Super fruits

A recipe guide to healthy fruit

When Papua New Guinea is mentioned, images of beautiful beaches, spectacular landscapes and mysterious wildlife are conjured in the mind. This is because it’s the home of stunning reefs, the haunting clouded forests and the gorgeous bird of paradise.

It is also the place for thousands of plant species, some of which are not found anywhere else in the world. Many common fruits grow in PNG too, along with an array of more exotic ones.

Here, we take a look at five of PNG’s super fruits.

THE POWER OF PAPAYA

The papaya or pawpaw is grown in lowland environments and its introduction to PNG dates back to 1871. It ripens between August and October and is sold in markets and urban food stores around the country.

Ripe papaya is delicious on its own, while unripened papaya is mainly used in cooking. It’s loaded with antioxidants, which help prevent damage to cells from free radicals.

Free radicals are harmful substances produced from biological processes within the body. Smoking and other factors, such as pollution, increase them. Papaya contains high levels of lycopene, an antioxidant linked to protecting the body against certain cancers. It has been shown to be especially beneficial to the prostate.

Prostate cancer is the most common cancer in men. Although studies are still ongoing, lycopene is showing promise as a nutrient that can prevent prostate cancer from developing.

The antioxidants present in papaya also protect the heart by raising the levels of good cholesterol known as HDL in the bloodstream. Papaya aids digestion too. It contains an enzyme called papain, which helps break down protein.

Vitamin A, vitamin C, potassium and folic acid are all other beneficial substances found in this tropical fruit.

THE PER FECT PINEAPPLE

Pineapples are common around the world.

The fruit and juice are consumed by millions of people every day. Introduced to PNG after 1870, pineapples are grown by more than half of the rural population.

It grows mostly in lowland valleys and yields are highest between October and March.

Its popularity has seen production for export increase sharply.

Research has uncovered a wealth of interesting information on the pineapple. Its high vitamin C content helps boost the immune system and aids iron absorption. Other substances strengthen bones and support digestion.

Vitamin C is an essential vitamin, which cannot be made by the body. Therefore a daily supply is needed for good health. Vitamin C is an immune booster because it aids in the production of white blood cells. These defend our bodies from invading viruses and bacteria.

Iron absorption is made more efficient by vitamin C. It helps convert it into a form that is easily absorbed. Iron has many functions such as red blood cell production. These cells help in the transport of oxygen around the body. It is also needed to prevent anaemia.

Pineapples contain manganese, an important mineral in bone health.

Needed only in small amounts, when combined with calcium and other nutrients, manganese strengthens bones and improves their density.

Pineapples are renowned for their high bromelain content. This enzyme assists digestion and aids absorption. It eases inflammation and soothes the digestive tract, helping alleviate ailments such as heartburn, dyspepsia, constipation and diarrhoea.

These anti-inflammatory properties also reduce joint pain caused by osteoarthritis.

Bromelain is a natural blood thinner. It can prevent blood clots and reduce the risk of strokes. Frequent fliers can benefit from pineapple consumption because of this.

THE MAR VELLOUS MALAY

The Malay apple, also known as the rose apple, is grown along the coastline and inland by a quarter of the rural population. Introduced over 1000 years ago, ripened Malay is found in abundance, particularly during December and January. It is a popular fruit that is sold widely in markets in PNG but is rare in other parts of the world.

Despite the name, this exotic fruit is not related to roses or apples, but instead to the guava. It is low in calories and contains a variety of vitamins and minerals such as calcium, phosphorus, and vitamin A.

Calcium is the most plentiful mineral in the body; second is phosphorus. These minerals help maintain strong teeth and bones. Sufficient amounts of both aid blood to clot adequately. Normal contraction of the heart and other muscles is also attributed to them.

Vitamin A protects the eyes and preserves good vision. A healthy supply prevents agerelated diseases such as macular degeneration from developing.

It is also vital to the skin aiding in normal cell reproduction, which keeps the skin firm and healthy. Vitamin A can be found in skin care products and acne treatments.

Malay is a good source of carbohydrate; carbs help boost and maintain energy levels. They are useful in stabilising blood sugar too.

SS THE GREA TNESS OF GUAVA

Guava is grown by a sixth of the population, mainly in lowland areas. Introduced in 1875, the best supply is available between February and May. This fruit is best eaten when ripe.

Guava is another great antioxidant powerhouse and helps with weight loss, diabetes, constipation and even pregnancy.

It is very low in calories and can be included in any weight-loss diet plan. With only 37 calories, each fruit also contains 12 per cent of the recommended daily fibre intake, making it a highly nutritious snack that can keep you feeling full.

It scores low on the glycaemic index which means it does not cause a sudden spike in blood sugar levels, making it diabetic friendly.

This tropical fruit is an excellent natural remedy for constipation thanks to its fibre content. Even the seeds either chewed or whole act as a laxative. Guava can aid women during pregnancy because it contains folic acid. This vitamin is vital in the development of a baby’s spine and nervous system.

THE POPULAR PASSI ONFRUIT

Introduced in the 1870s, passionfruit is only grown by a small number of the rural population. The interior is filled with a firm, juicy, seedpacked flesh.

Five species can be found in PNG. They are the suga prut, purple passionfruit, banana passionfruit, lowland yellow and granadilla.

Like the other fruits, its health benefits come in the shape of vitamins, antioxidants and minerals. It is high in potassium, magnesium and contains the alkaloid harman.

This fruit helps lower blood pressure because of the rich amount of potassium contained within the flesh. It acts as a vasodilator, relaxing tension in blood vessels and promoting blood flow. This action reduces the strain on the heart.

Potassium also helps remove excess sodium from the body. High levels elevate blood pressure, which is linked to strokes, heart attacks and heart disease.

Magnesium is an essential mineral, which means the body needs a daily supply. It plays a role in hundreds of chemical reactions within us, including the transmission of nerve impulses, plus the synthesis of fatty acids and proteins.

Harman is an alkaloid found in passionfruit, its positive effects include blood pressure lowering and antispasmodic actions. Furthermore, it is a mild natural sedative, which helps relieve anxiety and aids sleep.