfood among
tropical fruits. It packs more energy than bananas, has almost as much protein
as avocado, and contains high levels of carotene, vitamin B, and essential
minerals. The most notable health benefit of the canistel fruit is that it is
rich in carotenoids, which is vital for clear vision and good eye health.
Among these, beta carotene is effective in treating dry eyes and aids in
lowering the risk of cataract and age-related macular degeneration (AMD). It
also contains large amounts of niacin, which aids in the conversion of
carbohydrates into energy, controls blood sugar levels and cholesterol levels
in the body, and produces necessary stomach acid. Niacin also helps to produce
histamine, an enzyme which dilates the blood vessels thereby improving blood
circulation and preventing high blood pressure. Eating these fruits also helps
to prevent inflammation in the body and even eliminate the inflammation caused
by pneumonia and laryngitis.
These are only a handful of the under-consumed
fruits in our country, and those which have the most potent benefits for our
health. What is unfortunate to note is that most of these fruits are hard to
come by in the shops and supermarkets in most urban areas.
One main reason for this is that these tropical
fruit trees are rarely grown anywhere in or around the city.
Another reason is that we opt for imported
fruits like grapes, apples, and oranges over our own local fruits.
Given their immense health benefits, however, we
ought to encourage the cultivation of more local fruits, not only for the home
market but also for exports. We should also call for more research and
scientific study to determine the extent of their potential to cure or fight
diseases such as cancer, and to improve overall mental and physical well-being.
We live on an island
abundant with nutritious ‒ albeit sometimes a little strange ‒ fruit, and it
would be a pity if wedo not consume them.
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