Port Blair, May 12: The current pandemic of Corona virus disease has once again forced us to pay more attention towards eating right and improving our immunity. In our fight to keep infection at bay, consumption of fruits could be a strong weapon. Fruits are also known as protective foods as they are powerhouse of nutrients as well as bioactive components such as anthocyanins, flavonoids, polyphenols etc. However, a single type of fruit cannot provide all types of nutrients and hence, different types of fruits should be included in the diet. As per the recommendation of ICMR, an adult person should consume about 100 g of fruits every day. It is a known fact that consumption of seasonal fruits is more beneficial and to avail these fruits, we just have to head towards our home gardens and local markets.
Andaman and Nicobar islands is home to a number of underutilized fruits. Regular surveys have suggested that trees of variety of fruits are available in people’s backyards of various islands, while some fruits are naturally grown in semi wild or wild conditions. Research work done at ICAR-CIARI, Port Blair have revealed immense nutraceutical potential of locally available fruits. These fruits, in addition to the commercial fruit crops available in the markets, could help the island population in obtaining various nutrients.
Summer season in the islands coincides with availability of various underutilized fruits in the local markets such as carambola, kau phal, khoon phal, khatta phal etc. besides more popular fruits viz. banana, guava, mango etc. Further, dry fruits could also form nutri-dense components of our diet. Interestingly, locally grown fruits such as kau phal could be easily processed by sun drying of their fruit rinds to keep the produce readily available for consumption throughout the year. Being confined to our premises during this lockdown period, we may utilize this time productively by preparing such products. Pulp of khoon phal could be used to enrich colour appeal as well as nutritional value of our homemade juices. A tabulated summary of sources of various nutrients and bioactive components has been presented herewith.
Nutrient/Bioactive compound Fruit Sources (Fresh/Dry)
Vitamin A Ambda, bael, kau phal (Garcinia spp.), Korangi banana, mango, papaya, pineapple,
Vitamin C West Indian cherry, Khatta phal, kau phal, pineapple, Mariam khatta phal, ambda, amla, guava, orange, lime,
Calcium Cashewnut, passion fruit, guava, apple
Potassium Banana, Carambola, orange, raisins, dates
Iron Dates, khoon phal, jackfruit, raisins, pomegranate
Anthocyanins Khoon phal, Khaari phal, coloured grapes, lal kau phal, jamun, pomegranate
Polyphenols Banana, apple, amla, guava, orange, pomegranate, grapes
Flavonoids West Indian cherry, apple
However, it is also important to take precautions while consuming the fruits. As these are consumed without cooking, their proper cleaning and is must before consuming. Warm water with vinegar or salt could be used for washing the fruits. Before storing the fruits in refrigerator, they should be cleaned and wiped dry.
Now that we know the importance of consuming fruits regularly, it is equally important to ensure that we conserve the locally adapted species by cultivating a few plants in our backyards. So, this time when you consume a fruit, try to save a few seeds and plant those in your backyard. After all, our future generations should remember us to leave a rich legacy of this diverse fruit wealth. If you do not have more space available with you, some fruits could be grown in potted condition also. West Indian cherry, rose apple, carambola, guava etc. are examples of such fruit species. Planting material of most of these fruit species is available at ICAR-CIARI, Port Blair for sale, which could be visited after lockdown relaxation. So, enrich your home gardens with these fruit species, include more fruits in your diet and improve the immunity status of your family.
