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Fruits and vegetables generally are packed with many vitamins like  vitamins A, B1, B2, C, E, potassium folate (folic acid), iron, dietary fibre, antioxidants, phytochemicals (non-nutritive plant chemicals) which  promote good health, cleanse the bowel, detoxify harmful substances in the body and gives the body a youthful glow. Taking a variety of fruits and vegetables helps to boost the immune system, prevents diseases and reduces the risk of certain diseases like cancer, stroke and heart diseases.

For example, grape which is an alkaline fruit helps to reduce acidity in the body by decreasing the acidity of the uric acid found in the blood and urine thus benefiting the kidneys greatly.

Bananas are rich in vitamin B6 and they are a good source of fibre, vitamin C, potassium and magnesium. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Bananas are also a good source of energy as they contain plenty of carbohydrates.

Eating an apple daily helps to lower cholesterol and prevents Alzheimer’s. It also reduces the risk of lung/bladder cancer, stroke and heart diseases. A recent study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat any while dieting.

Also, consuming fruits in form of fruit salad helps to prevent diseases like heart attack, clogged artery (arteriosclerosis), obesity (excess fat in the body), cancer, constipation (difficulty and passing out of hard faeces) and premature aging

You can make fruit salad with a combination of any type of at least five fruits. This salad is a mixture of watermelon, pawpaw, banana, apple, grapes, orange and pear.

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Ingredients   Quantities

Pawpaw          1 small size

Grapes            200g

Apples            2 medium size

Orange           1 medium size




Method of preparation

Wash the fruits in a salt solution, rinse again with water

Squeeze the orange and reserve the juice.

Peel and chop the bananas, pear, apples, pawpaw, and watermelon into small sizes

Place the chopped fruits in a deep serving bowl.

Detach the grapes from its branches and sprinkle on the salad

Add the orange juice

Refrigerate for some minutes and serve


Gloria Adejobi

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