By Joke Kujenya
FATIGUE, POOR digestion and frequent illness remain common concerns, prompting nutrition experts to highlight the role of fruits in supporting everyday health alongside proper medical care.
Clinical nutritionist and digital health creator Odukoya Fiyinfoluwa and nutrition and dietetics specialist Etim Anthony Goodness said in interviews with Guardian Life that simple fruit choices may help address common health concerns when consumed regularly but stressed that fruits should not replace professional medical treatment.
Odukoya said guava can support the immune system, particularly for people who fall sick often.
He explained that guava contains high levels of vitamin C, even more than oranges, and noted that the nutrient helps the body fight infections.
He added that the fruit also provides antioxidants that protect cells from damage.
Addressing low energy, Odukoya said bananas are a suitable option for those who often feel tired. He stated that bananas supply natural sugars for quick energy and contain potassium, which supports muscle function and reduces fatigue. He added that they are easy to digest and suitable for children, busy adults and people recovering from illness.
On digestion, he said pawpaw is effective due to its papain content, an enzyme that helps break down food. He added that its fibre content may assist people dealing with constipation.
Odukoya also highlighted oranges for hydration and immune support, noting their high water content and role in supporting skin health and wound healing. He said they are particularly useful in hot climates where dehydration can occur easily.
He said apples contain fibre, especially pectin, which supports gut health. According to him, apples may help regulate digestion and improve satiety, helping people feel full for longer.
On pineapple, he said the fruit contains bromelain, an enzyme that supports digestion and may reduce inflammation, but advised moderation for people with sensitive stomachs.
Watermelon, he said, is effective for hydration due to its high water content and contains antioxidants such as lycopene, which support heart health. He added that avocado is a nutrient dense fruit containing healthy fats that support heart health and aid absorption of fat soluble vitamins.
Etim said fruits should be seen as supportive tools rather than cures. She stated that while fruits can help with common ailments, they should not replace proper medical care when needed.
She noted that fruits rich in vitamin C, such as orange and strawberry, support the immune system and may slightly shorten the duration of cold symptoms. On digestive issues, she said fibre remains important and added that ripe bananas and apples with skin may support bowel movement.
Etim also identified watermelon and coconut water as helpful for mild dehydration, but warned they are not substitutes for oral rehydration solutions in serious cases. She added that apples and avocados contain fibre and healthy fats that may help manage cholesterol levels over time.
She emphasised that persistent or serious conditions such as infections or chronic pain require medical treatment.
Foods As Medicine
Similarly, nutritionists note that food as medicine highlights how everyday meals can contribute to maintaining the body’s systems.
Rather than focusing only on calorie intake, they noted that certain foods contain nutrients that help support, protect and regulate vital functions.
The combinations outlined show how these foods work together.
First, they noted that pumpkin seeds contain magnesium, zinc and phosphorus, nutrients linked to bone strength and structural support over time.
Chia seeds provide omega 3 fatty acids and antioxidants, which are associated with reducing inflammation and supporting brain function.
They said black sesame contains sesamin compounds and healthy fats that are linked to improved circulation and reduced inflammation, supporting cardiovascular health.
Melon seeds contain vitamin E, zinc and antioxidants that are associated with maintaining eye health and protecting tissues from oxidative stress.
These foods may contribute to long term health when included as part of a varied and balanced diet.
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