HEALTH BENEFITS OF FRUITS AND VEGETABLES
TABLE OF CONTENTS
Title Page – – – – – – – – – i
Certification – – – – – – – – – ii
Dedication – – – – – – – – – iii
Acknowledgements – – – – – – – iv-v
Table of Contents – – – – – – – – vi-vii
CHAPTER ONE
1.0 INTRODUCTION – – – – – – – 1-3
CHAPTER TWO
2.0 Classification of Fruits Based on Climate – – – 4-5
2.1 Classification of Vegetables – – – – – 5-6
2.1.1 Classification Based on Hardiness or Temperature – – 6-8
2.1.2 Classification Based on Culture – – – – – 8-10
2.1.3 Classification Based on Life Cycle – – – – 10-11
2.2 Dietary Recommendations of Fruits and Vegetables – 11-13
2.3 Functional Bioactive Compounds in Fruits and Vegetables – 13-18
CHAPTER THREE
3.1 Health Benefits of Some Fruits in Nigeria – – – 19-20
3.1.1 Citrus – – – – – – – – – 20
3.1.2 Mango – – – – – – – – 20-21
3.1.3 Pawpaw – – – – – – – – 21
3.1.4 Pineapple – – – – – – – – 22
3.1.5 Banana – – – – – – – – 22-23
3.1.6 Avocado – – – – – – – – 23
3.1.7 African Star Apple – – – – – – – 23
3.1.8 Soursop – – – – – – – – 23-24
3.1.9 Guava – – – – – – – – 24
3.1.10 Cashew – – – – – – – – 24-25
3.2 Health Benefits of Some Common Vegetables in Nigeria – 25
3.2.1 Tomatoes – – – – – – – – 25
3.2.2 Okra – – – – – – – – 25-26
3.2.3 Cucumber – – – – – – – – 26
3.2.4 Pepper – – – – – – – – 26
3.2.5 Eggplant – – – – – – – – 27
3.2.6 Watermelon – – – – – – – – 27
3.2.7 Beets – – – – – – – – – 28
3.2.8 Garlic – – – – – – – – – 28
3.2.9 Onion – – – – – – – – – 28
3.2.10 Ginger – – – – – – – – 29
CHAPTER FOUR
4.0 Summary and Conclusion
4.1 Summary – – – – – – – – 30
4.2 Conclusion – – – – – – – – 31
References
CHAPTER ONE
1.0 INTRODUCTION
An increase in the consumption of fruits and vegetables has been observed in recent years due to increase in knowledge of its beneficial properties. A high amount of plant-based food consumption, at least 400 g of fruits and vegetables is recommended in dietary guidelines (Agudo, 2005). Epidemiological surveys indicated a positive correlation towards a diet rich in fruits and vegetables and minimized the occurrence of degenerative diseases including certain types of cancer, cardiovascular diseases, macular degeneration, aging and others (Michels et al., 2000; Trichopoulou et al., 2003; Willcox et al., 2003; Dauchet et al., 2006; Ordovas et al., 2007; Liu, 2013).
Fruits and vegetables contain a wide range of micronutrients and non-nutrient bioactive compounds such as dietary fiber, minerals (potassium, calcium, and magnesium) vitamins (A, C and E), phytochemicals (poly phenolic compounds and carotenoids, glucosinolates, organosulphur compounds, sesquiterpene lactones). Approximately there are more than 5000 individual phytochemicals have been noticed in fruits, vegetables but a large proportion of them remains unknown (Liu, 2013). Bioactive compounds are the secondary metabolites of the plants, which have pharmacological and poisonous manifestations in man and animals (Bernhoft, 2010). They generate important functions in the living cell such as defense against free radicals and prevention of disease as a result of oxidative stress and act as antioxidants (Bernhoft, 2010; Kaur and Kapoor, 2001). The bioactive compound biosynthesis is encouraged by light; hence they assemble in the skin and leaves of the fruits and vegetables (Bernhoft, 2010). The levels of the bioactive compounds in fruits and vegetables differs based on genetic factors, environmental conditions such as light, maturity and postharvest treatments (Deepa et al., 2007; Vallejo et al., 2003). The Vitamins, minerals and bioactive compounds of fruits and vegetables are in the liquid form which makes them more bioavailable in the human diet (Yildiz and Gültekin, 2006).
The advantages from the intake of fruits and vegetables, seems to be related to additive interactions between the phytochemicals that could affect different pathways such as changes in cholesterol and hormone metabolism, enhances immune response, modulation of steroid hormone concentration and detoxifying enzymes, reduction of blood pressure, stimulates antibacterial, antiviral and antioxidant activity, lowers inflammatory processes, anti-carcinogenic properties and delay of cardiovascular diseases (Yu and Ahmedna, 2013). It is a fact that fruits and vegetables can be processed for economical and logistical reasons to improve their commercial shelf-life and digestibility fallowing the consumer habits of each country or to facilitate the consumption by special groups (children, pregnant women, older adults and patients with certain pathologies).
