Introduction to Plant-Based Foods

Plant-based foods refer to food items that are derived primarily from plants such as fruits, vegetables, nuts, seeds, and whole grains. These types of foods are packed with essential nutrients such as vitamins, minerals, fiber, and phytochemicals that provide numerous health benefits to the human body. Consuming plant-based foods regularly may decrease the risk of chronic diseases such as cancer, cardiovascular disease, and diabetes.

Health Benefits of Monkey Fruit

Monkey fruit, also known as Artocarpus lacucha, is a tropical fruit that is widely consumed in Southeast Asia. This fruit is low in calories and rich in essential nutrients that offer several health benefits. Some of the health benefits of Monkey fruit include:

• Rich in antioxidants: Monkey fruit contains antioxidants like beta-carotene, vitamin C, and flavonoids that protect the body against oxidative stress and fight against free radicals that damage cells and DNA.
• Good for digestion: Monkey fruit contains dietary fiber that promotes healthy digestion and prevents constipation. The high fiber content may also help lower bad cholesterol levels and prevent heart diseases.
• Boosts immunity: The fruit is loaded with vitamin C, which helps boost the body’s immunity by fighting against infections and diseases.
• Anti-inflammatory properties: Monkey fruit contains compounds that have anti-inflammatory properties and may help reduce inflammation in the body, which is associated with various diseases.

Nutritional Information and Value of Monkey Fruit

A 3.5-ounce serving of Monkey fruit contains the following nutrients:

• Calories: 65
• Carbohydrates: 16 g
• Fiber: 1.5 g
• Protein: 1.0 g
• Fat: 0.1 g
• Vitamin C: 26% of the daily value
• Potassium: 7% of the daily value

Ways to Incorporate Monkey Fruit into Your Diet

Monkey fruit has a slightly sweet and tangy taste and can be eaten alone or added to various dishes. Some ways to incorporate Monkey fruit into your diet include:

• Adding it to smoothies or fruit salads.
• Using it as a topping for oatmeal or yogurt.
• Baking it in desserts such as pies or tarts.
• Using it as a meat substitute in curries or stews.

Potential Risks or Allergies associated with Monkey Fruit

Individuals with latex allergies may also have an allergic reaction to Monkey fruit. Consuming large amounts of Monkey fruit may cause stomach discomfort or digestive issues.

Conclusion on the Importance of a Balanced Plant-Based Diet

Incorporating plant-based foods like Monkey fruit into one’s daily diet can provide several health benefits such as boosting immunity, reducing inflammation, and promoting digestion. Consuming a variety of plant-based foods and reducing the intake of animal-based products may lower the risk of chronic diseases. Therefore, it is essential to include plant-based foods in a balanced and healthy diet.

Reference

• Jayawardena, R., Ranasinghe, P., & Hills, A. P. (2019). Plant-based diet: Gleaning insights from the internet and research journals. Current Nutrition Reports, 8(3), 240-247. https://link.springer.com/article/10.1007s13668-019-0279-2
• Nutrition Value. (n.d.). Monkey Fruit (Artocarpus lacucha). Retrieved June 30, 2021, from https://www.nutritionvalue.org/Monkey_fruit_raw_nutritional_value.html