Five tropical fruits that can boost your health
A dietitian ’ s pick of the healthiest fruits native to Southeast Asia
Not just the “ king of fruit ”, as it ’ s affectionately known in Southeast Asia , durian is also a health heavyweight rich in monounsaturated fats with a low GI , or glycaemic index which is a measure of blood glucose levels .
When asked by Global Health Asia-Pacific to compile her list of the region ’ s healthiest indigenous fruits , consultant dietitian Joyce Tan , founder of Real Food Matters in Johor Bahru , was quick to put the large , spiky smelly fruit in top place .
“ Not many fruits have fats . There ’ s avocado , but that isn ’ t a local fruit , and durian has healthy monounsaturated fats which are also not very common in Asian diets ,” she said .
Monounsaturated fatty acids are most commonly found in Mediterranean foods and oils , including olives , peanuts , and sesame seeds . Unlike the saturated fats that are often found in Asian foods with meats and coconuts , these fatty acids improve blood cholesterol levels , thereby decreasing the risk of heart disease and potentially type 2 diabetes .
“ Many people don ’ t believe that durian is good for health , but it ’ s actually very good because of its healthy fats . It also contains fibre , protein , a lot of vitamin C , and many other minerals in high quantities ,” said Tan .
According to her list , mangosteen is the next healthiest fruit produced in this part of the world . Like durian , due to its strong smell , mangosteen is also banned from hotels across Southeast Asia because its pulp leaves a permanent stain on bed linen .
Mangosteen is rich in vitamin D9 , known as folic acid , which has fertility and skincare benefits .
“ Not many fruits have vitamin D9 . Many skin specialists will advise their clients to have mangosteen in their diet because it ’ s very good for the skin . It ’ s also an anti-inflammatory , as it ’ s rich with antioxidants . For some people with cancer , their doctors will recommend taking mangosteen frequently ,” said Tan .
Third on the list is guava , which is known to have a number of benefits , ranging from lowering blood sugar levels and boosting heart health to aiding in weight loss and boosting immunity . Like mangosteen , it may also be good for the skin .
“ Guava has a lot of vitamin C — in fact it meets three times our daily vitamin C requirement ,” she said . “ For people with diabetes , guava will be a good choice of fruit because it ’ s quite filling and is not as sweet as other fruits . It can actually fill them up much better .”
The fourth healthiest Southeast Asian fruit , according to Tan , is Versatile papaya , which can be used in salads and savoury dishes , as well as being a sweet fruit loaded with nutrients .
“ It ’ s one of the few fruits that has beta carotene in it — you can tell because it ’ s orange , like carrots . It also has lycopene , which is a powerful antioxidant that ’ s good for the eyes . If you want to have good eyesight , you should eat lots of papaya ,” said Tan .
Perhaps the best known tropical fruit globally , pineapple ranks fifth due to its high levels of vitamin C , fibre , and antioxidants . Research suggests the fruit can reduce the risk of cancer , boost immunity , and ease the symptoms of arthritis .
“ Because of its fibre and enzymes , it ’ s really good for people who don ’ t have regular bowel movements . It ’ s also a choice of fruit for those with kidney problems who usually can ’ t take fruits high in potassium . Some doctors also recommend it to speed up recovery after surgery ,” said Tan .
GlobalHealthAsiaPacific . com APRIL 2021
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