Load up on vitamins, minerals & the spirit  of warm southern climates with these lush tropical fruits.

Having just arrived home from the beautiful island of Barbados on Friday evening I was inspired to write about some yummiliscious fruits. With the choice of local produce at a minimum, now is the time to have tropical options – such as bananas, mangos, papaya and pineapple – on hand, as they are packed with loads of nutrients. Here’s what adding them to your dish today can add for you.

Decrease inflammation

Fresh pineapple has a protein-digesting enzyme called bromelain that helps to reduce inflammation in your body. Although you’ll a supplement to get its full benefit, fresh pineapple is a start. Eating the fruit on its own is best; when part of a meal, its power is used up in digesting your food.

Slice it up!

Cereal topped with a banana is not only a healthy breakfast, it could actually make you happier, as it has about one-third of your daily vitamin B6 needs. B6 helps make sure that the process to convert the amino acid tryptophan into serotonin – essential for normal mood regulation – is in top working form. Bananas are also a good source of the electrolyte potassium, which helps to regulate blood pressure.

Reduce your risk of breast cancer

Get your carotenoids: Toss a cup of chopped mango or papaya into your yogurt, salad, or smoothie. research reports in the International Journal of Cancer found that premenopausal women who ate two or more servings of carotenoid-rich foods daily reduced their risk of breast cancer by 17%. Carotenoids have been shown to interfere with estrogens signalling ability, which may explain why cancer-preventing effects are limited to women who still menstruate.

Protect your heart with Vitamin C

Toss 1 cup of chopped papaya into your day and receive more than 100% of your daily needs of this powerful antioxidant.

Care for your kidneys

Eating bananas may lower the risk of kidney cancer. A recent study showed that those who ate a banana 4-6 times weekly had 1/2 the risk of those who did not. This may be the result of it high levels of antioxidant phenolic compounds.

These fruits are also light on calories, these are based on 1 cup raw servings:

Papaya – 55 Pineapple – 74 Mango – 107 Banana – 134

Easy Recipe Ideas:

Try incorporating these lush fruits in to your day with some of these quick ideas:

Layer chopped banana, mango, papaya and pineapple with vanilla yogurt and crunchy granola…mmmm, one yummy parfait!

Mix diced pineapple and mango with some cucumber, tomato, green onions and fresh mint. Add leftover brown rice or quinoa, stir in a little olive oil and lime juice and viola an easy-peasy lunch!

Easy mango sauce: purée a mango with a handful of cilantro, fresh ginger and a bit of olive oil. Pour of salmon, white fish or chicken.

Posted in Nutrition, Recipes