The benefits of fruit in the diet cannot be overemphasized, but the very wholesomeness of fruit has, unfortunately, led to many misconceptions and inappropriate diets. Just because something is good, does not mean that it is necessarily complete in all its attributes, or should be regarded as a sole source of nutrients. Man’s diet should be based on a variety of foods, of which fruit should be an important component. Moreover, it should be remembered that fruits contain a high percentage of water, and would not provide sufficient energy if this were the sole source of nutrients. This is particularly important in the case of young children who still have a limited stomach capacity, and the use of dried fruit can augment is their energy intake. Even a cursory look at the composition tables will show that energy content of dried fruit is approximately four times as high as that of fresh fruit. The composition of fresh and dried fruit is presented in tables 7.19 and 7.20
Table 7.19. The composition of selected fresh fruits. The figures are for 100g portions. (Adapted from ref. 37).
Table 7.19 (Part 2). The composition of selected fresh fruits. The figures are for 100g portions. (Adapted from ref. 37).
Table 7.20. The composition of selected dried fruits. The figures are for 100g portions. (Adapted from ref. 37).
Fruit contains one of the most readily utilizable forms of energy available to man, namely the simple carbohydrate fructose, or fruit sugar, which needs no digestion and is readily absorbed by the body. Fruit contains soluble fibres (such as pectin), which retard the uptake of fructose, so that the sugar enters the bloodstream at a controlled rate. This unique relationship between fructose and fibre is extremely important in preventing post-prandial (after meal) glucose surges which are associated with hypoglycaemia. This is significant, in view of the modern trend to substitute sugar (sucrose) with refined fructose. The ingestion of substantial amounts of fructose, also leads to hypoglycaemia, as it facilitates the conversion of glucose to glycogen,83 and can also lead to increased cholesterol levels.84 The best way to consume fructose is thus in the fruit, which once again underlines the fact that a whole-food programme should be the programme of choice. The isolation and regular consumption of refined foods in whatever form, will always prove to be detrimental to health in some form or other. The use of whole fruits such as dates and currants, which are high in natural sugars, will satisfy the sweet tooth without overburdening the system.
Because fruit is so readily digestible, some people are of the opinion that fruit should only be consumed by itself and never in combination with other foods, but the very composition of fruit
belies this theory. Fruits contain components which assist in the absorption and utilization of nutrients found in other foods such as grains and legumes, and the simultaneous ingestion of fruits, grains, legumes or other compatible foods can thus only be advantageous. Moreover, the soluble-fibre composition of fruit prevents over-rapid absorption of the natural fruit sugar found in fruit and the digestive products of the complex carbohydrates found in grains and legumes, thus ensuring a gradual, constant supply of these nutrients. Fruit can certainly be eaten on its own, but for a more sustained energy supply, combination with grains, nuts and legumes would be advantageous. Fruits combine well with any of the compatible neutral foods listed in table 7.4, but it should be remembered, that fruit should not be eaten together with vegetables, as discussed in the section on food compatibility.
Fruit is an excellent cleanser, and the rich supply of vitamins and minerals makes it an ideal food that should not only be regarded as a dessert or a snack, but together with grains nuts and legumes it can provide nutritious main meals. For example, hamburgers made with whole-grain bread, a legume/nut based patty served with sprouts and a delicious nut or tomato sauce together with a variety of fruit will satisfy even the most discerning of culinary experts. Fruit should be made a part of the everyday lifestyle, and the blessings that would flow from this habit would be too numerous to mention.
Each fruit is unique and supplies its own particular blend of vitamins, minerals and primary nutrients. In order to obtain the maximum benefit from the bounty of fruit, it is essential to concentrate on variety and to look beyond the handful of fruits that have become common household foods. There is a fruit for all occasions and a fruit for each season. Winter fruits such as citrus and guava have an exceptional vitamin C content, as if they were designed to meet the increased demands for this vitamin during the winter months, and the lipid content of winter varieties of avocados is also higher than that of summer varieties so as to supply extra energy during the cold months. It is as if a fruit in season is there to supply some or other specific need of the body essential for that time of year, and by including a variety of fruits and enjoying fruit in season, the attributes of each kind can be maximally exploited. With so many different fruits available, particularly in this age of transportation and international export, it is possible to enjoy a variety of fruits.
Fruits can be arbitrarily divided into categories according to their distinguishing characteristics or according to the regions in which they are most successful. There are stone fruits, pip fruits, grapes, berry fruits, citrus fruits, tropical and subtropical fruits. The families of plants from which we derive our fruits, have been exploited by man for thousands of years both for their fruits and for medicinal purposes, and many different cultivars with different tastes and characteristics have been developed. The following discussion of some of the more common fruits will hopefully encourage the reader to look beyond just apples and bananas to satisfy the fruit tooth.
STONE FRUITS
The stone fruits belong to the genus Prunus of the family Rosaceae which includes a wide variety of other fruits. The genus Prunus contains such varied forms as almonds, apricots, cherries, plums, peaches and nectarines, of which only a few will be discussed here.
Apricots (Prunus armeniaca)
Apricots are native to China and Siberia and they were introduced into the Mediterranean region about 100 BC. Apricots are an early summer fruit and they contain substantial quantities of vitamin A (over 2 600 IU per 100g) the anti-cancer, antioxidant vitamin. Vitamin C and the B-group vitamins are well supplied in apricots as are the minerals calcium and phosphorous. Each of these attributes are of course enhanced in dried apricots, so that a mere 100g of dried apricots will contain in excess of 7 000 IU of Vitamin A. Include dried apricots in muesli and other dishes or by soaking and blending they can be converted into spreads which can be enriched by mixing in some nut butter.
Cherries (Prunus avium)
Cherries are one of the earliest stone fruits to mature in the summer, but they are difficult to culture in home gardens, because of the climatic restrictions and the fact that birds love them. There are a number of varieties of sweet cherries, and then there is the sour cherry (Prunus cerasus) which is less restricted in its climatic requirements. Cherries contain fair amounts of vitamin A and C, and the minerals calcium, phosphorous and magnesium are also well supplied. Cherries are delightful as is, or in cakes, pastries and puddings. Cherry preserves are also a delight.
Peaches and nectarines (Prunus persica)
The peach originated from China, and not Persia as its scientific name suggests. Peaches and nectarines are plentiful in mid-summer and there are many varieties to choose from. In mid-season it is time to take advantage of the lower prices and to purchase them in bulk as this is the most economical way. Peaches are a good source of vitamin A, but the other vitamins and minerals are also well supplied. Dried peaches contain over 2 000 IU of vitamin A per 100g and are thus an excellent fruit to include in muesli, convert into spreads or preserves or to be eaten as is.
Plums and prunes
Plums and prunes comprise several species of the genus Prunus. The common plum (Prunus domestica), also called the European plum, probably originated from southwestern Asia and includes the blue plums and prunes. The red plums (Prunus salicina), or Japanese plums, are not as commercially significant as the European plum, and require warmer summers than the European plums. Plums are one of the few acid forming fruits, and in view of the body’s need for a greater proportion of alkaline foods than acid foods, some have advocated abstinence from plums. There is no reason whatsoever to abstain from plums. Plums are low acid forming, and a varied lifestyle should include sufficient alkaline foods to counteract the low acidity of plums. Of course, plums should not form the only item of diet over protracted periods, but they are certainly healthy and are a good source of vitamins and minerals, particularly vitamins A and C. People suffering from arthritis, gout or other ailments aggravated by an acid condition can be advised to restrict the consumption of plums.
Contrary to plums, prunes are an alkaline fruit rich in vitamins and minerals. Dried prunes contain substantial quantities of vitamin A, and the minerals calcium and magnesium are also well supplied. Prunes also have medicinal value, and have a mild, natural laxative effect which can be used to advantage particularly in the case of older people or young children.
PIP FRUITS
The common pip fruits are apples and pears which are also part of the family Rosaceae, which
also comprises a number of fruits of lesser economic significance.
Apples (Malus domestica)
Apples are of ancient and complex hybrid origin. They are the most important world fruit crop, and cultivars can be numbered in their thousands. Apples have long formed part of the Western diet, and they were probably cultivated in Greece as early as 600 BC, although their origin dates from the earliest of times. Apples are rich in minerals and vitamins, and contain fructose and soluble fibre in balanced proportions. Apples have a bit of everything, and the old maxim of the doctor and the apple contains more than a grain of truth. Apples, contain remedial phytochemicals and fair amounts of biotin and vitamin C . This balanced blend of nutrients is precisely what gives the apple its everyday appeal. Apples are versatile and can be prepared in a variety of ways so that one need not tire of apples.
Pears (Pyrus communis)
The European pear (Pyrus communis) is the most common pear in the Western world, and there are numerous varieties characterized by their juicy flesh and distinctive pear flavour. The Asian pears are derived from a different species, possibly Pyrus pyrifolia, they are more apple shaped and have a less distinct pear flavour. They tend to be crisp, but some varieties have a very juicy flesh. Like apples, pears contain a bit of everything, and dried pears in particular are an energy food which will supply useful quantities of vitamins and minerals.
Grapes
Grapes belong to the genus Vitis, which falls under the family Vitaceae. The genus includes many varieties of grapes from table grapes to wine grapes. The European grape (Vitis vinifera) probably originated in the region of the Caucasus mountains between the Caspian sea and the Black sea, and it is still widely cultivated as are many other species of grapes. Grapes have a higher carbohydrate content than most fruits, and thus supply fair amounts of energy. Moreover, they are a good source of the minerals manganese and silicon, and other vitamins and minerals are well supplied.
Some members of the genus are medicinal, especially those with a high quinine content, some are eaten fresh or used in juice and wine-making, whilst some are suitable for drying. The dried varieties are the sultanas and raisins. These dried varieties are excellent sources of vitamins and minerals, particularly calcium, phosphorous, iron, and the vitamins A, B-group and C. All the varieties have a high carbohydrate content and are exceptionally sweet, particularly if dried, and can thus be used as a substitute for sugar. Liquidized raisins in bread provide an excellent medium for yeast activity, and add a superb flavour to the bread whilst increasing the mineral and overall nutrient content.
Quinces (Cydonia oblonga)
The quince is another member of the Rosaceae family, and in antiquity the fruit was used as a love token associated with Venus. Quinces are cultivated mainly for their high pectin content which makes them ideally suited for the production of jellies. Because of this property they are often added to other fruits when preparing preserves or fruit jellies. Because the fruit is
unpalatable raw in view of its astringency, it is usually eaten cooked.
BERRY FRUIT
Particularly noteworthy berries are the blueberries and cranberries (Vaccinium), black, red and white currants as well as gooseberries (Ribes), raspberries and brambles (Rubus) and strawberries (Fragaria). A number of plant families contribute to the berry fruits of the world. Strawberries, boysenberries, blackberries, youngberries and raspberries belong to the family Rosaceae, blueberries are members of the Ericaceae, mulberries fall under the Moraceae and gooseberries and black- and redcurrants belong to the Grossulariaceae. Currants and gooseberries are hardy plants and cultured nearly up to the Arctic circle, though they fare best in cool humid climates.
Berries are a good source of minerals, particularly calcium, phosphorus, iron and silicon whilst they are rich in vitamins with the vitamin C-concentrations being particularly noteworthy. In this regard it can be mentioned that blackcurrants are the richest fruit source of this vitamin. Moreover, berries contain fair amounts of sulphur, the element that participates in several important detoxification reactions. Toxic materials in the body are conjugated with sulphate and converted to non-toxic forms which are excreted in the urine. Sulphur is more common in vegetables than in fruits, and that is why vegetables are good cleansers. Berries thus fall into the category of foods with excellent cleansing properties.
CITRUS FRUITS
Citrus fruits belong to the family Rutaceae, and the fruits belonging to the genera Citrus, Fortunella, Poncirus and their intergeneric hybrids are collectively known as citrus. The fruit of citrus is a type of berry, and the ripe skin contains two pigments, xanthophyll and carotene, which are responsible for their characteristic colour. The skins also contain oils which are often used in perfumes. The white pith of citrus fruits, known as albedo, is also a rich source of pectin, and that is why the skins readily form jams. Citrus comes from South East Asia, and has been cultivated in China for thousands of years. It is thought that Arab traders brought the fruit to the Middle East and Palestine and it reached Europe by the year 1480. Through colonization citrus spread to North America, the Caribbean and to Southern Africa. Citrus species hybridize easily, and some popular varieties such as grapefruit have only appeared in relatively recent times. The bitter taste of the grapefruit is due to the compound naringin, a flavone glycoside. Some common varieties of citrus include grapefruit, lemon, lime, orange, kumquat and mandarin, including tangerines.
Citrus fruit is known for its high vitamin C-content, but citrus also contains substantial amounts of vitamin A, and they are an excellent source of the mineral calcium. Most of the genera yield essential oils, and citrus has medicinal properties. Citrus is one of the few groups of fruits with established cancer-preventive properties, and the compounds associated with this phenomenon are the flavonoids, glucarates, carotenoids, coumarins, limolene, mono- and tri-terpenes and phenolic acids.82,85
Oranges (Citrus sinensis)
The sweet orange is native to China, and important cultivars include navels, blood oranges
and valencias. The sweet orange is used mainly for its juice, but it is delicious on its own.
Lemons (Citrus limon)
Lemons are used particularly for their juice and in food preparation. It is important to note that lemons and limes are alkaline forming fruits in spite of their acid taste, as citric acid is a weak organic acid that is readily broken down in the body. Lemons can be used in cooking and to replace vinegar in salad dressings and spicy preserves.
Mandarins and Tangerines
Mandarins probably originate from India, and are appealing because of their loose skin. Hybridization with pomelo has produced tangelos which are very aromatic and have a rich fruity taste.
Subtropical and tropical fruits
The range of fruits grown in tropical and subtropical areas is far greater than that found in the colder latitudes, but modern marketing strategies have made much of the tropical bounty available to all the regions of the world. The range of fruits found in the marketplaces of tropical areas, however, still exceeds that found in temperate areas in view of the logistical problems of transporting some of the delicate fruits, and the fact that some of the minor fruits are not produced in sufficient quantities to warrant export. Those fortunate enough to travel to the far-flung regions of the world should make a point of sampling exotic fruits of the area in order to fully appreciate nature’s bounty.
Avocado (Persia americana)
Avocados belong to the family Lauraceae, which is a family of aromatic evergreen trees to which cinnamon and camphor belong. Early Spanish explorers recorded the cultivation of avocado in Mexico and Peru, but today avocados are commercially significant crops throughout the tropics and subtropics. The main producing countries are Brazil, Mexico, The Dominican Republic and the USA. South Africa and Israel have also become major producers and they export large quantities to Europe. There are three distinct races of avocado, namely the Mexican, Guatemalan and West Indian races, and many different cultivars. The Mexican race is the least attractive, being small with a large pip, whereas fruits of the West Indian race are large and restricted in their distribution, as they are suited to low-altitude tropical areas. The Guatamalan race is the most common commercial race. There are many cultivars of avocado, and there is virtually a cultivar for each season, each producing fruit with distinctive flavours, ranging from a mild sweetish taste to a nutty rich flavour. The most common varieties are Hass, Zutano, Fuerto, Hayes, Hopkins and Reed.
Avocados are one of the few high-energy fruits, and they can be a meal unto themselves.
Unlike most other fruits, most of the energy in avocados is in the form of fat rather than carbohydrates, although they do also contain some carbohydrates. This has led to some misconceptions, as it is sometimes assumed that avocados will induce a cholesterol problem, and its use is, therefore, often discouraged in people suffering from hypercholesterolaemia. Avocados do not contain cholesterol, and 80% of the oil in avocados consists of mono-unsaturated fats, with the remaining 20% consisting of polyunsaturated and saturated fats. This combination of oils has been shown to decrease cholesterol levels, to benefit the cardiovascular system and to lead to a lower incidence of cancer.86 Avocados also contain a fair amount of vitamins A and E which act as natural antioxidants.
Avocados are an excellent source of the minerals magnesium, phosphorous and zinc, and the B-group vitamins. The concentrations of thiamin, Vitamin B6 and folic acid are particularly high, with folic acid reaching concentrations in excess of 60mg per 100g. Folic acid requirements are particularly high during pregnancy, and avocados can contribute substantially to this need. The high concentration of these B-group vitamins enables the body to maximally metabolize the fats in the avocados, making them an ideal substitute for butter or margarines. The high fat content of avocados makes them an ideal food for growing children and vegan vegetarians to ensure adequate fat intakes. Enjoy avocado as is, or eat them with a little salt and lemon juice, or use them as a natural butter substitute on fresh home-baked bread. Avocados can also produce exciting salad dressings that will prove to be a taste sensation.
Bananas (Musa)
Plantanes and bananas belong to the family Musaceae, and they have a complicated ancestry. The family Musaceae is not only useful for its fruits, but also produces fibre for textiles. Some varieties are ornamental. Bananas seldom produce seeds, and reproduction is by vegetative means. Plantains are typically thought of as cooking bananas, whilst the banana is the fruit that is eaten raw.
Bananas are nature’s convenience food. Vitamins and minerals are well supplied with phosphorous, magnesium, manganese and vitamins A, B6, folic acid and vitamin C deserving special mention. The energy content of bananas is also higher than that of most other fruits, thus making it the ideal lunch-box fruit. Bananas should be eaten ripe, as unripe bananas, like unripe mangoes, contain a protein inhibitor of salivary and pancreatic α-amylase, the enzyme that digests starch.34 The inhibitor is destroyed during the ripening process (a ripe banana is yellow and is covered by brown spots), and heating will also destroy most protein inhibitors. The African custom of cooking green bananas between leaves will thus render the inhibitor inactive. Bananas that are still slightly green contain higher concentrations of resistant starch which contributes to the maintenance of colonic bacteria, but this in itself is not a reason for eating green bananas, as the consumption of whole foods will supply more than enough resistant starch from grains and legumes to meet the demands of the colonic bacteria. Bananas can thus be eaten as is, or they can be fried for a special treat. The texture of bananas also makes them ideally suitable for making home-made ice-cream, free of the additives of commercial varieties.
Dates (Phoenix dactylifera)
Date palms have been cultivated since ancient times in the arid regions of the Old World, principally northern Africa. Dates are one of the wonder foods of the Mediterranean region. They supply an abundance of vitamins and minerals, with the levels of calcium, magnesium, vitamin B1, B5 and folic acid being particularly noteworthy. Dates are exceptionally sweet, and can be used to substitute for sugar in many dishes. Liquidized dates are an excellent natural
sweetener for porridges and breakfast foods such as granola. The sugar in dates comes pre-packed with soluble fibre, which prevents the rapid uptake of the sugar so that it will not lead to hypoglycaemia. Dates are thus a good source of natural energy which will provide maximum lift without subsequent let-down.
Figs (Ficus carica)
The common cultivated fig originated from western Asia and today most of the world’s production occurs in the Mediterranean region, with Greece, Italy, Portugal, Spain and Turkey being the main producers. There are two main types, namely the Adriatic type, which is the most abundant type, and the Smyrna type. Figs are an excellent food known also for their remedial qualities. Dried figs supply in excess of 140mg of calcium per 100g and the minerals magnesium, manganese, copper and iron are also well supplied. Figs also contain a balanced vitamin composition, and the ratio of primary nutrients makes them one of the top energy fruits. It is no wonder that the rations of armies in ancient times consisted largely of dried figs. Dried figs are thus a priority fruit for people who enjoy hiking.
Guava (Psidium guajava)
Guavas belong to the family Myrtaceae, and they are the fruits of evergreen shrubs and trees. They grow in tropical and subtropical regions where two species in particular are cultivated. These are the common guava Psidium guajava and the strawberry guava Psidium littorale. Guavas come in many shapes and sizes, ranging from very small to fruits weighing in excess of 200g. The number of seeds per fruit also varies, and the flesh colour ranges from white to yellow and salmon red. Guavas are one of the richest sources of vitamin C, supplying 184mg per 100g of this vital vitamin. Vitamin A and calcium is also well supplied, and the guava is thus an excellent fruit for the winter to help prevent winter ailments. Guavas can be processed into juice, jam, chutney and jelly and will thus add variety on the table.
Kiwifruit (Actinidia deliciosa)
There are some 36 species of kiwifruit native to Asia, and Chinese records refer to their use as far back as AD 770. It is , however, only in the twentieth century that kiwifruit has become a significant commercial crop. The main commercial cultivar to date is the Hayward cultivar, and New Zealand is the main producing country, although other countries are quickly following suit. As the scientific name indicates, kiwifruit is a delicious fruit, and it is also rich in nutrients. Kiwifruit is rich in calcium, phosphorous and magnesium, and it is a rich source of vitamin C, containing some 118mg of this vitamin per 100g.
Litchi (Litchi)
The genus Litchi is native to China, the Philippines and India, and it is particularly prized in China for its fruit. Litchis are a delicious fruit which will add flavour to fruit salads. Litchis are eaten fresh or dried, but canned litchis have become very popular. Vitamin C is present in high concentrations, the amount being approximately double that found in citrus.
Loquats (Eriobotrya japonica)
Loquats also belong to the family Rosaceae and are native to China and Japan. In Japan loquats are used to manufacture jellies, pies, jams and preserves, or they are eaten as is. Loquats are now cultivated in many regions of the world, including the Mediterranean regions, and they are easy to cultivate in the home garden. Loquats supply very useful quantities of vitamin A, the concentration being in excess of 1500 IU per 100g.
Mangoes (Mangifera indica)
Mangoes are extensively used in India and Asia, and they belong to the family Anacardiaceae, to which also the cashew nuts belong. Two races in particular are produced worldwide, the Indian and Philippine races, and some varieties have an exquisite taste and texture. It is not for nothing that mangoes are known as the peach of the tropics. Many cultivars are free of the annoying fibre and turpentiny flavour often found in seedling mangoes, and some varieties can be peeled like a banana. The fibreless varieties can be kept in the refrigerator, and then scooped out with a spoon on a hot summer day for a really refreshing treat. Mangoes are one of the richest fruit sources of vitamin A, and the vitamin C content is also very high. A mere 100g of mangoes contain 3 894 IU of vitamin A. It is, however, important to eat mangoes when they are ripe, because, like bananas, they contain amylase-inhibitors when they are green.
Melons and watermelons
Melons belong to the family Curcurbitaceae and they have been cultivated since ancient times. This family includes kinds, such as the cucumbers, which are more commonly used as vegetables. The dessert melons belong to the species Cucumis melo and include the netted summer melons and smooth-skinned winter melons. The netted variety is commonly (though incorrectly) referred to as cantaloupes. Watermelons belong to a different genus, and the typical watermelon (Citrullus lanatus) is native to tropical Africa. Watermelon cultivars vary in size, shape, colour and seed content, and it takes an expert to say when they are ripe, although a change in the ground spot colour, a slight bumpiness and a hollow sound when tapped, are good indications of ripeness.
Both winter and summer melons supply a superb array of vitamins and minerals, but the summer varieties have an exceptional vitamin A content. Over 3200 IU of vitamin A is present per 100g in cantaloupes and the vitamin C content is also very high. Watermelons, on the other hand, are virtually pure fruit juice with good quantities of mineral and vitamins and are a treat for the whole family.
Olives (Olea europae)
Olives have always occupied an important position in the diet and life of the Mediterranean and Middle Eastern cultures. In ancient times olive oil was much prized, and was used for lighting, and it also formed an important part of the rituals in the Hebrew sanctuary and temple service. The olive is one of the most nutritious fruits, and has the highest energy content of all fruits. Olives contain high concentrations of the minerals calcium, copper, magnesium, and zinc. Olives are an excellent source of essential oils, and the oil is rich in monounsaturated fats, with more than 70% of the natural oils consisting of this variety of fats. The remaining fats consist of
a mixture of saturated and unsaturated fats. This combination of oil is known to lower cholesterol levels and to promote cardiovascular health,86 and has also been associated with a reduced incidence of cancer as discussed in the chapter on fats. Of all the fats, the monounsaturated fats are least subject to autoxidation, but as all extracted oils are subject to this process, the best way to eat olive oil is in the olive.
The fruit of olives is bitter, because of the presence of certain glucosides, and olives thus have to go through an extensive preparation before they can be eaten. Olives are normally preserved in vinegar or brine, but they are best preserved in brine, as vinegar has detrimental effects. Olives can be eaten as is, or they can be used in cooking to add spice and nourishment to stews and pastas. Children (and adults) have to develop a palate for olives, but when they are used in cooking, their taste is not overwhelming. Olives can be eaten with every meal, as they are a neutral fruit, and once one has learnt the art of olive eating, they tend to become an indispensable component of the diet.
Papayas (Carica papaya)
The papaya tree is a giant herb rather than a tree, because it lacks woody tissue. It is also known as a pawpaw or melon tree. Papayas are native to tropical America, but they are extensively cultivated worldwide. The fruit is large, weighing from 500g to 2 kilograms, and it may be round, cylindrical or pear-shaped, depending on the variety. The ripe fruit is normally eaten fresh, and latex is obtained from the unripe fruit from which the enzyme papain is extracted. Papain assists in protein digestion, and is also a stimulator of the appetite and has antibacterial properties. Papayas are a rich source of vitamins and minerals, with the levels of calcium and vitamins A and C being particularly noteworthy.
Passionfruit or Granadilla (Passiflora)
Passionfruit originated in the tropical highlands of South America, and a number of varieties with different tastes and colours are available. There are purple varieties (P. edulis), yellow varieties (P. laurifolia), sweet varieties (P. ligularis) as well as others such as the giant granadilla and the banana granadilla, and they are grown mainly for their pulp which is used as a flavourant, or for fruit juices.
Granadillas are a good source of magnesium and iron and they contain a high concentration of vitamin A and C. No fruit salad should be without some granadilla pulp to add that extra flavour.
Persimmons (Diospyros khaki)
Persimmons belong to the family Ebenaceae, of which the Ebony tree is also a member. The fruits are also known as date plums or velvet apples, and they are widely grown in Japan for the fruit and as a sugar source. Some varieties can be eaten firm like an apple (Fuya), whilst others are astringent and must be eaten when extremely ripe and soft (Hachiya). The trees are very attractive and are ideal for home cultivation. Persimmons contain large quantities of vitamin A (2 167 IU per 100g), and will add a healthy variety to fruit meals.
Pineapples (Ananas comosus)
The pineapple is a member of the family Bromeliaceae, native to tropical South America, and is cultivated extensively in Hawaii, Brazil, Thailand, the Philippines, Malaysia and Kenya. Some varieties are used for the production of fibres for fine embroidery, whilst others are cultivated for their fruit. The fruit is used for juice production, canning and as fresh fruits. The most common cultivars are the Cayenne, Queen and Spanish groups. Pineapples were first known to Europeans from Gaudeloupe when Columbus landed in 1493, and they were introduced in St. Helena in 1505. In Britain they are sometimes cultivated under glass in view of the climate. Pineapples contain average levels of nutrients, and they are a good source of the mineral manganese.
Pomegranates (Punica granatum)
Pomegranates belong to the family Puneaceae, and they are native to South West Asia. They have long been cultivated in the Mediterranean region, they grew in the hanging gardens of Babylon, and served as the inspiration for king Solomon’s crown. The fruit contains seeds covered in a juicy pink pulp, which is the edible portion. The pomegranate can add to that much sought after variety in the diet.
Prickly pears (Opuntia)
Prickly pears are members of the cactus family Cactaceae, and are grown in tropical and subtropical countries. They are also known as Indian figs and they are a very rich source of minerals. They have one of the highest fruit levels of the minerals calcium and magnesium, and can contribute substantially to the requirements for these minerals.
There are many more varieties of fruits that are not dealt with in this section because they are not readily available in most areas. The list should be comprehensive enough to provide ample variation in the diet, and it is hoped that aspirant fruit eaters will be inspired to go hunting for more varieties of fruit. Remember that the Roman armies were often more hailed for the new varieties of fruits which they brought back from their conquests than for their conquests themselves.