0:04 [music] Welcome you all to the week five session on fruits and vegetables which comes under the basics of food and nutrition course. So uh when it comes to fruits and vegetables, this is one of the prime uh food group which we have to understand and uh uh identify how these kind of fruits and vegetables will help us in our day-to-day life. At the end of this session, the student will be able to understand the classification, composition, nutrative value, selection, storage, and posth harvest changes of vegetables and fruits, including their
0:50 maturation, ripening, and losses. and also to analyze the principles of vegetable and fruit cookery including the role in food preparation browning reactions and the nutritional significance of fungi algae which is nothing but the spiralina or the spirilluna and salads. So when we talk about the conceptual framework of this particular session, so we will be discussing about the classification of fruits and vegetables, their composition and nutritive value, posth harvest and storage changes and the reaction that takes place with regard to the fruits and vegetable cookery and storage, how they are utilized in the food and what are the outcomes in terms of nutritional quality, acceptability and reduced losses. So uh coming to the introduction,
1:37 vegetables and fruits are the essential components of a balanced diet because they provide vital nutrients required for the growth, development and overall health. [snorts] They are the richest sources of vitamins, minerals, dietary fiber and bioactive compounds that help in the disease prevention, maintaining and maintaining the body functions. Fruits and vegetables are basically widely uh distributed and they are also divided in terms of classification, structure, composition, culinary uses making these vitamins uh and and vegetables and fruits a versatile one so that we have include them in variety of our uh dishes in day-to-day life.
2:24 Regular consumption of fruits and vegetables contribute to a variety of uh impact in our body. It aids in uh improved digestion, enhances the immunity and reduces the risk of chronic diseases. Let's begin the session with fruits. As such, fruits are produced from the flowers and they are ripened ovary or ovaries of the plant together with the adjacent tissues. Fruits are basically fleshy or pulpy in character often juicy and usually sweet with fragrant and aromatic flavors. So fruits is this is the definition of the fruit and we have different classification that are coming under fruits which includes
3:11 fruits are divided into groups depending on the shape, the cell structure, the type of the seed or the natural habitat. One system classifies them into the following groups. the berries category, the citrus fruit category, droops, grapes, melon category, palm category, tropical and subtropical category. So fruits can be divided basically into these varieties. When we talk about the composition and nutritive value of the f fruits, fruits are basically poor sources of proteins unlike our pulses because pulses are very good sources of proteins. Whereas fruits are poor sources of protein and fat. That's why we say fruits can be consumed for a person who wants to reduce weight and
3:59 reduce fat in the body. exception is an avocado fruit which has about approximately 28%age of fat but that also comes under good fat only. So fruits contain high moisture that's why they are highly perishable. Fruits don't have long shelf life. They get damaged or spoiled very easily because of the high moisture content present in them. Fruits contain very good source of soluble and insoluble fiber because they are uh going to help you in reducing the weight or reducing the fat comp component from the body. They are basically being uh very rich sources of dietary fiber. Fruits are also low in calories especially uh fruits like apple
4:45 uh pomegranate, orange, citrus fruits and all that. In exception to these fruits, bananas, jackf fruits, mangoes provide high calories. So these are not coming into the low calorie category. Ripe fruits will have more sugar content in it. Especially sucrose, fructose, glucose are present in the fruits than unripe fruits. Fruits do have small amount of omega-3 fatty acids in them. Especially plums, papaya and goa will have these uh little amount of omega-3 fatty acids in them. Fruits are generally low in iron. Exceptional is sitha fal which is a custard apple which is a good source and uh these are some
5:32 of the nutritional importance of fruits that if you you know they are basically po poor sources of protein. They contain good moisture content. They are low in calories predominantly and they are generally low in iron. When we talk about the pigments, what how pigments are being linked to the colors and uh with regard to the fruits and vegetables, these pigments are only going to give the colors to the fruits and vegetables. So we are going to discuss about the pigments. B pigments are basically natural compounds which are responsible for the color of the fruits and vegetables. They play an important role in the appearance, nutritional value and antioxidant activity. The pigments which
6:17 give the color to the fruits and vegetables include chlorophyll, kerotenoids, anthocyanins and anthosanthins. So when we talk about the uh chlorophyll which is going to give the green color to the fruits and vegetables, they are basically found as chlorophyll a and chlorophyll b. The main function of the pigments chlorophyll is to help in the photosynthesis and uh they are found in all the green colored vegetables and fruits. When they are subjected to cooking they turn the olive green in acidic conditions and they retain the bright green in alkaline conditions and to some extent they may destroy the nutrients also. The main
7:03 nutritional role of these pigments especially chlorophyll is they contain magnesium and they have some detoxifying properties also. That's with the chlorophyll. You can see the picture over there. All the green colored vegetables and fruits are given. Next we move on to the yellow, orange and red pigment which is nothing but the carotenoids. So if we see all the yellow, orange and red uh colored vegetables and fruits are coming from because of the pigment keratinoid [snorts] and they are found in carrots, pumpkins, mangoes and tomatoes. Examples would be the beta carotin, lycopine and lutein which is present in them and they're basically having a good uh fat soluble pigment. That's the major property that I would say. And when we
7:51 talk about the effect of cooking here, uh these pigments are relatively stable to heat and the cooking may improve the availability of the particular uh pigment. Example is lycopine in tomato. When we talk about the nutritional role of these pigments, the these pigments are uh having good amount of vitamins especially beta carotin is a pro vitamin A and it acts as an antioxidant as well. So when you consume these colorful fruits and vegetables they are going to help your body and prevent you from diseases and it acts as an antioxidant also. So these fruits and vegetables are very much having a visual appeal to the eyes and
8:36 that in fact has a good amount of nutritional property in them. Next we move on to the pigment called anthocyanins where you can see the red purple and blue color is because of that. So you can find an example of a bringol or an eggplant which is getting the purplish color from the anthocyin present in them. Similarly, grapes, berries and red cabbages. Compared to the uh previous one which is the car keratenoid, the these are water soluble whereas keratenoids are fat soluble pigments. When we talk about the pH in acidic condition they have this red color in neutral conditions they have this purple color in alkaline they have this blue or green undesirable uh
9:22 color will be turned. [snorts] And they have strong antioxidants. They prevent the oxidation and they uh scavenge the free radicals which are released due to various reasons and they support your heart health. So anthocyanin remember they are very good for your heart. Next we move on to anthoanthins which is kind of a white or a cream color pigment which is found in potatoes, cauliflower and onion and they are also water soluble pigment just like antho sin. These have an good effect on cooking. It will turn the yellow color in alkaline medium whereas it stays as white or
10:10 cream color in acidic condition. Similarly, these anthosanthins also have good amount of antioxidant properties and they also help in reducing the disease risk like cancer prevention uh maintaining the cardiac health. So they have good amount of antioxidant properties in them. Next we move on to the water component where I said there will be a high moisture content in the fruits. Similarly, fruits have high mo water content. About 70 to 90 95%age of moisture is present in the fruits making them refreshing and hydrating food. That's why we say the juiciness, the
10:56 texture and the palatability is all contributed to the moisture content which is present in the fruit. Water contributes to all these components and that becomes a palatable one influencing the customer acceptance. High moisture content makes the fruit highly perishable also. One way it's good and the other way it can be easily perished because of the water content present in them because the more the moisture content the spoilage is more and they leads to faster spoilage if it's not stored properly. Water content varies among fruits. So high water content is present in watermelons which is a seasonal fruit and it's a very good fruit when it comes to the summer season. Oranges,
11:42 strawberries have about 85 to 95 percentage of water in them. Similarly, moderate water content is present in apple and mango. Mango is again a seasonal fruit which is seen in summer seasons as well which is available in summer seasons as well. 80 to 85 percentage of moisture content is present in apple and mangoes. And bananas have a very low moisture content not really low but uh lower than the higher and moderate uh category. 70 to 75%age of them is present in the bananas. Adequate water in fruits support the digestion, nutrient transport and body hydration. So if you see anybody during summer season if they
12:28 consume adequate amount of fruits their moisture level will be maintained and the hydration can be retained in their body. And coming to the structural component of the fruit we have cellulose and pectic substances which is forming the major cell wall of the fruit. Cellulose is an insoluble fiber which is present in the fruit cell wall that provides the firmness and the rigidity to the fruit. So that becomes the major uh fiber. So that's why we normally say fruits should be consumed with the skin or the peel of the skin. Certain fruits cannot be taken with the skin like bananas and all that.
13:13 But whichever fruit you could consume with the skin it would be even more uh good because you will get the insoluble component present in it. Pectin or the pectic substance act as a cementing material between the cells and contribute to the fruit texture and the softness. So which is this these things are present inside the fruit especially the pectin. They form a cementing material between the cells and they contribute to the fruit texture and the softness. During ripening process, the protoectectin converts to pectin that leads to the softening of the fruits. So ripened fruits or ripened fruits will be a good option to consume. Instead of
13:58 taking fruit juices, always prefer a fruit with the skin that will give you a lot of uh health benefits as well. Pectin has jelling properties making it important in the jam and jelly preparation. So when we talk about pectins they have in inner portion of the fruit. They are very good in making jams and jellies. So that's what is used normally for making the jams and jellies. Fruits do have good amount of flavor in them which is because of the sugar, organic acids and volatile compounds that is present and that determine the taste and aroma of the fruit. Sugars especially glucose, fructose and sucrose they provide the sweetness in the fruit
14:44 while organic acids like citric acid, malic acid and tartaric acid gives a kind of soreness to the fruits. Volatile compounds especially esters, aldihides, alcohols are responsible for the characteristic aroma of each fruit. So these volatile compounds will enhance the aroma of each fruit. So it differs from fruit to fruit. The balance between the sugars and acids during ripening process will influence the overall flavor and palatability of the fruit. So anything with good flavor during the ripening process because of the uh balance between the sugar and acid you could appreciate the flavor in them.
15:29 We do have polyphenol compounds which is the major bioactive compound present in the fruit that contributes to the color, flavor and antioxidant activity. As you can see the berries and different colors which is present in the slide. You can see they are very good sources of antioxidant. The more color the fruit is they are basically good in the anthosanthins anthocyanins and all that and they are going to naturally contribute to the antioxidant component of the fruit. These fruits like berries, grapes, apples and pomegranate if you see they are rich in these kind of polyphenols. They act as a natural antioxidant which helps in reducing the oxidative stress because of uh various
16:16 reasons that we get oxidative stress in our body and they can be literally reduced or lowered because of the consumption of these fruits. So always prefer to consume fruits which different colors that will enhance your uh palatability as well as reduce the antioxidant uh activity. uh because of this they will be having a good amount of uh reduction in the antioxidant reduce uh reduce the third point polyphenol antioxidant. Okay. uh polyphenols act as natural
17:03 antioxidants and they help in reduction of oxidative stress and they scavenge the free radicals which is released by the body and they lower the risk of chronic diseases and they are also involved in enzyatic browning reactions affecting the color and the quality of the cut fruits. So because of various reasons and having good amount of polyphenols, the fruits which are having good colors can be highly preferred and they reduce the oxidative stress and they scavenge the free radicals uh which is released in the body and they help in uh preventing from various disease conditions.
17:50 Fruits do have some bitterness in them. Bitterness in fruits is caused by the presence of certain compounds like alkaloids, flavonoids and uh lemonoids. Common examples include uh narrin in citrus fruits and tannins in unripe fruits. Bitterness is usually more pronounced in unripe fruits and they get decreased during the ripening process. So thereby uh this kind of bitterness will affect the taste acceptability. But some bitter compounds have health benefits such as antioxidant activity also. So if you see the example of a fig uh certain fruits will have that bitterness in them. So that may have some taste acceptability and uh taste
18:36 acceptability may be affected. So since they have some health benefits also that can be included as a major component in their day-to-day life. So what happens to the fruits uh posth harvest? So there may be some changes to the fruits once they are harvested and they are posth harvested respiration ethylene production there may be some kind of loss of moisture or loss in less in moisture texture can be changed color can be changed and there may be some kind of a microbial activity that you can observe in the posth harvest condition of the fruits and vegetables. And here we are talking more about the fruits here. So we'll be discussing about each and everything in detail. When it comes to respiration, fruits
19:23 continue to respire and this leads to ripening and eventual spoilage and ethyline production is also being there. So natural hormone accelerates the ripening process. So which comes under the clam climatic fruits. Moisture loss causes some kind of uh witting, shrinkage and weight loss in the fruits. You can easily absorb them. Texture changes included um softening due to the breakdown of pectic substances. Chlorophyll or any other pigment there will be a change in the color. Chlorophyll degrades and other pigments will be uh more visible and most of the microorganisms can invade and there will be a risk of spoilage and decay over there. So posth harvest changes we would
20:09 definitely have to have a proper storage in order to prevent these kind of a posth harvester changes in the fruits. Ripening which is an very important uh topic when we talk about fruits. Ripening should happen naturally. Uh ripening is a natural process in which the fruits develop flavor, color, aroma and sweetness making them edible. As you all know ripening is taking artificially also taking place artificially also but that is not going to help us in getting the nutrition and also leads to various health hazards especially chemical ripening and all that happens especially with mangoes carbides are used. So we should avoid all that and prefer natural ripened
20:55 fruit and that will be discussed also in the upcoming slides. Color changes will be there when we talk about ripening. Chlorophyll breakdowns, pigments like keratenoids and anthocyinins will develop. Texture and uh softening of the texture will be there because of the breakdown of pectin. The fruits become so juicy and soft. There will be increase in the sweetness of the fruits because of the conversion of the starch to simple sugars especially glucose, fructose and sucrose. Aroma will also develop because of the volatile compounds that will give a characteristic smell of the fruit. There will be a decrease in the acidity of the fruits
21:42 and the organic acids reduce and they improve the taste of the fruit. Classification of fruits. They are basically classified into climatic and nonclimatic fruits. As you can see the climatic fruits are nothing but they are available during the particular climatic conditions. Apple apricots bananas peach plums papaya, mango and tomato. They don't grow in all the climate. Whereas nonclimatic fruits include cherries, citrus fruits, figs, grapes, melons, pineapple, strawberry and watermelon comes under nonclimatic fruit category. This particular slides uh should gain attention because
22:27 we have non-enzyatic reaction and enzyatic reaction that takes place in the fruit. Major thing is browning. When you cut the fruit, you can see the color gets changed, right? So for example I would say is cutting an apple and you leave it and exposed to the air it turns brown and that's called the browning reaction. Enzyatic browning is nothing but because of polyphenol oxidase which is present in the fruits causes the browning when the fruit is cut and exposed to air. If you use any kind of technique like adding the sugar into the syrup of uh sugar or some kind of a lemon juice added to it and then exposed
23:13 to the air, it won't prevent it. It will actually prevent the browning reaction and you can reduce the kind of browning that's seen in the fruits. Starch hydrarolysis also takes place which converts the starch to sugar and increases the sweetness also. Pectin gets broken down because of the pectin the so it softens the fruit texture also and chlorophyll degradation takes place because there will be a loss of green color during ripening process. There will be a flavor uh which gets developed. Enzymes help from the aroma. [snorts] aroma uh gets developed here. Non-enzyatic reactions also takes place in certain extent. There's something
23:59 called myard reaction which takes place between the sugar and the amino acid and that's called the non-enzyatic browning. Oxidation takes place because oxygen reacts with the species or non-enzymes because it affects the color and the nutrients. There will be vitamin losses also especially vitamin C because of the exposure to air, light and heat because they are [snorts] heat uh liable. So they may have uh vitamin C losses. Moisture loss will be there because of the exposure and they lead to shrinkages and weight loss. Pigment degradation that means the color will be lost due to the environmental factors.
24:46 That's it with the fruits and we are moving to the vegetable category where you can see that uh we with fruits we discussed about the composition nutrative value and what are the different reactions that happens with regard to enzyatic and non-enzyatic browning and how the flavor aroma and everything is changed. Similarly even vegetables have these kind of reactions. Vegetables are edible parts of plants such as roots, stem, leaves, flowers or fruits that are consumed as a part of the meal for the nutritional value and health benefits. We have different classification that comes under vegetable category. We have three categories basically one is green leafy vegetables, one is roots and tubers and
25:32 other one is coming under other vegetable category. The botanical classification of vegetables include roots which is nothing but carrots, beetroots and radish. Whereas tubers we include potatoes, sweet potatoes, tapioako and bulb category is nothing but your onion, garlic, leaks all come under that. When we talk about leafy vegetables, cabbages, spinach, mint leaves are all coming under that. Flower category is nothing but cauliflower, broccoli, plantin flour will come under that. Fruit category as we discussed before tomato, bringal, cucumber all come under fruit category also. Legumes include peas, beans, French beans. Whereas stem category includes the ginger, celery
26:19 stem and lotus stem. We do have some seed sprouts like green gram, Bengal gram, soya bean sprouts. Fungi uh under fungi we have mushrooms, yeast, truffles and under algae we have spiralina, chlorella and seaweeds. These are nothing but the botanical classification of vegetables. The broader classification include the green leafy vegetables, roots and tubers and other vegetables. Coming to the composition and nutritive value of green leafy vegetables. We all know green color is obtained from the chlorophyll and they are the richest source of betaarotin which converts into vitamin A and helps to maintain good vision and healthy skin. These green
27:05 leafy vegetables are good sources of vitamin C and folic acid. Hence they improve the immunity and growth of the individual. They are very good sources of iron, calcium which help in preventing anemia and strengthening the bones. They also have good amount of dietary fiber which helps the digestion and prevents constipation. This is a very major uh health benefit of green leafy vegetables. They form the bulk and they help in releasing the constipation. Regular intake of these green leafy vegetables will improve your health and helps prevent vitamin deficiencies. Next we move on to roots and tubers. As I told you before under root category
27:51 you have carrots, beetroots and all that. Under tuber category you have potato, sweet potato, tapiocs and tubers give more calories. They are basically grown below the ground. So they provide more calories compared to the green leafy vegetables because they contain more starch in them. Carrots contain high amount of keratin. Though this amount is lower when compared to the content present in the green leafy vegetables, carrots are really good in kerotin and that gives the color to the carrot. Also roots and tubers are fairly good source of vitamin C. They don't uh provide much of vitamin C in them. They are poor sources of calcium, iron and B vitamin and they are poor in protein
28:37 also. Next we move on to the other vegetable category. They contain high amount of moisture and hence they are highly perishable. I would give example as uh capsicum and other vegetables also which has good amount of moisture in them. Snake god u ridge god and all that they are generally poor in all the nutrients. Plantain green contains high amount of iron whereas capsicum contains good amount of vitamin C in them. small bitter god is more nutritious than the ordinary one and these vegetables especially the other vegetables are fairly good source of vitamin C [snorts] they contribute to the fiber content of the diet in a very good quantity
29:25 when I talk about the pigments present in uh vegetables similar to fruits chlorophyll carotenoids are all present in the vegetables also chlorophyll a and B is uh especially found in leafy vegetables like spinach, coriander and they are sensitive to heat and when we add acid to it they turns to olive brown that is to the chlorophyll pigment. Similarly when we talk about keratenoids yellow orange and red pigments are coming from keratenoids they are found in pumpkins, carrots and mangoes. They are also stable to heat but sensitive to oxidation and light.
30:10 They act as antioxidants and they are very good uh precursor for vitamin A. Basically they are water insoluble pigments. When I talk about water-soluble pigments, we have anthocyanins, betalins anthosanthins and also these three pigments are very good pigments and they are classified into different categories. When I talk about anthosyanins, they give the red, purple or blue color to the vegetables and the pH effect when added acid they turn to red and they are neutral and they give the purple color. Uh on adding
30:56 and they become alkaline they color is blue or green. Similarly betalins are the ones which give the red color to the beetroot. Beta cyanins gives uh red color. Beta zanthin is responsible for the yellow color. They are sensitive to heat and light as well. Anthosanthins include uh white and pale yellow color. Especially cauliflower, potato and onions would be a good example for that. They turn alkaline to yellow and they react with metals like iron and all that which leads to the discoloration. And there are organic acids present in the vegetables just like the fruits. So
31:43 you can see uh organic acids including citrus fruits, malic acid which is in the apple, tartaric acid for grapes, lactic acid for fermented foods, acetic acid for vinegar. All these provide the a sore taste and they maintain the flavor balance. The main function of these organic acids are they enhance the taste and palatability. They act as natural preservatives. When we talk about uh the other uh artificial preservative, they form a natural preservative and they help in lowering the pH. These organic acids help in maintaining the color stability in the foods. So when we process these kind of
32:28 organic acids, fermentation increases. acids also gets increased. Heat may slightly reduce the acidity. So these are the processing effects when we talk about the organic acids and similarly enzymes. Enzymes are basically biological catalyst that accelerates the food reaction. When we talk about enzymes like amas, they convert the starch to sugar. Similarly, protease converts protein to peptides. Lipase is an enzyme which converts fat to fatty acids. Polyphenol oxidize helps in the browning reaction which we discussed in the fruits also browning reaction non-enzyatic uh browning also. These
33:14 things help in the ripening of the fruit of vegetable or fruit. They enhance the texture, flavor and all that. That's the major component of the enzyme present in the fruits and vegetables. they can get inactivated with heat especially blanching. So cold will uh cold storage or cold water will slow the activity of this. And coming to the flavor compounds they are the combination of the taste and aroma. The types of flavor compounds include the volatile acids. Example is esters volatile esters alihides ketones. They help in enhancing the aroma. Nonvolatile includes the sugars, acids and salts. They enhance the taste of the vegetable and the fruit. These kind of
34:01 flavored uh things will develop naturally or during process especially the caramelization and the myad reaction. The heat storage and processing will affect these flavor compounds. Similar to the uh fruits even vegetables have some bitter compounds. Example is your bitter cord. So [snorts] this are all because of the alkaloids, flavonoids, glucosinoloids present in cruciferous vegetables, tannins present in the tea and some fruits will give that kind of bitter taste. Major functions of these bitter compounds present in the fruits are fruits and vegetables are they may have antioxidant properties and they have good amount of health benefits. Excess bitterness is
34:46 not really good and they reduce the acceptability or the palatability of the fruit food and vegetables. When we process these kind of uh bitter compounds like soaking and all that can reduce the bitterness to a little bit. Fermentation also can reduce the bitterness to some extent. Coming to the vegetable cookery. So we all know uh pre preliminary preparation has to be done and uh when we talk about the pigments like chlorophyll caratenoids anthosanthins anthocyinus they may have an impact on the cooking. Once the cooking is done the color may be little lesser. Loss of nutrients will also be seen during cooking. There may be a lot of changes that we
35:33 observe during the cooking. Also when we talk about posth harvest losses there may be a lot of uh posth harvest losses that we would observe here especially with vegetables tomatoes which have high moisture content will have the maximum losses when the environmental factors are also combining like ambient temperature relative humidity these will influence the rate of deterioration in the food. the length of the time that we take between the harvesting and the final consumption. The more the time, the more the loss will be there. So, it should be lessened as soon as as much as possible and posth harvest handling especially with regard to storage and processing
36:18 has to be really careful in order to prevent the losses. In India, posth harvest losses of vegetables are around 10 to 13%age. So that means if you reduce these posth harvest losses the perishability of the vegetable will be preserved and similarly the nutrient will also be preserved. Next next we move on to the edible uh component of the food which is nothing but the fungi. Common example would be the mushrooms. The nutritional value of mushrooms include uh they are rich in protein and dietary fiber. They have good source of uh B vitamins especially rioflavin and nasin. They are also having good amount of mineral content in
37:04 them especially potassium, phosphorus and selenium. Basically mushrooms are low in calories and fats. So most people who want to reduce weight would prefer mushrooms and the health benefits include uh boosting the immunity. They provide good amount of antioxidant. They may help in reducing the cholesterol also. Next I'm going to talk about spiralina which is a blue green algae which is also called as the single cell protein SCP. They are very high in protein. They're rich in B vitamins. Also they contain good amount of iron, calcium and essential fatty acids. This again will help in improving your immunity and helps in combating malnutrition. If somebody is malnourished, want to put on weight and it has high protein
37:49 preferably 60 to 70%age of protein comes from spiralina. Spiralina has good amount of antioxidant and anti-inflammatory property also. So coming to the conclusion of fruits and vegetables. So far we have discussed about the classification, coloring, pigment, nutrative value, how to prevent post-h harvest changes. Fruits and vegetables are essential protective foods. They are rich in vitamins, minerals, fiber and antioxidants. They contribute to growth, immunity and prevention of deficiency diseases. Especially uh these kind of uh consumption of fruits and vegetables should be higher. That's that's when we can reduce or prevent the deficiency
38:35 diseases. There are a lot of phyitochemicals that are present in the fruits and vegetables because of the pigments and the flavonoids present in them. They provide health benefits like antioxidant activity. They enhance the color, flavor and texture of the diet improving the acceptability of the food. There should be proper handling, storage and processing of these fruits and vegetable in order to retain the nutritional quality of them. Regular consumption of fruits and vegetables must be prescribed in your diet and your diet should have a balance of these fruits and vegetables or higher composition of this that helps in reducing the risk of chronic diseases such as diseases like cancer, heart
39:20 diseases and other diseases which will be of uh posing some health uh risk to your body. So always prefer to eat that u any saying which says uh an apple a day keeps a doctor away which is nothing wrong in telling that because fruits have good amount of nutrients in them especially uh all kind of fruits seasonal fruits please consume them and adequate uh usage of all the fruits and vegetables will help you to prevent the disease conditions nutrient deficiencies especially vitamin A deficiency Vitamin C deficiency, B complex deficiency are all prevented when we consume adequate amount of fruits and vegetables. Thank you. Happy learning.
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