morning before breakfast had significant relief in arthritis pain after 3 Spices with Serious one week and could walk without pain within one month. Anti-Bacterial Health Benefits When added to food, it inhibits bacterial growth and food spoilage, Cinnamon: Enhancing your health and warding off making it a natural food preservative. colds this season may be as simple as adding a dash of Brain Health sweet and spicy cinnamon to your oatmeal, let's say. It One study found that smelling cinnamon boosts cognitive function turns out cinnamon actually lowers you "bad" and memory. cholesterol and keeps blood sugar in check, which E. Coli Fighter possibly aids in weight loss, too. The spice also has Researchers at Kansas State University found that cinnamon fights anti-inflammatory properties: You can lower your risk the E. coli bacteria in unpasteurized juices. of heart disease with a mere half teaspoon a day. And High in Nutrients as if you needed one, cinnamon is also an anti-fungal It is a great source of manganese, fiber, iron, and calcium. and anti-bacterial agent. Side effects of cinnamon Note on Identification Peppermint: Who doesn't love a minty mocha this "Cassia" is an herb which looks and tastes like cinnamon and can be time of year? This classic holiday spice is famous for found on some store shelves labeled as cinnamon when actually it relieving stomach problems, so sip on a festive cup of does not carry the health benefits of true "Ceylon cinnamon". The first step in using cinnamon safely is knowing what you are getting. peppermint tea to ease bloating, nausea and cramps. Cassia contains higher amounts of coumarin than true cinnamon and It doesn't end there--you can also rub peppermint oil coumarin is responsible for some of the side effects listed below. on your temples to alleviate headaches and reduce Skin Irritation stress naturally. Because it's also antimicrobial, chewing on peppermint leaves is sure to keep your The essential oil of cinnamon must never be applied directly to the bad breath at bay, too. skin. Small amounts of the diluted oil can be used for refreshment and to fight infection but the oil alone can quickly cause severe Nutmeg: This holiday spice has been used for its burning and irritation to exposed skin. Allergies are rare but healing powers since ancient times. Famed for sometimes manifest as sores. inducing drowsiness, nutmeg is great to sprinkle into Stomach Irritation herbal tea before bed if you battle insomnia. Indulging Those with any prior condition of the digestive system such as an in some eggnog? Add a dash to regulate your digestive ulcer or irritable bowel syndrome should be careful when eating system. The spice also has antimicrobial properties cinnamon. Large amounts (more than 1/2 a teaspoon) may cause the which kill bad bacteria that cause cavities. What more lining of the stomach to become irritated. could you need from your spice rack? Increased Heart Rate Large amounts of cinnamon have been reported to increase heart rate which could be dangerous for those with a heart condition. 10 Health Benefits of Cinnamon Increased heart rate is also linked to cinnamon oil poisoning in Cinnamon has long been a popular spice in baking and cooking. children. Research has found that it is not only delicious but it's healthy, too. Uterine Contractions Just make sure that you're buying true cinnamon and not cassia, Some traditional medicine practitioners will give a mother cinnamon which is often sold as cinnamon in stores. in order to induce or normalize contractions. Therefore, pregnant Here are 10 Health Benefits of Cinnamon that may make you want to women may want to avoid cinnamon. include it in your diet every day. Blood Thinning Cinnamon may have anti-clotting properties and Lower Cholesterol may cause over thinning of the blood if you are taking blood thinners. Studies have shown that just 1/2 teaspoon of cinnamon per day can Large doses of cinnamon should also not be used before surgery, lower LDL cholesterol. during heavy menstruation, or in any situation where a lot of bleeding Blood Sugar Regulation may occur. Several studies suggest that cinnamon may have a regulatory effect Kidney and Liver Problems on blood sugar, making it especially beneficial for people with Type 2 There is anecdotal evidence suggesting that people with kidney or diabetes. liver problems or people who are taking drugs that are processed in Yeast Infection Help the liver may want to avoid taking high doses of cinnamon due to its In some studies, cinnamon has shown an amazing ability to stop coumarin content. Coumarin levels are higher in cassia than in true medication-resistant yeast infections. cinnamon, but cinnamon does contain compounds that are known to Cancer Prevention be toxic to the kidneys at high doses. In a study published by researchers at the U.S. Department of Blood Sugar Agriculture in Maryland, cinnamon reduced the proliferation of People taking medication to regulate blood sugar should be careful leukemia and lymphoma cancer cells. when taking cinnamon, as it also has a powerful effect on blood Anti-Clotting sugar and the two in combination may lower blood sugar too much. It has an anti-clotting effect on the blood. Antibiotics Arthritis Relief Cinnamon is a powerful antibiotic, but check with your doctor before In a study at Copenhagen University, patients given half a teaspoon taking cinnamon if you are taking prescription antibiotics, because it of cinnamon powder combined with one tablespoon of honey every may change the way prescription antibiotics act on the body. Nutmeg nutrition facts Fragrant rich nutmeg is one of the highly prized spices known since antiquity for its aromatic, aphrodisiac, and curative properties. Medicinal uses Nutmegs are evergreen trees, native to the rain forest Indonesian . Since ancient times, nutmeg and its oil were being used in Moluccas Island, also known as the Spice Islands. Chinese and Indian traditional medicines for illnesses Botanically, the plant belongs to Myristicaceae family and known related to the nervous and digestive systems. The as Myristica fragrans. Several species grown all over the world other compounds in this spice such than Myristica species, such as M. argentea, M. malabarica (Indian), as myristicinand elemicin have been soothing as well as and M. fatua, are rather similar to M. fragrans in appearance; stimulant properties on brain. however, they have less intense flavor and aroma. . Nutmeg oil contains eugenol, which has been used in The spice tree is a large evergreen plant that thrives well under dentistry for toothache relief. tropical climates. A fully-grown tree reaches about 50-60 feet in . The oil is also used as a local massage to reduce muscular height and is the source of nutmeg and mace, two valuable spices. pain and rheumatic pain of joints. The nutmeg fruit, in fact, is a drupe, about the size of an apricot, . Freshly prepared decoction with honey has been used to which when ripen splits up to reveal single centrally situated oval relief of nausea, gastritis, and indigestion ailments. shaped hard kernel known as "nutmeg spice." The seed is closely Cabbage nutrition facts enveloped by crimson-red colored lacy or thread like arils known as Have you wondered what would be the secret of Chinese people "mace." Both spices have a similar warm, sweet aromatic flavor. everlasting youthfulness? It is cabbage! Rich in phyto-nutrients, this cool season leafy vegetable belongs to the "Brassica" family of vegetables, which also include brussels Processing sprouts, cauliflower, bok choy, kale, and broccoli. It is one of the Nutmeg tree yields up to three times in a season. Once harvested widely cultivated crops around the world. from the tree, the outer coat or husk is removed and discarded. Just Cabbage structurally consists of clusters of stiff leaves superimposed underneath the tough husk is the golden-brown color aril, known as one over the other in compact layers, giving it a round or globular "mace," enveloping nutmeg kernel. Mace is gently peeled off from shape. Several varieties are cultivated worldwide including green, the kernel surface, flattened into strips, dried, and sold either as purple, red, and savoy (loose-wrinkled leaves). whole or finely ground. The nutmeg kernels are then dried under sun Bok-choy or "Chinese-cabbage" features similar appearance, but is for several days to weeks. At larger commercial set-ups, this process derived from different species of the same Brassica genus is done rather more rapidly over a hot drier machine until the whole vegetables. Bok-choy characteristically has a vigorous growth nutmeg rattles inside the shell. pattern. The whole plant has a long cylindrical shape, comprising of The shell is then broken and shriveled nutmeg kernel is taken out. short, compact leaves. Finally, nuts are dipped in limewater in order to prevent insect Napa cabbage is another Chinese vegetable variety in the Brassica infestation and seed germination. family. The plant grows to oblong shaped head consisting of tightly arranged crinkly, thick, light-green color leaves with prominent white veins. Health benefits of nutmeg . Nutmeg and mace spice contains many plant-derived chemical compounds that are known to have been anti- Health benefits of cabbage oxidant, disease preventing, and health promoting . Fresh, dark green-leafy cabbage is incredibly nutritious; properties. however, very low in fat and calories. 100 g of leaves . The spicy nut contains fixed oil trimyristin and many provide just 25 calories. essential volatile oils such as which gives a sweet aromatic . The vegetable is the storehouse of phyto-chemicals flavor to nutmeg like myristicin, elemicin, like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, eugenol and safrole. The other volatile-oils arepinene, sulforaphane, and isothiocyanates. These compounds are camphene, dipentene, cineole, linalool, sabinene, safrole, powerful antioxidants and known to help protect against terpeniol. breast, colon, and prostate cancers and help . The active principles in nutmeg have many therapeutic reduce LDL or "bad cholesterol" levels in the blood. applications in many traditional medicines as anti-fungal, . Fresh cabbage is an excellent source of natural anti-depressant, aphrodisiac, digestive, and carminative antioxidant, vitamin C. Provides 36.6 mg or about 61% of functions. RDA per 100 g. Regular consumption of foods rich in . This prized spice is a good source of minerals like copper, vitamin C helps the body develop resistance against potassium, calcium, manganese, iron, zinc and infectious agents and scavenge harmful, pro-inflammatory magnesium. Potassium is an important component of cell free radicals. and body fluids that helps control heart rate and blood . Total antioxidant strength measured in terms of oxygen pressure. Manganese and copper are used by the body as radical absorbance capacity (ORAC value) is 508 µmol co-factors for the antioxidant enzyme, superoxide TE/100 g. Red cabbages contain more antioxidant value, dismutase. Iron is essential for red blood cell production 2252 µmol TE/100 g. and as a co-factor for cytochrome oxidases enzymes. . It is also rich in essential vitamins such as pantothenic acid . It is also rich in many vital B-complex vitamins, including (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin vitamin C, folic acid, riboflavin, niacin, vitamin A and many B-1). These vitamins are essential in the sense that our flavonoid anti-oxidants like beta-carotene and body requires them from external sources to replenish. cryptoxanthin that are essential for optimum health. . It also contains a adequate amount of minerals like Manganese is used in the body as a co-factor for the potassium, manganese, iron, and magnesium. Potassium antioxidant enzyme, superoxide dismutase.Potassium is an is an important component of cell and body fluids that helps important intracellular electrolyte helps counter the controlling heart rate and blood pressure. Manganese is hypertension effects of sodium. used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation. See the table below for in depth analysis of nutrients: . Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role Cauliflower (Brassica oleracea (Botrytis Group)), raw, in bone metabolism by promoting osteotrophic activity in Nutritive value per 100 g. them. So enough vitamin K in the diet gives you healthy (Source: USDA National Nutrient data base) bones. In addition, vitamin-K also has established role in Nutrient Percentage of curing Alzheimer's disease patients by limiting neuronal Principle damage in their brain. Value RDA Cauliflower nutrition facts Energy 25 Kcal 1% Packed with rich nutrients, cauliflower or cabbage flower is one of the Carbohydrates 4.97 g 4% commonly used flower-vegetable. The flower heads contain numerous health benefiting phtyo-nutrients such as indole-3-carbinol, Protein 1.92 g 4% sulforaphane etc., that help prevent prostate, ovarian and cervical Total Fat 0.28 g 1% cancers. Cholesterol 0 mg 0% Botanically, it is a member of the cruciferous or brassicaceae family. It has got a similar nutritional and phyto-chemistry profile Dietary Fiber 2.0 g 5% with broccoli and cabbage. Several cultivars exist other than common Vitamins snow-white variety, including green, orange, purple, and romanesco heads. Folates 57 µg 14% Health benefits of Cauliflower Niacin 0.507 mg 3% . It is very low in calories. 100 g of the fresh cauliflower head Pantothenic acid 0.667 mg 13% provides only 26 calories. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins in Pyridoxine 0.184 mg 14% addition to be very low in fat and contains no cholesterol. Riboflavin 0.060 mg 4.5% . Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value. Thiamin 0.050 mg 4% . Cauliflower contains several anti-cancer phyto-chemicals Vitamin A 0 IU 0% like sulforaphane and plant sterols such asindole-3- Vitamin C 48.2 mg 80% carbinol, which appears to function as an anti-estrogen agent. Together these compounds have proven benefits Vitamin E 0.08 mg 0.5% against prostate, breast, cervical, colon, ovarian cancers by Vitamin K 15.5 µg 13% virtue of their cancer-cell growth inhibition, cytotoxic effects Electrolytes on cancer cells. . Furthermore, Di-indolyl-methane (DIM), a lipid soluble Sodium 30 mg 2% compound present abundantly in Brassica group of Potassium 299 mg 6% vegetables has found effective as immune modulator, anti- Minerals bacterial and anti-viral compound by synthesis and potentiating Interferon-Gamma receptors. DIM has Calcium 22 mg 2% currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Copper 0.039 mg 4.5% Papilloma Virus (HPV) and is in Phase III clinical trials for Iron 0.42 mg 5% cervical dysplasia. Magnesium 15 mg 3.5% . Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended Manganese 0.155 mg 7% value. Vitamin-C is a proven antioxidant helps fight against Zinc 0.27 mg 2.5% harmful free radicals, boosts immunity and prevents from Phyto-nutrients infections and cancers. . It contains good amounts of many vital B-complex groups Carotene-ß 0 µg -- of vitamins such as folates, pantothenic acid (vitamin B5), Lutein-zeaxanthin 1 µg -- pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin Selection and storage (B3) as well as vitamin K. These vitamins is essential in the Cauliflowers are available all around the year in the markets; sense that body requires them from external sources to however, they are at their best during winter months. In general, replenish and required for fat, protein and carbohydrate harvesting done when the head reaches the desired size but before metabolism. the buds begin to separate. . Further, It is an also good source of minerals such as In the stores, choose fresh heads featuring snow/creamy white, manganese, copper, iron, calcium and potassium. compact, even heads that feel heavy in hand. Grainy surface and separate heads indicate over maturity while green coloration may be . Research studies conducted at the Institute of Biology due to over exposure to sunlight. Avoid heads with bruised surface of São Paulo State University; Brazil suggested that as they indicate poor handling of the flower and those with dark color eggplant is effective to control high blood cholesterol. patches as they indicate mold disease known as downy mildew. . The peel or skin (deep blue/purple varieties) of aubergine Once at home, store in the refrigerator set with higher relative has significant amounts of phenolic flavonoid phyto- humidity. They stay fresh for about a week if stored properly. chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological Preparation and serving methods diseases. Its creamy-white flower heads are favored in variety of delicacies . Total antioxidant strength measured in terms of oxygen world-wide. To wash, place head upside down rinsed in a large bowl radical absorbance capacity (ORAC) of aubergines is 993 of cold water or salt water brine for about 15-20 minutes to ensure µmol TE/100 g. At value 15; they are one of the low removal of any insects, soil or fungicide/insecticide sprays. Gently glycemic index (GI) vegetables. pat dry using soft cloth. Remove tough stem and leaves. . It contains good amounts of many essential B-complex Usually florets cut into equal sections to help cook evenly. Cook groups of vitamins such as pantothenic acid (vitamin B5), covered in a little boiled salted water until tender for few minutes. pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin Overcooking may result in loss of nutrients, especially vitamin-C. (B3). These vitamins are essential in the sense that body Here are some serving tips: requires them from external sources to replenish and  Cauliflower mixes well with vegetables, lentils and meat. required for fat, protein and carbohydrate metabolism.  Aloo-gobi (potato-cauliflower) is a very popular dish in . Further, this vegetable is an also good source of minerals south Asian countries, especially in India, Pakistan and like manganese, copper, iron and potassium. Manganese Nepal. Gobi-manchurian is another Indian-chinese snack is used as a co-factor for the antioxidant in which fried florets mixed with Chinese's style sauces in a enzyme, superoxide dismutase. Potassium is an important mouthwatering recipe. intracellular electrolyte helps counter the hypertension  Its florets are added in pasta bake, casseroles and to make effects of sodium. curry/soup. Green beans nutrition facts  It is also widely used in pickling. Tender, flexible green beans are a delight of vegetarian lovers for their wholesome nutritional qualities. They are unripe or immature pods obtained from the bean plant belonging to Safety profile common Fabaceae family, and known scientifically as Phaseolus Like other members of the brassica/cruciferous family, vulgaris. prolong/excessive use of cauliflower may cause swelling of thyroid Broadly, tender beans are classified depending on their growth habits gland and thyroid hormone deficiency. This is due to the presence of as "bush beans" which stand erect without support and "Pole Beans" certain plant compounds known as goitrogens in these groups of that need climb supports. The other varieties of unripe fruits of bean vegetables. It is therefore advised to avoid, especially in individuals family include shell beans, Pinto or mottled beans, White beans, Red with thyroid dysfunction. However, these vegetables may be used or kidney beans, Black beans, Pink beans and Yellow wax beans. All liberally in healthy person. most all the varieties are available year around across the world. Eggplant (Brinjal) nutrition facts Fava or broad beans (Vicia faba) are large, flattened light green pods Eggplant or Brinjal, is a very low calorie vegetable and has healthy usually eaten shelled for their delicious beans. Lima nutrition profile; good news for weight watchers! The veggie is beans (Phaseolus lunatus) are large, plump, pale-green pods with popularly known as aubergine in the western world. kidney-shaped seeds. Botanically, it belongs to Solanaceae family and named as Solanum melongena. This perennial plant is native to Indian subcontinent and now grown in many tropical and semitropical regions. Health benefits of Green beans Several varieties of aubergines are grown all around the world. . Fresh green beans are very low in calories (31 kcal per 100 Depending on the cultivar type, they vary greatly in size, shape, and g of raw beans) and contain no saturated fat. Nevertheless, color. Generally, these veggies fall into two broad categories, either the lean vegetables are a very good source of vitamins, oval shaped, or thin and elongated. minerals, and plant derived micronutrients. The plant reaches about 3-4 feet tall in quick time and bears many . They are very rich source of dietary fiber (9% per100g bright fruits. Each fruit has smooth, glossy skin. Internally, it features RDA) which acts as a bulk laxative that helps to protect the off-white color pulp with numerous centrally arranged small, soft mucous membrane of the colon by decreasing its exposure seeds. Fruits are generally harvested when they reach maturity but time to toxic substances as well as by binding to cancer- short of full stage ripeness. causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in Health benefits of Eggplant (aubergine) the colon. . Eggplant is very low in calories and fats but rich in soluble . Green beans contain excellent levels of vitamin A, and fiber content. 100 g provides just 24 calories but health promoting flavonoid poly phenolic antioxidants such contributes about 9% of RDA (recommended daily as lutein, zea-xanthin and ß-carotene in good amounts. allowance) of fiber. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease The fiber, together with slow digesting complex processes. carbohydrates in the root help reduce blood cholesterol, . Zea-xanthin, an important dietary carotenoid in the beans, sugar, body weight and constipation conditions. selectively absorbed into the retinal macula lutea in the . Lotus root is one of the excellent sources of vitamin C. 100 eyes where it thought to provide antioxidant and protective g root provides 44 mg or 73% of daily-recommended UV light filtering functions. It is, therefore, green beans values. Vitamin C is a powerful water soluble anti-oxidant. offer some protection in preventing age-related macular It is required for the collagen synthesis in the body. disease(ARMD) in the elderly. Collagen is the main structural protein in the body required . Snap beans are a good source of folates. 100 g fresh for maintaining the integrity of blood vessels, skin, organs, beans provide 37 µg or 9% of folates. Folate along with and bones. Regular consumption of foods rich in vitamin C vitamin B-12 is one of the essential components of DNA helps the body protect from scurvy, develop resistance synthesis and cell division. Good folate diet when given against viral infection, boosts immunity, hasten wound during preconception periods and during pregnancy helps healing and remove cancer causing harmful free radicals prevent neural-tube defects among the offspring. from the body. . They also contain good amounts of vitamin-B6 . In addition, it contains moderate levels of some of valuable (pyridoxine), thiamin (vitamin B-1), and vitamin-C. B-complex group of vitamins such aspyridoxine (vitamin Consumption of foods rich in vitamin C helps the body B-6), folates, niacin, riboflavin, pantothenic acid, and develop resistance against infectious agents and scavenge thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the harmful oxygen-free radicals. neuro-chemical synthesis in the brain which influences . In addition, beans contain healthy amounts of minerals mood. Adequate pyridoxine levels help control nervous like iron, calcium, magnesium, manganese, and irritability, headache, and tension. It also protects heart- potassium, which are very essential for body metabolism. attack risk by controlling harmful homocysteine levels in the Manganese is a co-factor for the antioxidant blood. enzyme, superoxide dismutase, which is a very powerful . Further, the root provides healthy amounts of some free radical scavenger. Potassium is an important important minerals like copper, iron, zinc, magnesium, component of cell and body fluids that helps controlling and manganese. Copper is a cofactor for many vital heart rate and blood pressure. enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this Lotus root nutrition facts enzyme are manganese and zinc). Along with iron, it is Crunchy, delicate flavored lotus root is an under-water edible also required in the production of red blood cells. rhizome of lotus plant. Since centuries, the lotus rhizome has held . The crunchy, sweet yet delicate flavor of root lotus is high esteem in oriental regions, especially in Chinese and Japanese because of its optimum electrolyte balance. It composes cultures. Almost all the parts of the plant: root, young flower stalks, agreeable ratio of sodium to potassium at the value 1:4. and seeds are being used in the cuisine. While sodium gives the sweet taste to the root, potassium Lotus plant is an herbaceous, perennial aquatic plant belonging acts to counter negative effects of sodium by regulating to Nelumbonaceae family. Scientific name:Nelumbo nucifera. heart rate and blood pressure. Lotus root is grown as annual root vegetable crop in customized ponds. Although lotus can be raised from the seeds, commercially, the rhizomes with meristems (growing points) are preferred for See the table below for in depth analysis of nutrients: cultivation since it takes less time for crop production. Rhizome activity in the plant usually coincides with the appearance of large Lotus root (Nelumbo nucifera ), raw, floating leaves about 5-6 months after implantation. Nutrition Value per 100 g, The rhizomes grow underwater in mud. They are actually modified (Source: USDA National Nutrient data base) tubers storing energy in the form of starch. The rhizome develops Nutrient Percentage of into sausage-like three to five jointed nodes of about 2-4 feet length. Principle Each rhizome segment features smooth, grey-white color and Value RDA measure about 10-20 cm in length, 6-10 cm in diameter. Internally, Energy 74 Kcal 3.7% the root has white, crunchy flesh with mild sweet, water chestnut like Carbohydrates 17.23 g 13% flavor. The cut sections reveal visually appealing display of symmetrically arranged air canals (holes) traversing along the length Protein 2.60 g 5% of the root. Total Fat 0.10 g 0.5% The lotus fruit is an enlarged receptacle akin to sunflower head Cholesterol 0 mg 0% where in numerous edible seeds embedded in its head. Dietary Fiber 4.9 g 13% Vitamins Health benefits of Lotus root . Lotus root is one of the moderate calorie root vegetables. Folates 13 µg 3% 100 g root-stem provides about 74 calories. Nevertheless, Niacin 0.400 mg 2.5% it composed of several health benefiting phyto-nutrients, Pantothenic acid 0.377 mg 7.5% minerals, and vitamins. . Lotus rhizome is very good source dietary fibers; 100 g Pyridoxine 0.258 mg 20% flesh provides 4.9 g or 13% of daily-requirement of fiber. Riboflavin 0.220 mg 17% Thiamin 0.160 mg 13%  In Japan, renkon is one of the root vegetables used in tempura and kinpira style cooking. Its slices are sautéed Vitamin A 0 IU 0% in soy sauce, mirin (rice wine) and chili peppers. Lotus root Vitamin C 44 mg 73% chips are popular snacks in Japan. Electrolytes  The root, popularly known as kamal kakari or bhe in India and Bangladesh, features in variety of curry, stews, and Sodium 40 mg 3% stir-fries. Potassium 556 mg 12%  Chinese uses the root in soups, stuffing, stir-fries, etc., especially in Cantonese style cooking. Minerals  In China, lotus seeds are eaten as snacks, in condiments Calcium 45 mg 4.5% and as candied. Copper 0.257 mg 29%

Iron 1.16 mg 14% Safety profile Magnesium 23 mg 6% Lotus root may harbor parasites like Fasciolopsis buski, which is a Manganese 0.261 mg 1% trematode that commonly infests in aquatic plants like lotus, water caltrop (Trapa natans), Chinese water-chestnut (Eleocharis dulcis) Selenium 0.7 µg 1% etc. The symptoms may include stomach pain, vomiting, diarrhea, Zinc 0.39 mg 3.5% fever, and intestinal obstruction. Thorough washing and cooking in the steam destroys the larvae. (Medical disclaimer). Phyto-nutrients Okra nutrition facts Carotene-ß 0 µg -- Okra, also known as "lady finger" or "gumbo," is a highly nutritious Carotene-α 0 µg -- green edible pod vegetable. Botanically, this perennial flowering plant belongs to the mallow family and named scientifically Cryptoxanthin-ß 0 µg -- as Abelmoschus esculentus. Lutein-zeaxanthin 0 µg -- The plant is cultivated throughout the tropical and warm temperate Selection and storage regions around the world for its fibrous fruits or "pods." It grows best Lotus root (renkon) harvest begins by August and last until fall. in well-drained and manure rich soil. The plant bears numerous dark Traditionally, farmers sink knee-deep ponds and feel for the rhizome green colored pods measuring about 5-15 cm in length. It takes using their toes, which are then dug out by hand. Southeastern about 45-60 days to get ready-to-harvest fruits. region of China and Lake Kasumigaura in Ibaraki prefecture in Japan Internally, the pods feature small, round, mucilaginous white colored is known for renkon production. seeds arranged in vertical rows. The pods are harvested while From the distance, lotus rhizomes appear as big size bananas immature and eaten as a vegetable. arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year- round in major cities in the US. One can also buy sliced, canned, and Health benefits of Okra freeze-dried roots in the supermarkets or Japanese or other Asian . The pods are among the very low calorie vegetables. They stores. provide just 30 calories per 100 g besides containing no Once at home, place the roots in cool, dark place away from humidity saturated fats or cholesterol. Nonetheless, they are rich for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks in the sources of dietary fiber, minerals, and vitamins; often refrigerator. recommended by nutritionists in cholesterol controlling and weight reduction programs. . The rich fiber and mucilaginous content in okra pods help Preparation and serving methods in smooth peristalsis of digested food particles and relieve Lotus root known as renkon in Japan and Lián ǒu in Chinese has constipation condition. occupied a special place since centuries in their culture. The roots as . The pods contain healthy amounts of vitamin A, and well as seeds, raw or cooked, have found application in variety of flavonoid anti-oxidants such as beta carotenes, xanthin and oriental recipes in East, Southeast Asian, and Pacific regions. lutein. It is one of the green vegetables with highest levels To prepare, break the root at nodal intersections into individual parts. of these anti-oxidants. These compounds are known to Wash the root thoroughly in cold running water before use. Trim the have antioxidant properties and are essential for vision. ends. Peel its inedible outer tough skin using paring knife to expose Vitamin A is also required for maintaining healthy mucus ice-white, daikon (radish) like flesh. It can be cut into cubes, or membranes and skin. Consumption of natural vegetables chopped to fine sticks in a ways desired like in other vegetables. and fruits rich in flavonoids helps to protect from lung and Rinse the slices immediately in the vinegar or acidulated (lemon) oral cavity cancers. water to prevent from discoloration. . Fresh pods are the good source of folates; provide about Here are some serving tips: 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the  Young, clean and tender rhizomes can be added raw in offspring. salads. However, mature rhizome taste bitter and can be . The gumbo pods are also an excellent source of anti- eaten after cooking. oxidant vitamin, vitamin-C, providing about 36% of daily- recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity . They are also good in antioxidant vitamin, vitamin-C and against infectious agents, reduce episodes of cold and mineral manganese. Manganese is required as a co-factor cough and protect the body from harmful free radicals. for anti-oxidant enzyme, superoxide dismutase. In . The veggies are rich in B-complex group of vitamins like addition, isothiocyanate anti-oxidants in them help provide niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic relief from cold and flu by exerting anti-inflammatory acid. The pods also contain good amounts of vitamin K. actions. Vitamin K is a co-factor for blood clotting enzymes and is . Onions are also good in B-complex group of vitamins like required for strengthening of bones. pantothenic acid, pyridoxine, folates and . The pods are an also good source of many important thiamin. Pyridoxine or vitamin B-6 helps keep up GABA minerals such as iron, calcium, manganese and levels in the brain, which works against neurotic conditions. magnesium. Onion nutrition facts Can you imagine a recipe without the Onions? This wonderful bulb vegetable, one of the oldest edible sources known to humankind, is See the table below for in depth analysis of nutrients: found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries. It has also been in Onoin (Allium cepa), raw, used in traditional medicines since ancient times for its health Nutrition value per 100 g. promoting and curative properties. (Source: USDA National Nutrient data base) Botanically, the vegetable belongs to the Alliaceae family of the Nutrient Percentage of genus, Allium and known scientifically as:Allium cepa. Principle The plant grows about 2 feet tall and bears an underground globular Value RDA stem, which consists of modified leaves arranged in whorls. There Energy 40 Kcal 2% are many cultivar onions grown around the world. The average crop Carbohydrates 9.34 g 7% takes about three to four months time. Top greens or scallions and flower heads are also eaten all around the world. Protein 1.10 g 2% The sharp, pungent smell of onions is due to its sulfur Total Fat 0.10 g 0.5% compound, allyl propyl disulphide. Spanish red onions are generally Cholesterol 0 mg 0% less strongly flavored than white or brown varieties, which makes them ideal for use in raw salads. Dietary Fiber 1.7 g 4.5% Shallot (Allium cepa L. var. aggregatum) is a variety of the onion that Vitamins produces a cluster of small-elongated bulbs from a single planted bulb. Shallots are relatively smaller and tastes sweeter than onions. Folates 19 µg 5% Niacin 0.116 mg 1%

Pantothenic acid 0.123 mg 2.5% Health benefits of Onions . Onions are very low in calories (just 40 calories per 100 g) Pyridoxine 0.120 mg 9% and fats; however, rich in soluble dietary fiber. Riboflavin 0.027 mg 2% . Phyto-chemical compounds allium and Allyl disulphide in the onion convert to allicin by enzymatic reaction when its Thiamin 0.046 mg 4% modified leaves are distorted (crushing, cutting, etc.). Vitamin A 2 IU 0% Studies have shown that these compounds have anti- Vitamin C 7.4 mg 12% mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics). Vitamin E 0.02 mg 0% . Laboratory studies show that allicin reduces cholesterol Electrolytes production by inhibiting the HMG-CoA reductaseenzyme in the liver cells. Further, it also found to have anti-bacterial, Sodium 4 mg 0% anti-viral, and anti-fungal activities. Potassium 146 mg 3% . In addition, Allicin also decreases blood vessel stiffness by Minerals releasing nitric oxide (NO) and thereby bring a reduction in the total blood pressure. Further, it blocks platelet-clot Calcium 23 mg 2% formation and has fibrinolytic action in the blood vessels. Copper 0.039 mg 4% Altogether, it helps decrease an overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), Iron 0.0.21 mg 3% and stroke. Magnesium 10 mg 2.5% . Onions are rich source of chromium, the trace mineral that Manganese 0.129 mg 5.5% helps tissue cells respond appropriately to insulin levels in the blood. It thus helps facilitate insulin action and control Phosphorus 29 mg 4% sugar levels in diabetes. Zinc 0.17 mg 1.5% . They are an also good source of antioxidant Phyto-nutrients flavonoid quercetin, which is found to have anti- carcinogenic, anti-inflammatory, and anti-diabetic Carotene-beta 1 µg -- functions. Cryptoxanthin-beta 0 µg -- Lutein-zeaxanthin 4 µg -- supplemented with adequate moisture and cool weather conditions. Short stalked green pods appear during late winter or spring. The Selection and storage pods measure about 2-3 inches long, swollen or compressed, Raw onions are readily available during all the seasons. Depending straight or slightly curved, filled with single row of 2-10 light-green on the variety, they can be sharp, spicy, tangy and pungent or mild colored, smooth edible seeds. and sweet. In the store, they are available in fresh, frozen, canned, In general, the pods harvested while they are just short of reaching pickled, powdered, and dehydrated forms. maturity, at the point when their seeds are green, soft, sweet and While buying, look for fresh ones that are clean, well shaped, have edible as raw. Allowing the pods to mature further would make the no opening at the neck and feature crispy, and dry outer skins. Avoid seeds less sugary and turn color to light-green to yellow. those that show sprouting or have signs of black mold (a kind of Pea tendrils are also edible. They are delicate, tender top shoots of fungal attack) as they indicate that the stock is old. In addition, poor- young pea plants, featuring flavor akin to peas. The tendrils and quality bulbs often have soft spots, moisture at their neck, and dark leafy-shoots are favored in cooking as well in salads. patches, which may all be indications of decay. Snow peas or sugar snap peas are different species of peas where At home, store them in cool dark place away from moisture and the whole immature green pods are eaten. humid conditions where they keep fresh for several days. They can also keep well in the refrigerator; however, you should use them immediately once you remove from the refrigerator since they tend to Health benefits of green peas spoil if they kept at room temperature for a while. . Green peas are one of the most nutritious leguminous

vegetables, rich in health benefiting phyto-nutrients,

minerals, vitamins and anti-oxidants. Preparation and serving methods . Peas are relatively low in calories on comparison with Trim the ends using a sharp knife. Then peel the outer 2-3 layers of beans, and cowpeas. 100 g of green peas provide only 81 skin until you find fresh thick pinkish-white whorls. You can slice or calories, and no cholesterol. Nonetheless, the legumes are cut them into fine cubes depending upon the recipe type. Top greens a good source of proteins, and soluble as well as insoluble and flower heads are also edible. Spring onions or scallions are fiber. favored in fast food preparations. . Fresh pea pods are excellent source of folic acid. 100 g Here are some serving tips: provides 65 µg or 16% of recommended daily levels of . They are used either chopped or sliced, in almost every folates. Folates are B-complex vitamins required for DNA type of food, including fresh salads, or as a spicy garnish. synthesis inside the cell. Well established research studies . In India and Pakistan, onions are one of the most sought- suggest that adequate folate rich foods in expectant after ingredients in cooking where they used in curries, stir- mothers would help prevent neural tube defects in the fries, soups, stuffing, pastes, sauces, etc., everyday. newborn babies. . They are one of the common ingredients in the Chinese . Fresh green peas are very good in ascorbic acid (vitamin "chowmein" (a kind of recipe with chopped onions, C). Contain 40 mg/100 g or 67% of daily requirement of scallions, cabbage, sweet bell vitamin C. Vitamin C is a powerful natural water-soluble peppers, chili and tomato sauce mixture. anti-oxidant. Vegetables rich in this vitamin helps body . They are used extensively in Mediterranean and develop resistance against infectious agents and scavenge continental cooking in salads, cheese pizza, burger, soup, harmful, pro-inflammatory free radicals from the body. tart, rolls, stuffing...etc. . Peas contain phytosterols especially ß-sitosterol. Studies

suggest that vegetables like legumes, fruits and cereals

rich in plant sterols help lower cholesterol levels in the Safety profile body. Raw onions can cause irritation to skin, mucus membranes and . Garden peas are also good in vitamin K. 100 g of fresh eyes. This is due to release of allyl sulphidegas while chopping or leaves contains about 24.8 µg or about 21% of daily slicing them. The gas when mixed with moisture (water), convert to requirement of vitamin K-1 (phylloquinone). Vitamin K has sulfuric acid. Allyl sulphide is concentrated more at the ends, found to have a potential role in bone mass building especially at the root end. Its effect can be minimized by immersing function by promoting osteo-trophic activity in the bone. It the trimmed bulb in cold water for few minutes before you chop or also has established role in Alzheimer's disease patients by slice it limiting neuronal damage in the brain. Green peas nutrition facts . Fresh green peas also contain adequate amounts of anti- Starchy, and sweet green peas or garden peas are one of the oxidants flavonoids such as carotenes, lutein and zea- ancient cultivated vegetables grown for their succulent nutritious xanthin as well as vitamin-A (provide 765 IU or 25.5% of green-pods. Peas are probably originated in the sub-Himalayan RDA per 100 g). Vitamin A is an essential nutrient required plains of north-west India. Now, this versatile legume is one of the for maintaining health of mucus membranes, skin and eye- major commercial crops grown all over the temperate and semi- sight. Further, consumption of natural fruits rich in tropical regions. flavonoids helps to protect from lung and oral cavity Botanically, pea plant is an herbaceous vine. It belongs to the family cancers. of Fabaceae of the genus, Pisum. Scientific name: Pisum . In addition to folates, peas are also good in many other sativum. Some of the common names include english peas, sweet essential B-complex vitamins such as pantothenic acid, peas, garden peas, pease,...etc. niacin, thiamin, and pyridoxine. Furthermore, they are rich

source of many minerals such as calcium, iron, copper, Pea is a quick growing, an annual herbaceous vine that requires the zinc, and manganese. trellis to support growth. It flourishes well in well-drained, sandy soil Selection and storage . The fiber content aids in slow digestion starch and Green peas are winter crops. Fresh peas are readily sold from absorption of simple sugars in the gut. It thus help keep December until April in the market. However, dry, mature seeds, and blood sugar levels within the normal range and avoid wide split peas, flour...etc., are made available in the markets all around fluctuations. For the same reason, potato is considered as the year. reliable source of carbohydrates in diabetics. While shopping for green peas look for fresh pods that are full, heavy . The tubers are one of the richest sources of B-complex in hands and brimming with seeds. Avoid those with wrinkled surface group of vitamins such as pyridoxine (vitamin B6), thiamin, or over-matured, yellow colored pods. niacin, pantothenic acid and folates. Green-peas are at their best soon after their harvest since much of . Fresh potato along with its skin is good source of sugar content in the seeds rapidly converts to starch. If you have to antioxidant vitamin; vitamin-C. 100 g of fresh tuber store at all, place them in the vegetable compartment inside the provides 11.4 mg or 20% of daily required levels of this home refrigerator, set with high relative humidity where they keep vitamin. Regular consumption of foods rich in vitamin-C fresh for 2-3 days. Frozen seeds can be used for several months. helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. . They also contain adequate amounts of many essential Preparation and serving methods minerals like Iron, manganese, magnesium, phosphorous, Trim away the stalk and thin fiber along the suture line. Split open the copper and potassium. outer coat to release round to oval, green seeds. . Red and russet potatoes contain good amount vitamin A, Here are some serving tips: and antioxidant flavonoids like carotenes and zeaxanthins. . Peas mix well with other complementing vegetables . Recent studies at Agricultural research service (by plant like potato, carrot, beets,onion, artichokes,…etc in the genetics scientist Roy Navarre) suggests that flavonoid preparation of a wide variety of dishes. antioxidant, quercetin present in potatoes has anti-cancer . Pea soup is a flavorful side-dish. and cardio-protective properties. . Green peas are one of the common ingredients in winter season dishes in Indian-subcontinent. Fresh peas are added to variety of mouth-watering recipes like Aaloo- mutter, mutter-paneer, mutter-gajjar...etc with added See the table below for in depth analysis of nutrients: spices, garlic, coriander leaves, onions, and tomato. Potato nutrition facts Potatoes (Solanum tuberosum), Potato, nutritionally rich tuberous root vegetable, is a good source of Nutritive value per 100 g. starch, vitamins and fiber. The humble tuber is one of the most (Source: USDA National Nutrient data base) widely grown perennial crops and one of the cheap staple food items Nutrient Percentage of of the poor population all over the world. Botanically, it belongs to the Principle various perennial subspecies of Solanum tuberosum of Value RDA the Solanaceae family. Energy 70 Kcal 3.5% The plant grows about 12 to 18 inches in length and bears many Carbohydrates 15.90 g 12% tubers underground. The tubers usually have round to oval or oblong shape and vary widely in size. Internally, the flesh features bright Protein 1.89 g 3% cream-white, rose red or russet color depending on the variety with Total Fat 0.10 g 0.5% moist texture and have special buttery "potato" flavor. Cholesterol 0 mg 0% Some of the popular cultivars are:- . White/yellow skin and flesh - Yukan gold, Yellow finn, Dietary Fiber 2.5 g 7% Russian banana, Milva. Vitamins . Red skin and flesh - Ida rose, Norland, Cal red, French fingerling. Folates 18mcg 4.5% . Russet skin and flesh - Russet burbank, Ranger russet, Niacin 1.149 mg 7% Utamilla russet. Pantothenic acid 0.279 mg 6%

Pyridoxine 0.239 mg 18% Riboflavin 0.038 mg 3% Health benefits of Potato . Potatoes are one of the richest sources of starch, vitamins, Thiamin 0.081 mg 7% minerals and dietary fiber. 100 g provides 70 calories, Vitamin A 7 IU <1% however, they contain very little fat (just 0.1 g per100 g) Vitamin C 11.4 mg 20% and no cholesterol. . They are very good natural sources of both soluble and Vitamin K 2.9 mcg 2.5% insoluble fiber. The dietary fiber in them increases the bulk Electrolytes of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma Sodium 6 mg 0.4% LDL cholesterol. Additionally, the rich fiber content also Potassium 455 mg 10% helps protect from colon polyps and cancer. Minerals

Calcium 10 mg 1% Pumpkin nutrition facts Pumpkin fruit is one of the widely grown vegetables that is incredibly Iron 0.73 mg 9% rich in vital antioxidants, and vitamins. This humble backyard low Magnesium 22mg 5.5% calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance. Manganese 0.141mg 6% The plant is a fast-growing vine that creeps on the surface in a Phosphorus 61 mg 9% similar fashion like that of otherCucurbitaceae family vegetables and Zinc 0.33 mg 3% fruits such as cucumber, squash, cantaloupes...etc. It is one of the most popular field crops cultivated around the world, including the Phyto-nutrients USA at the commercial scale for its fruit, and seeds. Carotene-ß 4 mcg -- Pumpkins vary greatly in shape, size and colors. Giant Crypto-xanthin-ß 0 mcg -- pumpkins generally weigh 4–6 kg with the largest capable of reaching a weight of over 25 kg. Golden-nugget pumpkins are flat, Lutein-zeaxanthin 21 mcg -- smaller in size and have sweet creamy orange color flesh. Selection and storage Pumpkins in general feature orange or yellow color; however, some Fresh potatoes are readily available in the stores everywhere. Look varieties exhibit dark to pale green, brown, white, red and gray. The for tubers that feature firm in texture and have smooth waxy, instead color is largely influenced by yellow-orange pigments in their skin and of dry, surface. They normally have numerous "eyes" on their pulp. The rind is smooth with light, vertical ribs. surface. Avoid those that feature soft in hand, have slumpy In structure, its fruit pulp features golden-yellow to orange color appearance, with cuts, patches and bruises. depending up on the poly-phenolic pigments in it. The fruit has a Oftentimes, you may come across greenish discolorationwith sprouts hollow center, with numerous small, off-white colored seeds over their surface. Do not buy them since the discoloration is interspersed in the net like structure. Pumpkin seeds are a great indication of outdated stock and formation of toxic alkaloid solanine. source of protein, minerals, vitamins and omega-3 fatty acids. At home, they should be stored in cool, dry and dark place. Exposure to sunlight and excess moisture will cause potatoes to sprout and to form toxic alkaloidsolanine. Health benefits of Pumpkin . It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or Preparation and serving methods cholesterol; however, it is rich in dietary fiber, anti-oxidants, Being a root vegetable they often subjected to infestation and minerals, vitamins. The vegetable is one of the food items therefore wash them thoroughly before cooking. Fresh, cleaned recommended by dieticians in cholesterol controlling and tubers can be enjoyed with skin to derive benefits of fiber and weight reduction programs. vitamins. . Pumpkin is a storehouse of many anti-oxidant vitamins Potato dishes are prepared in many ways: such as vitamin-A, vitamin-C and vitamin-E. . Skin-on or peeled, whole or cut up, with seasonings or . With 7384 mg per 100 g, it is one of the vegetables in the without. Cucurbitaceae family featuring highest levels of vitamin-A, . Mashed potatoes- first boiled and peeled, and then providing about 246% of RDA. Vitamin A is a powerful mashed with milk or yogurt and butter. natural anti-oxidant and is required by the body for . Whole baked, boiled or steamed. maintaining the integrity of skin and mucus membranes. It . French-fried potatoes or chips. is also an essential vitamin for good visual sight. Research . Prepare delicious soup/chowder studies suggest that natural foods rich in vitamin A help a with leeks, corn, onion and seasoning with salt and pepper. body protects against lung and oral cavity cancers. . Cut into cubes and roasted; scalloped, diced, or sliced and . It is also an excellent source of many natural poly-phenolic fried. flavonoid compounds such as α, ß carotenes, . Grated and prepare dumplings, and pancakes. cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body. . Zea-xanthin is a natural anti-oxidant which has UV (ultra- Safety profile violet) rays filtering actions in the macula lutea in retina of Potatoes may contain toxic alkaloids, solanine and chaconine. These the eyes. Thus, it helps protect from "age-related macular alkaloids present in the greatest concentrations just underneath the disease" (ARMD) in the elderly. skin and increase proportionately with age and exposure to sun light. . The fruit is a good source of B-complex group of vitamins Cooking at high temperatures (over 170 °C) partly destroys these like folates, niacin, vitamin B-6 (pyridoxine), thiamin and toxic substances. pantothenic acid. When consumed in sufficient amounts, these compounds may cause . It is also rich source of minerals like copper, calcium, headache, weakness, muscle cramps and, in severe cases loss of potassium and phosphorus. consciousness and coma; however, poisoning from potatoes occurs . Pumpkin seeds indeed are an excellent source of dietary very rarely. Exposure to light also causes green discoloration; thus fiber and mono-unsaturated fatty acids, which are good for giving a visual clue as areas of the tuber that may have more toxins; heart health. In addition, the seeds are concentrated however, this does not provide a definitive clue, as greening and sources of protein, minerals and health-benefiting vitamins. solanine accumulation can occur independently to each other. Some For instance, 100 g of pumpkin seeds provide 559 calories, varieties contain greater solanine concentrations than others 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source Green radish is native to Northern China region. Its outer peel near of health promoting amino acidtryptophan. Tryptophan is the top stem end features leafy-green color which, gradually changes converted to GABA in the brain. to white color near the lower tip. Inside, its flesh has beautiful jade Selection and storage green color, sweet and less pungent flavor. Pumpkins are readily available in the market year around. Buy well Watermelon radishes have watermelon like flesh inside. However, grown whole pumpkin instead of sections. Look for mature product they taste sweet and less peppery, something similar to that of white that features fine woody note on tapping, heavy in hand and dry, varieties. stout stem. Avoid the one with wrinkled surface, cuts and bruises. When left to grow for longer than the usual root harvest period, all Once at home, fully ripen pumpkin can be stored for many weeks at radish varieties bear small flowers, which subsequently develop into cool, well-ventilated place at room temperature. However, cut edible fruit pods. Podding or a rat-tailed radish is a type of seed pod sections should be placed inside the refrigerator where it can keep variety grown exclusively for their long rat-tail like tapering pods. The well for a few days. pods feature mild radish-like flavor and spiciness. Health benefits of radish . Since ancient times, Chinese believe that eating radish and Preparation and serving methods other brassica group vegetables such as cabbage, Some hybrid varieties are usually subjected to insecticide powder or cauliflower, and napa would immensely benefit overall spray. Therefore, wash them thoroughly in running water in order to health. remove dust, soil and any residual insecticides/fungicides. . They are are one of very low calorie root vegetables. Fresh Cut the stem end and slice the whole fruit into two equal halves. root provides just 16 calories per 100 g., nonetheless; they Remove central net like structure and set aside seeds. Then cut into are a very good source of anti-oxidants, electrolytes, desired sizes. In general, small cubes are used in cooking minerals, vitamins and dietary fiber. preparations. . Radish, like other cruciferous and Brassica family Almost all the parts of the pumpkin plant; fruit, leaves, flowers and vegetables, contains isothiocyanate anti-oxidant compound seeds, are edible. called sulforaphane. Studies suggest that sulforaphane Here are some serving tips: has proven role against prostate, breast, colon and ovarian . Pumpkin can be used in variety of delicious recipes either cancers by virtue of its cancer-cell growth inhibition, and baked, stew- fried; however, eaten best by steam cooking cyto-toxic effects on cancer cells. in order to get maximum nutrients. In China, the leaves of . Fresh roots are rich in vitamin C; provide about 15 mg or this plant are consumed as cooked greens or in soups. 25% of DRI of vitamin C per 100 g. Vitamin C is a powerful . In the Indian subcontinent where it is popular as "kaddu or water soluble anti-oxidant required by the body for sitaphal", used in the preparation of "sabzee", sweet synthesis of collagen. Vitamin C helps the body scavenge dishes, desserts, soups, curries,...etc. harmful free radicals, prevention from cancers, . The fruit is used in the preparations of pies, pancakes, inflammation and help boost immunity. custard, ravioli...etc. . In addition, they contain adequate levels of folates, vitamin . Golden nugget pumpkins are used to make wonderful B-6, riboflavin, thiamin and minerals such as iron, soufflés, stuffing, soups...etc. magnesium, copper and calcium. . Roasted Pumpkin seeds (Pepita) can be eaten as snacks. . Further, they contain many phytochemicals Radish nutrition facts like indoles which are detoxifying agents and zea-xanthin, Radish is one of the nutritious root vegetables featured in both salads lutein and beta carotene, which are flavonoid antioxidants. as well as in main recipes. This widely used root vegetable belongs Their total antioxidant strength, measured in terms of to the family of Brassica. In China, it along with cabbage and oxygen radical absorbance capacity (ORAC value), is soybean curd (tofu), is believed as healthy food. A popular Chinese 1736 µmol TE/100 g. proverb goes like this, "Eating pungent radish and drinking hot tea, let the starved doctors beg on their knees." They are thought to be originated from the mainland China centuries ago but now cultivated and consumed throughout the world. See the table below for in depth analysis of nutrients: Botanically the veggie is named as Raphanus sativus. Radishes come in different forms varying in size, color and duration Radish (Raphanus sativus), Fresh, raw, of required cultivation time. They can be broadly categorized into four Nutrition Value per 100 g, main types-summers, fall, winter, and spring while growers classify (Source: USDA National Nutrient data base) them by shapes, colors, and sizes, such as black or white colored, Nutrient Percentage of with round or elongated roots. Their biting pungent flavor comes from Principle "isothiocyanate" compound in them, which ranges from mild in case Value RDA of white-icicles to be very hot in red globe and other pigmented Energy 16 Kcal 1% radishes. The top greens are also eaten as leafy-vegetables in some Carbohydrates 3.40 g 3% parts of the world. Daikon or Japanese radishes are native to Asia. They are generally Protein 0.68 g 1% grown during winter months and have elongated smooth, icy-white Total Fat 0.10 g <1% roots. Cholesterol 0 mg 0% Black Spanish radishes are peppery and more flavorful than their white counterparts. Dietary Fiber 1.6 g 4% Vitamins

Folates 25 µg 6%  In North India and Pakistan, the root is grated and mixed with spice and seasonings and stuffed inside bread to Niacin 0.254 mg 1.5% prepare "mooli parantha." Pyridoxine 0.071 mg 5.5%  Radish pods (moongre in India) are eaten raw in salads or Riboflavin 0.039 mg 3% in stir-fries in many parts of Asia.  Its top greens oftentimes mixed with other greens Vitamin A 7 IU <1% like spinach, turnip-greens, etc., used in the preparation of Vitamin C 14.8 mg 25% soups, curries as well as in cooked vegetable recipes.

Vitamin E 0 mg 9%

Vitamin K 1.3 µg 1% Safety profile Electrolytes Radishes may contain goitrogens, plant-based compounds found in cruciferous and Brassica family vegetables Sodium 39 mg 2.5% like cauliflower, broccoli, etc. Goitrogens may cause swelling of Potassium 233 mg 5% thyroid gland and should be avoided in individuals with thyroid Minerals dysfunction. However, they may be used liberally in healthy persons. (Medical disclaimer). Calcium 25 mg 2.5% Spinach nutrition facts Copper 0.050 mg 5% Spinach (Spinacia oleracea) is a wonderful green-leafy vegetable often recognized as one of the functional foods for its nutritional, Iron 0.34 mg 4% antioxidants and anti-cancer constituents. Its tender, crispy, dark- Magnesium 10 mg 2.5% green leaves are favorite ingredients of chefs all around the planet. Manganese 0.069 mg 2.5% Botanically it belongs to the Amaranthaceae family and its scientific name: Spinacia oleracea. Zinc 0.28 mg 2% Spinacia plant grows about 1 foot in height. Although, it can be grown Phyto-nutrients year round, fresh greens are best available just after the winter season in the Northern hemisphere from March through May and Carotene-ß 4 µg -- from September until November, in the South of the equatorial line. Carotene-α 0 µg -- At least, two varieties of spinach are cultivated for their edible leaves; Lutein-zeaxanthin 10 µg -- Savoy type with dark-green crinkle (wrinkled) leaves and flat- leaf type with smooth surfaced leaves. Selection and storage

In general, radishes are available year-around with peak season during winter and spring. Daikons are most flavorful and juicy during Health benefits of Spinach winter. . Spinach is store house for many phyto-nutrients that have Look for roots that feature fresh, stout and firm in texture. Their top health promotional and disease prevention properties. greens also should be fresh, and feature crispy green without any . Very low in calories and fats (100 g of raw leaves provide yellow, shriveled leaves. Avoid roots that have cracks or cuts on their just 23 calories). It contains a good amount of soluble surface. Look carefully for the change in their texture and color. dietary fiber; no wonder green spinach is one of the finest Yellowness indicated the stock is old. If the root yields to pressure vegetable sources recommended in cholesterol controlling and soft, the interior likely be pithy instead of crispy. and weight reduction programs! Once at home, remove the top greens as they rob nutrients of the . Fresh 100 g of spinach contains about 25% of daily intake roots. Then wash thoroughly in clean water to rid off surface dust and of iron; one of the richest among green leafy vegetables. soil. Store them in a zip pouch or plastic bag in the refrigerator where Iron is an important trace element required by the body for they remain fresh for up to a week. red blood cell production and as a co-factor for oxidation-

reduction enzyme, cytochrome-oxidase during the cellular

metabolism. Preparation and serving methods . Fresh leaves are rich source of several vital anti-oxidant Both root and top greens are used for cooking. Peeling may be vitamins like vitamin A, vitamin C, and flavonoid poly avoided as the anti-oxidant allyl-isothiocyanates, which gives a phenolic antioxidants such as lutein, zea-xanthin and peppery pungent flavor to radish, are thickly concentrated in the peel. beta-carotene. Together these compounds help act as Just wash the root thoroughly, trim the tip ends, and if you have to protective scavengers against oxygen-derived free radicals peel, then gently pare away superficial thin layer only. and reactive oxygen species (ROS) that play a healing role Here are some serving tips: in aging and various disease processes.  Radishes are eaten raw either as a whole or as slaw or in . Zea-xanthin, an important dietary carotenoid, is selectively salads with carrots,beets, cucumber, lettuce, etc. absorbed into the retinal macula lutea in the eyes where it  French breakfast radishes are served with sweet-butter is thought to provide antioxidant and protective light- and salt. filtering functions. It thus helps protect from "age-related  The roots are mixed with other vegetables in the macular related macular disease" (ARMD), especially in preparation of steamed, stir fried or sauteed recipes in the elderly. many regions. . In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits Thiamin 0.078 mg 6.5% rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers. Vitamin A 9377 IU 312% . Spinach leaves are an excellent source of vitamin K. 100 Vitamin C 28.1 mg 47% g of fresh greens provides 402% of daily vitamin-K Vitamin E 2.03 mg 13.5% requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) Vitamin K 482.9 µg 402% activity in the bone. Additionally, it also has established role Electrolytes in patients with Alzheimer's disease by limiting neuronal damage in the brain. Sodium 79 mg 5% . This green leafy vegetable also contains good amounts of Potassium 558 mg 12% many B-complex vitamins such as vitamin-B6 (pyridoxine), Minerals thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring. Calcium 99 mg 10% . 100 g of farm fresh spinach has 47% of daily Copper 0.130 mg 14% recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance Iron 2.71 mg 34% against infectious agents and scavenge harmful oxygen- Magnesium 79 mg 20% free radicals. Manganese 0.897 mg 39% . Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Zinc 0.53 mg 5% Potassium is an important component of cell and body Phyto-nutrients fluids that helps controlling heart rate and blood pressure. Carotene-ß 5626 µg -- Manganese and copper are used by the body as a co- factor for the antioxidant enzyme, superoxide Crypto-xanthin-ß 0 µg -- dismutase. Copper is required in the production of red Lutein-zeaxanthin 12198 µg -- blood cells. Zinc is a co-factor in many enzymes that Selection and storage regulate growth and development, sperm generation, Spinach is best available during winter months. In the markets, buy digestion and nucleic acid synthesis. fresh leaves featuring dark-green color, vitality and crispiness. Avoid . It is also rich source of omega-3 fatty acids. those with dull/sunken leaves, yellow discoloration and spots. Regular consumption of spinach in the diet helps prevent Once at home, wash leaves thoroughly in clean running water and osteoporosis (weakness of bones), iron-deficiency anemia. Besides, they should be rinsed in salt water for about 30 minutes in order to it is believed to protect the body from cardiovascular diseases and remove dust, insecticide residues. cancers of colon and prostate. Although it can be stored inside the refrigerator for up to a week,

fresh leaves should be eaten at the earliest in order to get maximum

nutrition benefits.

See the table below for in depth analysis of nutrients: Preparation and serving methods Spinach (Spinacia oleracea), raw, Wash leaves in cold water before use. Gently pat them dry using Nutritive value per 100 g. tissue or soft cloth. Trim away tough stems. Raw leaves can be (Source: USDA National Nutrient data base) either chopped, or used as they are in variety of recipes. Nutrient Percentage of Here are some serving tips: Principle Value RDA . Fresh spinach is eaten raw either in salad and vegetable burgers or as juice. Antioxidant properties may decrease Energy 23 Kcal 1% significantly on steaming, frying and boiling for longer Carbohydrates 3.63 g 3% periods. Protein 2.86 g 5% . Along with other vegetables, its leaves are used in the preparation of noodles, pie, pasta, rice preparations, and Total Fat 0.39 g 1.5% soups as well as in the preparation of baby-foods. Cholesterol 0 mg 0% . In India and Pakistan, where it is popular as "palak", Dietary Fiber 2.2 g 6% spinach features in variety of delicious cooking such as palak paneer (cheese cubes), aaloo-palak (with potato), Vitamins fried rice, chicken and meat preparations. Folates 194 µg 48.5% . In India, and Bangladesh spinach is mixed with other seasonal greens like goosefoot (chenopodium album), Niacin 0.724 mg 4.5% fenugreek, mustard greens, Malabar spinach (Basella Pantothenic acid 0.065 mg 1% alba), etc., to prepare saag which is eaten with unleavened Pyridoxine 0.195 mg 15% bread (roti), and rice.

Riboflavin 0.189 mg 14.5% Safety profile glucose, sucrose than complex sugars like amylose and . Reheating of spinach left-over may cause conversion of amylopectin as in cereals. nitrates into nitrites and nitrosamines by certain bacteria . Sweet corn is gluten-free cereal and may be used safely that thrive on pre-prepared nitrate-rich foods, such as much like rice, quinoa, etc., in celiac disease individuals. spinach and many other green vegetables. These . Corn features high-quality phyto-nutrition profile comprising poisonous compounds may be harmful to health, especially of dietary fiber, vitamins, and antioxidants in addition to in children. moderate proportions of minerals. It is one of the finest . Phytates and dietary fiber present in the leaves may source dietary fibers; 100 g kernels provide 2 g or 5% of interfere with the bio-availability of iron, calcium and daily-requirement of dietary-fiber. Together with slow magnesium. digesting complex carbohydrates; moderate amounts of . Because of its high vitamin K content, patients taking anti- fiber in the food regulate a gradual rise in blood sugar coagulants such as "warfarin" are encouraged to avoid levels. However, corn, in line with rice, potato, etc., is one spinach in their food since it interferes with drug of the high glycemic index food items, limiting its role as the metabolism. chief food ingredient in diabetes patients. . Spinach contains oxalic acid, a naturally-occurring . Yellow variety corn has significant levels of phenolic substance found in some vegetables, which may crystallize flavonoid pigment antioxidants such as ß-carotenes, and as oxalate stones in the urinary tract in some people. lutein, xanthins and cryptoxanthin pigments along with People with known oxalate urinary tract stones are advised vitamin A. 100 g fresh kernels provide 187 IU or 6% of to avoid eating certain vegetables belonging to daily-requirement of vitamin-A. Altogether; these Amaranthaceae and Brassica family. Adequate intake of compounds are required for maintaining healthy mucus water is therefore advised to maintain normal urine output. membranes, skin and vision. Consumption of natural foods . It may also contain goitrogens, which may interfere with rich in flavonoids helps to protect from lung and oral cavity thyroid hormone production and can cause thyroxin cancers. hormone deficiency in individuals with thyroid dysfunction. . Corn is a good source of phenolic flavonoid antioxidant, (Medical disclaimer). ferulic acid. Several research studies suggest that ferulic Sweet corn nutrition facts acid plays vital role in preventing cancers, aging, and Sweet corn is a special maize variety in which its tender, delicious inflammation in humans. kernels eaten as a vegetable. In contrast to traditional field corn, . It also contains good levels of some of the valuable B- sugar corn varieties are harvested when the ears just reached milk complex group of vitamins such as thiamin, niacin, stage and used fresh since the sugars in the kernel quickly convert to pantothenic acid, folates, riboflavin, and pyridoxine. Many starch. Corn is native to Central American region, which later of these vitamins function as co-factors to enzymes during introduced to the rest of the world by Spanish explorers. substrate metabolism. Genetically, it differs from the field corn by mutation at the sugary . Further, it contains healthy amounts of some important (su) locus. The crop has achieved success as one of the important minerals like zinc, magnesium, copper, iron, and commercial cash crops in many tropical and semi-tropical countries. manganese. Scientific name:Zea mays var. saccharata. Corn grows to about 7-10 feet in height. It grows quickly under sunny, fertile, and well-drained soil supplemented with good moisture conditions. Each plant bears about 2-6, long husked ears filled with rows of tooth like seeds surrounding a central woody core (cob). Optimum pollination is essential for full kernel development. Several different sweet corn cultivars with many variations in their sweetness, color, and maturation time are grown according to the See the table below for in depth analysis of nutrients: local and regional requirements. Depending upon the cultivar type, the crop may be ready for harvesting in 65-90 days. Harvest sweet Sweet corn (Zea mays var. saccharata.), raw, corn when the silk end of the ear is completely filled out, the silk has Nutrition Value per 100 g. turned brown and the kernels are firm but in the milk stage. (Source: USDA National Nutrient data base) Oftentimes, farmers check the kernels by pricking them with the Nutrient Percentage of thumbnail in order to ascertain timing of harvest. Principle Baby corns are very young, miniature ears harvested when their Value RDA kernels are still at incipient stage. The central core is sweet and Energy 86 Kcal 4% tender enough to be eaten raw. Baby corns measure about 3-5 Carbohydrates 18.70 g 14% inches in length and weighs about 20-50 g. Protein 3.27 g 6% Total Fat 1.35 g 7% Health benefits of sweet corn Cholesterol 0 mg 0% . At 86 calories per 100 g, sugar corn kernels are moderately high in calories on comparison to other vegetables. Dietary Fiber 2.0 g 5% However, fresh kernels have been much lower in calories Vitamins than field corn and other cereals like wheat, rice, etc. Their calorie mainly comes from simpler carbohydrates like Folates 42 µg 10.5% Niacin 1.770 mg 11% Pantothenic acid 0.717 mg 14% Preparation and serving methods To prepare, organic produce would not necessitate washing. Just Pyridoxine 0.093 mg 7% remove the husk and silk and used as a vegetable. However, you Riboflavin 0.055 mg 4% may wash the de-husked cob in cold running water or dipping them in salt-water for about 15-20 minutes. Mop them dry using a paper Thiamin 0.155 mg 13% towel. Vitamin A 187 IU 6% Sweet-corn kernels can be used much like a vegetable rather than as Vitamin C 6.8 mg 11% a grain. In general, the whole cob may be served as a main dish. If you desired so to use only kernels in cooking, then using a paring Vitamin E 0.07 mg <1% knife slice through the kernels base all along the central woody-core Vitamin K 0.3 µg 2% to separate the them. Otherwise, you may remove individual kernels Electrolytes with the help your thumb as in the traditional way. Here are some serving tips: Sodium 15 mg 1%  Farm fresh, raw milky sweet corn can be eaten as it is even Potassium 270 mg 6% without boiled or steamed.  The whole corncob may be grilled and served with salt Minerals and pepper seasoning. Calcium 2 mg <1%  The whole cob may be steamed, or boiled in salt water and Copper 0.054 mg 6% served with butter or oil.  Boiled kernels are an excellent accompaniment in salads, Iron 0.52 mg 6.5% pizza, pasta, risotto, stews, omelets, fried-rice, rice pulav, Magnesium 37 mg 9% etc. Manganese 0.163 mg 7%  Sweet corn soup and chowder are favorite starters in almost all corners of the world. Selenium 0.6 µg 1%  Do not discard the water used for boiling the cob. It can be Zinc 0.46 mg 4% used along with onion, carrots, parsnip,celery-stalks, etc., Phyto-nutrients in the preparation of delicious vegetable stock.

Carotene-ß 47 µg -- Sweet potato nutrition facts Carotene-α 16 µg -- Sweet potato, not only is just sweet to your taste buds but also good for your cardiovascular health. This starchy root vegetable is rich Cryptoxanthin-ß 115 µg -- source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber Lutein-zeaxanthin 644 µg -- that are essential for optimal health. Selection and storage Botanically, this starch-rich tuber belongs to the family of Convolvulaceae, and named botanically asIpomoea batatas. It is grown throughout the tropical and warm temperate regions. The Sweet corn is a summer season crop in the temperate regions. crop requires just sufficient water and attention for their cultivation. However, it may be cultivated around the seasons in the tropical belt. The tuberous root features oblong/elongated shape with tapering In the US markets, fresh corn ears appear on the shelves by May ends and has smooth outer skin whose color ranges from red, and lasts until September. Fresh packs in the form of cobs or purple, brown, and white, depending up on the variety. processed canned kernels may also be sold frozen in the markets all around the year. The cobs are generally available as yellow, white, or bicolor seed types. One may also collect them from neighborhood retailers or for even more enthusiasts may collect from the pick-your- Sweet potatoes own farms from the local farmers. Fresh baby corns are usually come in small packages wrapped in plastic paper like button mushrooms. Choose to buy medium sized, Sweet potatoes should not be confused with yams, another starchy firm, and fresh arrivals. root commonly grown in Western Africa. Yams are indeed larger in While buying, look for the well-formed ears with light green colored size that can grow up to 120 pounds in weight and 2 meters in tight husks and clean, just about dry golden-brown silks. Gently pull length. Yams are the tropical crops and never grow where the down the husk from the tip-end to check for color as well as the milk- temperature dips below 68 degrees F. Important differentiating stage of kernels. You may buy fresh-husked cobs wrapped in plastic features that distinguish sweet potatoes from yams are: paper. Look for the harvest date; buy only if they are fresh as the  Sweet potatoes (Ipomoea batatas) are dicotyledonous, kernels soon turn sugars to starch and lose their sweet, juicy flavor. relatively smaller and possess very thin peel. Avoid if the husk is dry as it indicates the stock is old and hence out  Whereas, yams are monocotyledons, larger, features thick, of flavor. Do not buy overtly matured cobs either. rough, dark brown to pink skin depending up on the cultivar Once at home, use them as early as possible. If you have to store, type. keep them inside the refrigerator, preferably along with its husk, to Internally, it has starchy flesh which, depending upon the pigment maintain flavor, taste, and moisture. They stay well for up to two to concentration, ranges from white through yellow, orange, and purple. three days if stored at 90 percent humidity 32 °F. Boniatos, also known as Cuban sweet-potatoes, feature dry, starchy flesh underneath the reddish-brown skin. They have mildly sweet flavor and coked in a similar way like potatoes. Sweet potato leaves (top greens) are also edible. In fact, the Dietary Fiber 3 g 8% greens contain more nutrients and dietary fiber than some of the Vitamins green-leafy vegetables. Folates 11 µg 3%

Niacin 0.557 mg 3.5% Health benefits of Sweet potato . Sweet potato is one of the average calorie starch foods Pantothenic acid 0.80 mg 16% (provide just 90 calories/100 g vs. 70 calories/100 g of Pyridoxine 0.209 mg 15% potato). The tuber, however, contains no saturated fats or cholesterol and is rich source of dietary fiber, anti-oxidants, Riboflavin 0.061 mg 5.5% vitamins, and minerals. Thiamin 0.078 mg 6.5% . Its calorie content mainly comes from starch, a complex Vitamin A 14187 IU 473% carbohydrate. Sweet potato has higher amylose to the amylopectin ratio than potato. Amylose raises the blood Vitamin C 2.4 mg 4% sugar levels slowly on comparison to simple sugars and Vitamin E 0.26 mg 2% therefore, recommended as a healthy food supplement even in diabetes. Vitamin K 1.8 µg 1.5% . The tuber is an excellent source of flavonoid phenolic Electrolytes

compounds such as beta-carotene and vitamin A (100 g Sodium 55 mg 3.5% tuber provides 14187 IU of vitamin A and 8509 µg of β- carotene). The value is one of thehighest among the Potassium 337 mg 7% root-vegetables categories. These compounds are Minerals powerful natural antioxidants. Vitamin A is also required by Calcium 30 mg 3% the body to maintain integrity of healthy mucus membranes and skin. It is a vital nutrient for acuity of vision. Iron 0.61 mg 7.5% Consumption of natural vegetables and fruits rich in Magnesium 25 mg 6% flavonoids helps to protect from lung and oral cavity cancers. Manganese 0.258 mg 11% . The total antioxidant strength of raw sweet potato Phosphorus 47 mg 7% measured in terms of oxygen radical absorbance capacity Zinc 0.30 mg 3% (ORAC) is 902 µmol TE/100 g. Phyto-nutrients . The tubers are packed with many essential vitamins such as pantothenic acid (vitamin B-5),pyridoxine (vitamin B- Carotene-α 7 µg -- 6), and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that body requires them Carotene-ß 8509 µg -- from external sources to replenish. These vitamins function Crypto-xanthin-ß 0 µg -- as co-factors for various enzymes during metabolism. Selection and storage . Sweet potato provides a good amount of vital minerals Although sweet potato leaves are being eaten in some parts of the such as iron, calcium, magnesium, manganese, and world, the root that is the toast of sweet potato lovers. In the store, potassium that are very essential for enzyme, protein, and buy fresh tubers with intact smooth skin and firm to woody carbohydrate metabolism. consistency. Go for organic varieties for best taste and nutrition . Sweet potato leaves are indeed more nutritious than the levels. tuber itself. Weight per weight, 100 g of fresh leaves Avoid soft, flabby, or wilted roots. As in potatoes, sprouting would contain more iron, vitamin C, folates, vitamin K, and make them lose flavor and less desirable. potassium but less sodium than the tuber. Wash them in clean running water to remove sand and soil. They should be stored in a cool, dark, and well-ventilated place.

See the table below for in depth analysis of nutrients: Preparation and serving methods To prepare, wash the root in cold water. It can be eaten raw with Sweet potatoes (Ipomoea batatas), raw, skin. However, for baking preparations, its skin may be peeled off Nutrition value per 100 g. before or after cooked. (Source: USDA National Nutrient data base) Here are some serving tips: Nutrient Percentage of  Fresh sweet potatoes can be eaten raw. Principle Value RDA  Baking in water with a pinch of salt would give rich taste to them. Peel the skin before eating. Energy 86 Kcal 4%  Camote, sweet potato known in the Latin world, is used Carbohydrates 20.12 g 15.5% extensively in the Mexican cuisine. Protein 1.6 g 3%  Camote cue, where in the tuber deep-fried and caramelized with brown sugar, is a popular street food in Total Fat 0.05 g <0.5% the Philippines. Cholesterol 0 mg 0%  It sweet flesh used in soups, curries, stews, and in . Lycopene, a flavonoid antioxidant, is the unique confectionary to make cakes, pie...etc. phytochemical present in the tomatoes. Red varieties are  The tuber also used to prepare different kinds of baby especially concentrated in this antioxidant. Together with foods. carotenoids, it can protect cells and other structures in the  Sweet potato chips are enjoyed as favorite snacks. body from harmful oxygen-free radicals. Studies have shown that lycopeneprevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer. Safety profile . Zea-xanthin is another flavonoid compound present Sweet potatoes contain oxalic acid, a naturally occurring substance abundantly in this vegetable. Zea-xanthin helps protect found in some vegetables that may crystallize as oxalate stones in eyes from "age-related macular related macular disease" the urinary tract in some people. (ARMD) in the elderly persons by filtering harmful ultra- It is, therefore, individuals with known history of oxalate urinary tract violet rays. stones may have to avoid eating them. Adequate intake of water is . The vegetable contains very good levels of vitamin A, and therefore advised to maintain normal urine output in these individuals flavonoid anti-oxidants such as α and ß-carotenes, to minimize stone risk. (Medical disclaimer). xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and take part in Tomato nutrition facts vision, maintain healthy mucus membranes and skin, and Tomato, a nutritious fruit commonly used as a vegetable, is another bone health. Consumption of natural vegetables and fruits wonderful gift of Mayans. The humble vegetable has grabbed the rich in flavonoids is known to help protect from lung and attention of millions of health seekers for its incredible phyto- oral cavity cancers. chemical properties. Interestingly, it has more health-benefiting . Additionally, they are also good source of properties than that in an apple! antioxidant vitamin-C (provide 21% of recommended daily Botanically, it belongs to Solanaceae or nightshade family of levels per 100 g); consumption of foods rich in vitamin C common vegetables, which also includes chili helps the body develop resistance against infectious peppers, potato, eggplant, etc. Its scientific name is Lycopersicon agents and scavenge harmful free radicals. esculentum. This exotic vegetable of all seasons is native to the . Fresh tomato is very rich in potassium. 100 g contain 237 Central America and was cultivated by the Aztecs centuries before mg of potassium and just 5 mg of sodium. Potassium is an the Spanish explorers introduced it to all over the world. important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium. . Further, they contain moderate levels of vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well Many hundreds of cultivar varieties with different type and size, either some essential minerals like iron, calcium, manganese and organic, hybrid or genetically modified are being in use. Most other trace elements. cultivars produce red fruit; however, a number of cultivars with yellow, orange, pink, purple, green, or white colors are also common scenes. Heirloom tomatoes are becoming increasingly popular, particularly See the table below for in depth analysis of nutrients: among organic producers. Heirloom varieties tend to produce more natural and flavorful fruits. They are now grown worldwide as the Tomato (Lycopersicon esculentum), raw, front line vegetable in line with onions, chili, potato..etc. Nutrition value per 100 g. Cherry tomatoes (Solanum lycopersicum var. cerasiforme) are (Source: USDA National Nutrient data base) small, round, cherry-sized fruits of the same Solanaceae family. The Nutrient Percentage of Principle fruits are popular in Mediterranean regions. Value RDA

Energy 18 Kcal 1% Carbohydrates 3.9 g 3%

Health benefits of Tomato Protein 0.9 g 1.6% . Tomatoes are one of the low-calorie vegetables containing Total Fat 0.2 g 0.7% just 18 calories per 100 g. They are also very low in any fat Cholesterol 0 mg 0% contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, Dietary Fiber 1.2 g 3% minerals, and vitamins. Because of their all-round qualities, Vitamins dieticians and nutritionists often recommend them to be Folates 15 µg 4% included in cholesterol controlling and weight reduction programs. Niacin 0.594 mg 4% . The antioxidants present in tomatoes are scientifically Pyridoxine 0.080 mg 6% found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors. Total - Thiamin 0.037 mg 3% ORAC (Oxygen Radical Absorbance Capacity) in this Vitamin A 833 IU 28% vegetable is 367 µmol TE/100 g. Vitamin C 13 mg 21.5%

Vitamin E 0.54 mg 4% Safety profile Vitamin K 7.9 µg 6.5% Allergic reactions to tomatoes may sometimes occur with symptoms like skin and itching eyes, runny nose, gastrointestinal disturbances Electrolytes like pain abdomen, vomiting and diarrhea. (Disclaimer). Sodium 5 mg >1% Turnips nutrition facts Potassium 237 mg 5% Turnips are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is Minerals one of the cool-season vegetables belonging within the Calcium 10 mg 1% broad Brassicaceae family, which also Iron 0.3 mg 4% includes cabbage, kale, brussels-sprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Magnesium 11 mg 3% Although, its bulbous root which is widely popular, it is its top fresh Manganese 0.15 mg 6.5% greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants. Phosphorus 24 mg 3% Scientific name: Brassica rapa (Rapifera Group). Zinc 0.17 mg 1.5% Phyto-nutrients

Carotene-ß 449 µg -- Carotene-α 101 µg -- Small young turnips or “baby turnips” are called when the roots Lutein-zeaxanthin 123 µg -- harvested early in the growing stage. They are delicate, sweeter and Lycopene 2573 µg -- eaten raw in salads. However, as they advance in age and maturity, Selection and storage their flavor becomes more pronounced and texture firm and woody. Fresh ripe fruits feature beautiful bright-red color and have a rich Rutabaga, another root vegetable, is closely related to turnips. fruity flavor. In the markets, buy fresh, firm, uniform sized fruits. Avoid Rutabagas are larger, more round, mostly feature yellow color flesh, those with wrinkle surface, discolored spots, cuts and too soft and and sweeter than turnips. mushy. Firm, yellow fruits can be placed in cool, dark place at room temperature for 2-3 days. However, ripe tomatoes are one of the Health benefits of turnips easily perishable vegetables and should be stored in the refrigerator. . Turnips are very low calorie root vegetables; contains only Use them while they are fresh to obtain full benefits of vitamins and 28 calories per 100 g. However, they are very good source antioxidants. of anti-oxidants, minerals, vitamins and dietary fiber. . Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 Preparation and serving methods g. Vitamin-C is a powerful water-soluble anti-oxidant Pests are common in tomatoes. Hybrid varieties are usually required by the body for synthesis of collagen. It also helps subjected to insecticide spray. Therefore, wash them thoroughly in the body scavenge harmful free radicals, prevents from the cold running water in order to remove dust, soil and any cancers, inflammation, and helps boost immunity. insecticide/fungicide residues. . Turnip greens indeed are the storehouse of many vital To prepare, discard stem and top calyx end and cut into desired nutrients; contain certain minerals and vitamins several fold halves, cubes, slices, etc. Peel the skin and puree its juicy pulp. more than that in the roots. The greens are very rich in Some prefer to de-seed the fruit before adding in cooking. antioxidants like vitamin A, vitamin C, carotenoid, xanthin, Here are some serving tips: and lutein. In addition, the leafy-tops are an excellent  They are used extensively in cooking especially in source of vitamin K. Mediterranean, Greek, Italian, Southeast Asian, and East . In addition, its top greens are also a very good source of B- European cuisine. complex group of vitamins such as folates, riboflavin,  Raw ones have extra acidic taste, but when mixed with pyridoxine, pantothenic acid and thiamin. other ingredients while cooking gives wonderful flavor and . Furher, the fresh greens are also excellent sources of rich taste. important minerals like calcium, copper, iron and  Regular as well as cherry tomatoes are one of the popular manganese. items in salad preparations. See the comparison table below:  Fresh tomato juices as well as its soups are increasingly becoming popular health-drinks all across the world. Turnips/100 g Turnip greens/100 g Organic varieties contain three times the more lycopene than non-organic. Calories 28 32  Unripe green tomatoes are used in many similar ways like Vitamin C 21 mg 60 mg other raw vegetables to prepare in curries, stews and to make "chutney" in some of the Indian subcontinent states. Vitamin A 0 mg 11587 IU Vitamin K 0.1µg 251µg Selection and storage Turnips are available year around; however, fresh roots are abundant Calcium 30 mg 190 mg in October through March. At maturity, they are usually two to three inches in diameter and weigh between 60 to 250 g. Iron 0.3 mg 1.10 mg This root vegetable usually sold bunched or topped. In the markets Manganese 0.134 mg 0.466 mg look for fresh roots that are small, firm, round and impart delicate sweet flavor. Avoid larger as well as over matured roots as they are Carotene-ß 0 µg 6952 µg woody in textured and excess in fiber that makes dishes unappetizing. See the table below for in depth analysis of nutrients: Once at home, remove the top greens as they rob nutrients of the

roots. The roots can be stored for few weeks at low temperatures Turnips root (Brassica rapa (Rapifera Group) ), Fresh, raw, (32°-35° F) and high relative humidity (95 percent or above). Use top Nutrition Value per 100 g, greens as early as possible as they lose nutrients rather quickly. (Source: USDA National Nutrient data base)

Percentage of Principle Nutrient Value RDA Preparation and serving methods Energy 28 Kcal 1.5% Both root and top greens are used for cooking. Wash roots in cold running water in order to remove soil and any fungicide residues from Carbohydrates 6.43 g 5% the surface. Trim the top and bottom ends of the vegetable. Peeling Protein 0.90 g 1.5% may not be necessary if roots are young; however, over matured turnips will have tough skin that should be removed. Total Fat 0.10 g <1% Here are some serving tips: Cholesterol 0 mg 0% Dietary Fiber 1.8 g 5%  Young turnips are one of the favored items in raw salads for their sweet taste, complementing Vitamins withcabbage, parsnips, carrots, beets, etc. Folates 15 µg 4%  Its cubes can mix well with other vegetables Niacin 0.400 mg 2.5% likekohlrabi, potato, carrots in variety of stews.  Diced roots can be added to poultry, lamb, pork, etc. Pantothenic acid 0.200 mg 4%  Add raw baby turnip slices with olives and cherry tomatoes Pyridoxine 0.090 mg 7% to make delicious appetizer. Riboflavin 0.030 mg 2.5%  Turnip cubes are pickled as in other vegetables like radish, chili-peppers, carrot in many parts of Northern Thiamin 0.040 mg 4% India, Iran, and Pakistan. Vitamin A 0 IU 0%  Top greens are used with other greens and vegetables in soups, curries, and stews. Vitamin C 21 mg 35%

Vitamin E 0.03 mg <1% Vitamin K 0.1 µg <1% Safety profile Turnips and top greens are generally very safe, including in pregnant Electrolytes women. Sodium 39 mg 2.5% However, the roots and top greens contain small amount oxalic acid Potassium 233 mg 5% (0.21 g per 100 g), a naturally-occurring substance found in some vegetables belonging to Brassica family, which may crystallize as Minerals oxalate stones in the urinary tract in some people. It is therefore, Calcium 30 mg 3% those with known oxalate urinary tract stones may have to avoid eating them. Adequate intake of water is advised to maintain normal Copper 0.085 mg 9% urine output in these individuals to minimize the stone risk. (Medical Iron 0.30 mg 4% disclaimer). Magnesium 11 mg 2.5% Zucchini nutrition facts Zucchini squash or courgette is the most popular Manganese 0.134 mg 6% summer squashes in Americas and Europe. Like gourds, it belongs Zinc 0.27 mg 2% within the Cucurbitaceae (cucurbita-pepo) family. Summer squashes are believed to be originating in the Central Phyto-nutrients America and Mexico. Several different cultivars of summer squash Carotene-ß 0 µg -- are grown throughout the United States during the warm, frost-free Carotene-α 0 µg -- season. Almost all the members of the squash family vegetables feature smooth, tender skin, and flesh with small edible seeds and Lutein-zeaxanthin 0 µg -- high moisture content.

Like other members of the summer squash group, zucchini features bush habit rather than the vine spread of the winter-squashes. Its fruits shall be ready for harvesting about 40-50 days after seed implantation. See the table below for in depth analysis of nutrients: Some popular varieties are:  Golden zucchini features brilliant golden-yellow skin that Zucchini (Cucumis pepo), raw with skin, retains its color even after cooking. Nutrition value per 100 g.  Round varieties are dense, heavy, and nearly seedless (Source: USDA National Nutrient data base) with smooth surface. Nutrient Percentage of Principle  Tatume, which is common in Mexico, has similar features Value RDA of round variety but has the large oval shape.  Costata romanesco also known as cocozelle is a long, Energy 17 Kcal <1% narrow variety with the slight bulge at the bottom end. It Carbohydrates 3.11 g 2.5% features pale raised ribs in mottled green skin. When solid Protein 1.21 g 2% and young, this squash is juicy and sweet.  Middle-Eastern types are stocky, pale green, tapering ends Total Fat 0.32 g 1% with a thick dark-green stem. They have smooth shiny skin Cholesterol 0 mg 0% and solid, crispy and flavorful flesh.  Yellow crooknecks have thick warty skin with markedly Dietary Fiber 1 g 3% curved neck. They are crunchy in texture with sweet Vitamins

delicate flavor. Folates 24 µg 6%

Niacin 0.451 mg 3% Health benefits of zucchini (courgette) Pantothenic acid 0.204 mg 5% . Zucchini is one of the very low calorie vegetables; provide Pyridoxine 0.163 mg 13% only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that Riboflavin 0.094 mg 7% helps reduce constipation and offers some protection Thiamin 0.045 mg 4% against colon cancers. . Zucchinis have anti-oxidant value (Oxygen radical Vitamin A 200 IU 7% absorbance capacity- ORAC) of 180 Trolex Equivalents Vitamin C 17.9 mg 30% (TE) per 100g, the value which is far below to some of the Vitamin E 0.12 mg <1% berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and Vitamin K 4.3 µg 4% cholesterol control programs by the dieticians. Electrolytes . Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such Sodium 8 mg 0.5% as carotenes, lutein and zea-xanthin. These compounds Potassium 261 mg 5.5% help scavenge harmful oxygen-derived free radicals and Minerals reactive oxygen species (ROS) from the body that play a role in aging and various disease processes. Calcium 16 mg 1.6% . Courgette is a relatively moderate source of folates, Iron 0.37 mg 5% provides of 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken Magnesium 18 mg 4% adequately before pregnancy, it can help prevent neural Manganese 0.177 mg 8% tube defects in the fetus. Phosphorus 38 mg 5% . It is a very good source of potassium, an important intra- cellular electrolyte. Potassium is a heart friendly electrolyte Selenium 0.2 µg <1% and helps bring the reduction in blood pressure and heart Zinc 0.32 mg 3% rates by countering pressure-effects of sodium. Phyto-nutrients . Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g. Carotene-ß 120 µg -- . Fresh pods, indeed, are good source of anti- Crypto-xanthin-ß 0 µg -- oxidant vitamin-C. Provide about 17.9 µg or 30% of daily- required levels per 100 g. Lutein-zeaxanthin 2125 µg -- . In addition, they contain moderate levels of B-complex Selection and storage group of vitamins like thiamin, pyridoxine, riboflavin and Zucchinis are available all around the year, but they are at their best minerals like iron, manganese, phosphorus, and zinc. during late spring and summer seasons. In the stores choose small to medium-sized zucchini featuring shiny, color. As the fruit matures, it gradually acquires its true genetic color bright green skin, firm and heavy in hand. The best size for zucchini such as orange, red, purple, yellow, etc. is 6 to 8 inches long and 2 inches or less in diameter. Some big sized The hotness of peppers is measured in “Scoville heat units” (SHU). varieties with marrow are specially grown especially for stuffing. On the Scoville scale, a sweet bell pepper scores 0, while a jalapeño Minor superficial scratches and mild bruises are oftentimes seen on pepper around 2,500-4,000 and a Mexican habañeros 200,000 to their surface but are perfectly fine. 500,000 units. Avoid overly mature, large courgette with pitted skin or those with flabby or spongy texture. Furthermore, avoid those with soft and wrinkled ends as they indicate old stock and state of de-hydration. Health benefits of bell pepper Go for organically grown products to get rich flavor and nutrient . Bell pepper contains an impressive list of plant nutrients content. that are known to have disease preventing and health At home, place them in plastic bag and store inside the vegetable promoting properties. Unlike other chili peppers, it is very compartment of the refrigerator set with adequate moisture. They can low in calories and fats. 100 g provide just 31 calories. be stored for up to 2-3 days. . Sweet (bell) pepper contains small levels of health benefiting an alkaloid compound capsaicin. Early laboratory studies on experimental mammals suggest that Preparation and serving methods capsaicin has anti-bacterial, anti-carcinogenic, analgesic Wash them thoroughly in cold, running water just before cooking. and anti-diabetic properties. When used judiciously, it also Sometimes the fruits may require light scrub at places where prickles found to reduce triglycerides and LDL cholesterol levels in or dirt attached firmly. Trim the neck and bases. Peeling of skin is not obese individuals. advised. . Fresh bell peppers, red or green, are rich source Zucchini blossoms are also an edible delicacy. In general, of vitamin-C. This vitamin is especially concentrated in red blossoms are picked up during morning hours when they are fresh peppers at highest levels. 100 g red pepper provides and soft. To prepare, open up blossoms and carefully inspect for about 127.7 µg or about 213% of RDA of vitamin C. insects. Pull off any calyces attached firmly at the base. Vitamin-C is a potent water soluble antioxidant. It is Here are some serving tips: required for the collagen synthesis in the body. Collagen is . Fresh, tender zucchini can be eaten raw in salads. the main structural protein in the body required for . The pods can be used fried, baked, steamed, boiled, or maintaining the integrity of blood vessels, skin, organs, and used in stuffing. bones. Regular consumption of foods rich in this vitamin . It mixes well with potatoes, carrots, asparagus, green helps the human body protect from scurvy; develop beans, etc., in stews, sabzi, and curries. resistance against infectious agents (boosts immunity) and . Fine-sections, chopped or grated, it can be shredded into scavenge harmful, pro-inflammatory free radicals from the bread, pizza, etc. body. Bell pepper nutrition facts . It also contains good levels of vitamin-A. 100 g of sweet Bell pepper or sweet pepper is the most popular of the chili peppers pepper has 3131 IU or 101% of vitamin A. In addition, it in the Capsicum annum family. It is a fruit pod of small perennial contains anti-oxidant flavonoids such as α and ß shrub in the nightshade or Solanaceae family, of the carotenes, lutein, zea-xanthin, and cryptoxanthin. genus, capsicum. Scientific name: Capsicum annum. Together, these antioxidant substances in capsicum help to Unlike their fellow capsicum members, sweet peppers have protect the body from injurious effects of free radicals characteristic bell shape with crunchy, thick fleshy texture. On generated during stress and disease conditions. comparison to other members, bell (sweet) peppers feature . Bell pepper has adequate levels of essential minerals. characteristically least pungency that ranges from zero to very Some of the main minerals in it are iron, copper, zinc, minimal hotness. For the same reasons, they generally treated like potassium, manganese, magnesium, and selenium. vegetables instead of spice. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Selenium is an anti-oxidant micro-mineral that acts as a co-factor for enzyme, superoxide dismutase. . Further, capsicum (sweet pepper) is also good in B- complex group of vitamins such as niacin, pyridoxine Peppers are native to Mexico and other Central American region (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These from where they spread to the rest of the world by Spanish and vitamins are essential in the sense that body requires them Portuguese explorers during 16th and 17th centuries and now grown from external sources to replenish. B-complex vitamins widely in many parts of the world as an important commercial crop. facilitate cellular metabolism through various enzymatic As in other chili pepper varieties, bell peppers also have several functions. cultivar types. However, the plant type and fruit pod (with 3-5 lobes) are common features in almost all cultivars. In structure, sweet pepper features blocky, cube like outer flesh See the table below for in depth analysis of nutrients: enclosing numerous tiny, white, or cream colored, circular and flat seeds. The seeds are actually clinging to the central core (placenta). Bell peppers (Capsicum annuum var annuum), red, To harvest, peppers are handpicked at different stages of maturity raw, Nutrition value per 100 g depending up on the local market preferences. All varieties of unripe (Source: USDA National Nutrient data base) peppers feature green color pods, irrespective of their final destine Nutrient Percentage of Preparation and serving methods Principle Value RDA In general, fresh bell peppers are treated like any other vegetables in the kitchen. Their firm, crunchy consistency together with delicate Energy 31 Kcal 1.5% sweet flavor makes them one of the most sought after vegetable item Carbohydrates 6.03 g 4% in cooking. To prepare, wash bell peppers in cold running water. Cut the stem Protein 0.99 g 2% end and discard it. This way, you can see its inside structure. Total Fat 0.30 g 1% Remove central core with seeds. Now you have a hollow "cup like" Cholesterol 0 mg 0% pepper. Chop it using paring knife into rings or strips as in onions. Although sweet peppers have least capsaicin unlike other chili Dietary Fiber 2.1 g 5.5% peppers, still they may inflict burning sensation to hands and may Vitamins cause irritation to mouth/nasal passages, eyes and throat. Therefore,

Folates 46 µg 12% it may be advised in some sensitive individuals to use thin hand gloves and face masks while handling. Niacin 0.979 mg 6% Here are some serving tips: Pyridoxine 0.291 mg 22%  Fresh raw bell peppers are being used as vegetables in cuisines. They can be eaten as salads or cooked in stir- Riboflavin 0.085 mg 6.5% fries. Thiamin 0.054 mg 4.5%  In many parts of the South Asia, they mixed with other Vitamin A 3131 IU 101% vegetables like potato (aloo-simla mirch), carrots, aubergine, green beans etc., along Vitamin C 127.7 mg 213% with tomato, garlic, onion, mustard seeds, cumin, and other Vitamin E 1.58 mg 11% spices in various mouth-watering stir-fries. Vitamin K 4.9 µg 4%  They can also be stuffed with rice, meat, cheddar cheese, dried fruits, nuts, etc., and then cooked. Electrolytes  They can also be grilled and served with sauce, cheese, Sodium 4 mg <1% and olive oil or with dips. Potassium 211 mg 4.5%  Finely chopped sweet peppers can be used in Chinese- style vegetable stir-fries and noodles. Minerals  Sweet peppers are one of the popular ingredients in Italian Calcium 7 mg 1% pizza and pasta.

Copper 0.017 mg 2%

Iron 0.43 mg 5% Safety profile Magnesium 12 mg 3% The pungent level in bell peppers is almost zero “Scoville heat units” (SHU). Sometimes the seeds and central core may contain Manganese 0.112 mg 5% some capsaicin, which when eaten causes severe irritation and hot Phosphorus 26 mg 4% sensation to mouth, tongue and throat. Note some of these points while handling capsicum annum members Selenium 0.1 µg <1% in general: Zinc 0.25 mg 2%  Capsaicin in chilies, especially cayenne peppers, initially Phyto-nutrients elicit inflammation when it comes in contact with the mucus membranes of oral cavity, throat and stomach, and soon Carotene-ß 1624 µg -- produces severe burning sensation that is perceived as Carotene-α 20 µg -- „hot‟ through free nerve endings in the mucosa. Eating cold Cryptoxanthin-ß 490 µg -- yogurt helps reduce the burning pain by diluting capsaicin concentration and preventing its contact with stomach Lutein-zeaxanthin 51 µg -- walls. Selection and storage  Avoid touching eyes with pepper contaminated fingers. In general, fresh bell peppers are treated like any other vegetables in Rinse eyes thoroughly in cold water to reduce irritation. the kitchen. Their firm, crunchy consistency together with delicate  They may aggravate underlying gastro-esophageal sweet flavor makes them one of the most sought-after vegetable reflux (GER) condition. (Me items in cooking. Bitter gourd (melon) nutrition facts Avoid excessively soft, lusterless, pale green color peppers. Bitter gourd (melon) is perhaps the secret vegetable of the Okinawa Furthermore, avoid those with surface cuts/punctures, bruise, spots Islander longevity! Although the bitterness of Bitter-melon might turn and shriveled stems. some people away from, it can really sweeten your health because of Once at home, should be stored in the refrigerator in a plastic bag its disease preventing and health promoting phyto chemical where they will stay fresh for about a 4days. If stored for prolonged compounds. periods, they may sustain the chill injuries. Botanically it belongs to the family of Cucurbitaceae, of the genus: Momordica and is a member of the same family of squash, watermelon, cantaloupes, cucumber, etc. Scientific name: Momordica charantia. Some of the related varieties are balsam pear, cundeamor, la-kwa, etc.

See the table below for in depth analysis of nutrients:

Bitter melon is the immature pod vegetable, popular in many Asian Bitter gourd or Bitter melon (Momordica charantia), countries. This widely grown as edible pod is, in fact, among the fresh, raw, Nutritive value per 100 g most bitter of all culinary vegetables. (Source: USDA National Nutrient data base) Bitter melon is a temperate /tropical vegetable probably originated in Nutrient Percentage of South-East Asia. Like other members of the Cucurbitaceae family, Principle this plant is a fast-growing, trailing or climbing vine with thin stems Value RDA and tendrils and requires trellis to support the climbing vine. Energy 17 Kcal <1% The pods are characterized by smooth lengthwise ridges and uneven Carbohydrates 3.70 g 3% pebbly surface. Depending upon the cultivar type, immature pods are light to dark green and have oblong or oval shapes with a pointed tip Protein 1.00 g 2% at the blossom end. Internally, the flesh is white with rough edged Total Fat 0.17 g 0.5% seeds, somewhat similar to ridge gourd seeds. As the fruits begin to Cholesterol 0 mg 0% mature, they gradually turn yellow or orange. Dietary Fiber 2.80 g 7% Vitamins Health benefits of Bitter gourd . The vegetable is very low in calories, providing just 17 Folates 72 µg 18% calories per 100g. Nevertheless, its pods are rich in Niacin 0.400 mg 2.5% phytonutrients like dietary fiber, minerals, vitamins and anti- Pantothenic acid 0.212 mg 4% oxidants. . Bitter melon notably contains phyto-nutrient, polypeptide- Pyridoxine 0.043 mg 3% P; a plant insulin known to lower blood sugar levels. In Riboflavin 0.040 mg 3% addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and Thiamin 0.040 mg 3.5% glycogen synthesis in the cells of liver, muscle and adipose Vitamin A 471 IU 16% tissue. Together, these compounds are thought to be Vitamin C 84 mg 140% responsible for reduction of blood sugar levels in the Electrolytes treatment of type-2 diabetes. . Fresh pods are an excellent source of folates, contain Sodium 5 mg <1% about 72 µg/100g (Provides 18% of RDA). Folate helps reduce the incidence of neural tube defects in the Potassium 296 mg 6% newborns when taken by mothers during early pregnancy. Minerals

. Fresh bitter melon is an excellent source of vitamin-C (100 Calcium 19 mg 2% g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C, one of the powerful natural antioxidants, helps Copper 0.034 mg 4% the body scavenge deleterious free radicals one of the Iron 0.43 mg 5% reasons for cancer development. . It is an excellent source of health benefiting flavonoids Magnesium 17 mg 4% such as ß-carotene, α-carotene, lutein, and zea-xanthin. It Manganese 0.089 mg 4% also contains a good amount of vitamin A. Together; these Zinc 0.80 mg 7% compounds help act as protective scavengers against Phyto-nutrients oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various Carotene-ß 190 µg -- disease processes. Carotene-α 185 µg . Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Lutein-zeaxanthin 170 µg -- Thus, helps in relieving indigestion and constipation Selection and storage problems. Fresh pods are available in the market year around. When you buy . In addition, the vegetable is an also good source of niacin bitter melons, look for the fresh, bright pods that feature dark-green (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine color, without any cuts, or blemishes on their surfaces. Choose (vitamin B-6) and minerals such as iron, zinc, potassium, young, tender and immature pods. Immature-fruits are least bitter; manganese and magnesium. and their bitterness rises as the pods mature. . Early laboratory tests suggest that compounds in bitter At home, fresh bitter gourd pods are placed in the plastic zip pouch melon might be effective for treating HIV infection. and stored in the vegetable compartment of the refrigerator, where they stay afresh for up to a week. variety feature bright orange color in contrast to saffron colored Asian cultivars. Preparation and serving methods Wash bitter gourds thoroughly in the running water before cooking. Fresh pods as well as young leaves of can be used for cooking. Health benefits of carrots Bitterness can be reduced by marinating in salted spice mixture and . Sweet and succulent carrots are notably rich in anti- dried in sunlight. There are several local traditional methods to oxidants, vitamins and dietary fiber; however, they provide reduce bitterness like boiling in salt water for 5-10 minutes and then only 41 calories per 100 g, negligible amount of fat and no discarding the water or marinating in yogurt for about 30 minutes. cholesterol. Although its pith and seeds are discarded due to their higher alkaloid . They are exceptionally rich source of carotenes and content, they have also eaten in some Asian regions without any vitamin-A. 100 g fresh carrot contains 8285 µg of beta- reservations. carotene and 16706 IU of vitamin A. Studies have found Here are some serving tips: that flavonoid compounds in carrots help protect from skin, . In India where it is popularly known as karelaused in lung and oral cavity cancers. variety of recipes either stir-fried or stuffed with garam . Carotenes are converted into vitamin A in the liver. Beta- masala,tomato, onions, green chilies, garlic and curry carotene is the major carotene that is present in these leaves. roots. Beta carotene is one of the powerful natural anti- . Goya chanpuru, Okinawan stir-fry with bitter oxidant helps protect body from harmful oxygen-free melon, onion, tofu, pork, and eggs, is a special dish of radical injury. In addition, it also has all the functions of health-conscious island inhabitants. vitamin A such as vision, reproduction (sperm production), . Known as ampalaya in Philippines, it has been widely maintenance of epithelial integrity, growth and used in special dishes like Pinakbet Ilocano, prepared with development. shrimp paste and mixed with vegetables . Carrots are rich in poly-acetylene antioxidant falcarinol. like eggplant (aubergine) and okra. Research study conducted by scientists at University of . Dried, and ground whole bitter gourd has been used in the Newcastle on laboratory animals has found preparation of iced or milk tea in some East Asian regions. that falcarinol in carrots may help fight against cancers by . Bitter gourd is also been used in the pickle preparations. destroying pre-cancerous cells in the tumors. . Fresh roots are also good in vitamin C; provide about 9% of RDA. Vitamin C is water soluble anti-oxidant. It helps the Safety profile body maintain healthy connective tissue, teeth and gum. Its Bitter gourd may contain alkaloid substances like quinine and anti-oxidant property helps the body protect from diseases morodicine, resins and saponic glycosides, which may be intolerable and cancers by scavenging harmful free radicals. by some people. The bitterness and toxicity may be reduced . In addition, this root vegetable is especially rich in many B- somewhat by parboiling or soaking in salt water for up to 10 minutes. complex groups of vitamins such as folic acid, vitamin B-6 Toxicity symptoms may include excessive salivation, facial redness, (pyridoxine), thiamin, pantothenic acid, etc., that acts as dimness of vision, stomach pain, nausea, vomiting, diarrhea, co-factors to enzymes during substrate metabolism in the muscular weakness. (Medical disclaimer) body. Carrots nutrition facts . Further, They also compose healthy levels of minerals like Naturally sweet, delicious and crunchy, carrots are healthy additions copper, calcium, potassium, manganese and phosphorus. you can make to the vegetable list in your diet. Indeed, these root Potassium is an important component of cell and body vegetables come with wholesome health benefiting compounds such fluids that helps controlling heart rate and blood pressure as beta-carotenes, vitamin A, minerals and anti-oxidants in ample by countering effects of sodium. Manganese is used by the amounts. body as a co-factor for the antioxidant enzyme, superoxide Botanically these taproots belong to the Apiaceae or umbelliferous dismutase. family of the genus; Daucus and known scientifically as Daucus carota. The other close Apiaceae members include parsnips, parsley, dill, cumin, etc.

See the table below for in depth analysis of nutrients:

Carrots (Daucus carota), Fresh, raw, Carrot plant is cultivated across the world for its prized taproot. The Nutrition value per 100 g. Total-ORAC value 666 umol plant is biennial and bears flowers during second year of life. TE/100 g. However, in general, the whole plant is harvested prematurely when (Source: USDA National Nutrient data base) the root reaches about an inch in diameter, tender and juicy. Nutrient Percentage of Carrots vary widely in color and shape depending on the cultivar Principle types. Generally, oriental taproots are long, flat upper ends with Value RDA tapering, tail like, lower ends. They are winter season crops in many Energy 41 Kcal 2% parts of Asia. European carrots, on the other hand, have more Carbohydrates 9.58 g 7% rounded ends with almost cylindrical body. In addition, European- Protein 0.93 g 1.5% Total Fat 0.24 g 1% Preparation and serving methods Wash carrots thoroughly before use. Trim both ends; gently scrape Cholesterol 0 mg 0% off outer skin and smaller hairy roots. The younger roots have crispy, Dietary Fiber 2.8 g 7% pleasant taste, and rich flavor. Raw carrots are naturally sweet and juicy; however, boiling them in water for few minutes enriches their Vitamins flavor and enhances the bioavailability of nutrients. Folates 19 µg 5% Here are some serving tips: Niacin 0.983 mg 6% . Fresh carrots can be enjoyed as they are, or can be used raw in vegetable as well as fruit salads. Pantothenic acid 0.273 mg 5.5% Pyridoxine 0.138 mg 10% . Slices mixed with other root vegetables Riboflavin 0.058 mg 4% like radish, beets, tomato, kohlrabi or with greens in mixed salads. Thiamin 0.066 mg 6% Vitamin A 16706 IU 557% . Carrot juice is a refreshing drink, enjoyed either alone or with fruit juice. Vitamin C 5.9 mg 10% Vitamin K 13.2 µg 11% . Carrots blend well with vegetables like green Electrolytes beans, potato, peas in variety of recipes either stewed, in curry, stir fries, etc. Sodium 69 mg 4.5% Potassium 320 mg 6.5% . In South Asia, delicious sweet dish, "gaajar ka halwa," is prepared using grated carrot, almonds,cashews, pistachio, Minerals butter, sugar, and milk. Calcium 33 mg 3% Copper 0.045 mg 5% . The root is also used in the preparation of cakes, tart, pudding, soups, borscht, etc. Iron 0.30 mg 4% Magnesium 12 mg 3% . They are also used in the preparation of healthy baby- foods. Manganese 0.143 mg 6% Cucumber nutrition facts Phosphorus 35 mg 5% Ever wonder how to beat the scorching summer heat? Remember Selenium 0.1 µg <1% humble crunchy cucumber! This wonderful, low calorie vegetable indeed has more nutrients to offer than just water and electrolytes. Zinc 0.24 mg 2% The vegetable is one of the oldest cultivated crops and believed to be Phyto-nutrients originating in the northern plains of Indian subcontinent. The plant is a creeper (vine) like other members of Cucurbita family, for Carotene-α 3427 µg -- example, gourds,squashes, melons, zucchini, etc. Carotene-ß 8285 µg -- Botanically; it belongs to the Cucurbitaceae family; and is known Crypto-xanthin-ß 0 µg -- scientifically as Cucumis sativus.

Lutein-zeaxanthin 256 µg -- Selection and storage Fresh carrots are available in the markets around the season. While buying, look for young, tender, bright-colored roots with firm consistency. Avoid soft, flabby roots, with cuts or mold. Furthermore, Cucumber is easy to grow. Varieties, varying in size, shape, and avoid very large-sized roots as they indicate over maturity; resulting color, are cultivated all around the world. In general, the fruit features in their poor eating quality. dark-green skin, crispy moisture rich flesh, and small edible seeds Excessive sun light exposure of the root aboveground level would concentrated at its core. result in greenish discoloration near the top end due to chlorophyll As in other squash members, cucumbers too are best-harvested photo-pigment deposition. Although this may not affect health badly, young, tender and just short of reaching maturity, at the stage when however, it depletes sweet taste of the roots. Forking or twisted they taste sweet, have crunchy texture, and unique flavor. If left carrots may be the indication of either disease infestation or close uninterrupted, the fruit continues to grow in size, its skin becomes crop cultivation. tougher and turns yellow, and seeds become hard and inedible. Once at home, wash them thoroughly in water to remove dust, soil, Fresh cucumbers are available throughout the season and can be or insecticide/fungicides. Generally, the top greens are trimmed from eaten raw as is or in vegetable salads or juicing. the root and stored in the vegetable compartment of the refrigerator Armenian cucumbers (Cucumis melo var. flexuosus) are long, where they keep well for 1-2 weeks. Set refrigerator temperature crispy, and thin-ribbed, curved, and have light green color. Although level below 35 degree F and high humidity to maintain vitality. grouped botanically in the melon family, they appear and taste just like cucumbers. Miniature varieties such as gherkins, American-dills, and French- cornichons are very small indeed and usually preferred in pickling. Dosakayi is a yellow Indian curry cucumber, has sweet taste and Niacin 0.098 mg <1% neutral flavor. It is used extensively in the preparation of stews and curries, particularly during the summer season in southern parts of Pantothenic acid 0.259 mg 5% India and Sri Lanka. Pyridoxine 0.040 mg 3%

Riboflavin 0.033 mg 3%

Health benefits of Cucumber Thiamin 0.027 mg 2% . It is one of the very low calorie vegetables; provide just 15 Vitamin A 105 IU 3.5% calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary Vitamin C 2.8 mg 4.5% fiber that helps reduce constipation, and offer some Vitamin E 0.03 mg 0% protection against colon cancers by eliminating toxic Vitamin K 16.4 µg 13.6% compounds from the gut. Electrolytes . It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 Sodium 2 mg 0% mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total Potassium 147 mg 3% blood pressure and heart rates by countering effects of Minerals

sodium. Calcium 16 mg 1.6% . Cucumbers contains unique anti-oxidants in moderate ratios such as ß-carotene and α-carotene, vitamin-C, Iron 0.28 mg 3.5% vitamin-A, zea-xanthin and lutein. These compounds help Magnesium 13 mg 3% act as protective scavengers against oxygen-derived free Manganese 0.079 mg 3.5% radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total Phosphorus 24 mg 3% antioxidant strength, measured in terms of oxygen radical Phosphorus absorbance capacity (ORAC value), is 214 µmol TE/100 g. . Cucumbers have mild diuretic property, which perhaps Zinc 0.20 mg 2% attributed to their free-water, and potassium and low Phyto-nutrients sodium content. This helps in checking weight gain and Carotene-ß 45 µg -- high blood pressure. . They surprisingly have a high amount of vitamin K, Crypto-xanthin-ß 26 µg -- provides about 17 µg of this vitamin per 100 g. Vitamin-K Lutein-zeaxanthin 23 µg -- has been found to have a potential role in bone strength by Selection and storage promoting osteotrophic (bone mass building) activity. It also Cucumbers are readily sold in the stores all around the season. has established role in the treatment of Alzheimer's Fresh varieties, depending upon the cultivar type and region, as well disease patients by limiting neuronal damage in their brain. as preserved, pre-processed, and pickled are also made available in

these stores.

In the store, buy fresh ones that feature bright green color, firm and

stout in texture. Look for spots, cuts or breaks over its surface. Do

not buy overly matured or yellow colored since they tend to contain

more insoluble fiber and mature seeds. Furthermore, avoid those

with wrinkled ends as they indicate old stock and state of de- See the table below for in depth analysis of nutrients: hydration. Go for organically grown products to get rich flavor and nutrient content. Cucumber (Cucumis sativus), raw, Once at home, they should be washed thoroughly in clean water to Nutritive value per 100 g. rid off any surface dust and pesticides. The skin comes in a variety of (Source: USDA National Nutrient data base) colors and often with tiny spikes that should be rubbed off easily. Do Nutrient Percentage of not discard the peel as it has vital minerals, phyto-chemicals, and Principle Value RDA fiber. To store, keep them at room temperature for a day or two, but better Energy 15 Kcal <1% stored inside the refrigerator set at high relative humidity where they Carbohydrates 3.63 g 3% stay fresh for several days. Protein 0.65 g 1%

Total Fat 0.11 g 0.5% Preparation and serving methods Cholesterol 0 mg 0% Wash them thoroughly in cold running water just before use. Sometimes, they may require light scrub at places where prickles or Dietary Fiber 0.5 g 1% dirt attached firmly. Trim both ends using sharp knife and rub the Vitamins ends to remove sticky, off-white, fluid like oozing substance in order Folates 7 µg 2% to lessen bitter taste of either ends. Cut into cubes, slices, etc., as you may desire. Here are some serving tips:  Basil herb contains exceptionally high levels of beta- . Fresh, clean cucumbers may be enjoyed as they are carotene, vitamin A, cryptoxanthin, lutein andzea-xanthin. without any additions. These compounds help act as protective scavengers . Its cubes are a great addition to vegetable/fruit salads. against oxygen-derived free radicals and reactive oxygen . Indian yellow curry-cucumber (dosakayi) is used widely in a species (ROS) that play a role in aging and various disease variety of curry and stew preparations in south India with processes. added buttermilk and yogurt.  Zea-xanthin, a yellow flavonoid carotenoid compound, is . Finely chopped fresh slices mixed with selectively absorbed into the retinal macula lutea where it yogurt, cumin, coriander, pepper, and salt to make found to filter harmful UV rays from reaching the retina. Indian cucumber raita. Studies suggest that common herbs, fruits, and vegetables . Cucumber juice is a very good health drink. that are rich in zea-xanthin anti-oxidant help to protect . Fine slices also added in delicious Spanish from age-related macular disease (AMRD), especially in cold tomato and cucumber soup,gazpacho. the elderly. . Gherkin and rind of other varieties have been also used in  100 g of fresh herb leaves contain astoundingly 5275 mg or the preparation of pickles. 175% of daily required doses of vitamin A.Vitamin A is Basil herb nutrition facts known to have antioxidant properties and is essential for The king of herbs, basil herb is one of the oldest and popular herbal vision. It is also required for maintaining healthy mucus plants rich in much notable health benefiting phyto-nutrients. This membranes and skin. Consumption of natural foods rich in highly prized plant is revered as "holy herb" in many traditions all vitamin-A has been found to help the body protect from around the world. lung and oral cavity cancers. Basil belongs to the family of Lamiaceae, of the genus: Ocimum. Its  Vitamin K in basil is essential for many coagulant factors in scientific name is "Ocimum basilicum." the blood and plays a vital role in the bone strengthening function by helping mineralization process in the bones.  Basil herb contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Basil is originally native to Iran, India and other tropical regions of Manganese is used by the body as a co-factor for the Asia. This bushy annual herbal plant is grown for its medicinally antioxidant enzyme, superoxide dismutase. useful leaves and seeds. Basil grows best in warm, tropical climates.  Basil leaves are an excellent source of iron, contains 3.17 Fully-grown plant reaches on an average about 100 cm in height. mg/100 g of fresh leaves (about 26% of RDA). Iron, being a The leaves are light green, silky about 2.5 inches long and 1 inch component of hemoglobin inside the red blood cells, broad with opposite arrangement. The flowers are quite big, white determines the oxygen-carrying capacity of the blood. and arranged in a terminal spike. Varieties of basil herb exist. "Mediterranean" cultivar is typically called sweet basil, has light green leaves as opposite to "Asian basil" (Ocinum sanctum) that feature large, hairy stems and stalks with pink flowers, purple or red leaves and has stronger „clove‟ like flavor. There is also lemon basil, which has "lemon" flavor. Thai basil (O. See the table below for in depth analysis of nutrients: basilicum 'Horapha') is similar in characteristics to Asian basil but features narrow, pointed, light green color leaves with a sweet Basil herb (Ocimum basilicum), Fresh leaves, licorice aroma. Nutritive value per 100 g.

(Source: USDA National Nutrient data base)

Health benefits of Basil herb Nutrient Percentage of Principle  Basil leaves contain many notable plants derived chemical Value RDA compounds that are known to have disease preventing and Energy 23 Kcal 1% health promoting properties.  Basil herb contains many polyphenolic Carbohydrates 2.65 g 2% flavonoids like orientin and vicenin. These compounds Protein 3.15 g 6% were tested in-vitro laboratory for their possible anti-oxidant Total Fat 0.64 g 2% protection against radiation-induced lipid per-oxidation in mouse liver. Cholesterol 0 mg 0%  Basil leaves contain much health benefiting essential oils Dietary Fiber 1.60 g 4% such as eugenol, citronellol, linalool, citral, Vitamins limonene and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties. Folates 68 µg 17%  The herbs' parts are very low in calories and contain no Niacin 0.902 mg 6% cholesterol, but are very rich source of many essential nutrients, minerals, and vitamins that are required for Pantothenic acid 0.209 mg 4% optimum health. Pyridoxine 0.155 mg 12% Riboflavin 0.076 mg 6%

Thiamin 0.034 mg 2.5% Medicinal uses of basil herb Vitamin A 5275 IU 175%  Basil leaves contain health benefiting essential oils such as Vitamin C 18 mg 30% eugenol, citronellol, linalool, citral, limonene, and terpineol. These compounds are known to have anti-inflammatory Vitamin E 0.80 mg 5% and anti-bacterial properties. Vitamin K 414.8 µg 345%  An important essential oil, eugenol has been found to have anti-inflammatory function by acting against the Electrolytes enzyme cycloxygenase (COX), which mediates Sodium 4 mg 0% inflammatory cascade in the body. This enzyme-inhibiting Potassium 295 mg 6% effect of the eugenol in basil makes it an important remedy for symptomatic relief in individuals with inflammatory Minerals health problems like rheumatoid arthritis, osteoarthritis, and Calcium 177 mg 18% inflammatory bowel conditions. Copper 385 mg 43%  Oil of basil herb has also been found to have anti-infective functions by inhibiting many pathogenic bacteria Iron 3.17 mg 40% like Staphylococcus, Enterococci, Magnesium 64 mg 16% Shigella and Pseudomonas.  Basil tea (basil water-brewed) helps relieve nausea and is Manganese 1.15 mg 57% thought to have mild anti-septic functions. Zinc 0.81 mg 7% Garlic nutrition facts Phyto-nutrients Since time immemorial, garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties. This Carotene-ß 3142 µg -- wonderful herbal plant, grown for its underground root or bulb, Crypto-xanthin-ß 46 µg -- contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and Lutein-zeaxanthin 5650 µg -- cancers. Selection and storage This root herb plant belongs within the family of Alliaceae of the Basil plant can be grown in a pot in the backyard so that fresh leaves genusm, Allium; and scientifically known asAllium sativum. It is are readily available for use whenever the need arises. believed to be originating in the mountainous Central Asian region In the herb store, choose fresh organic basil over the dried form of from where it has spread all over the temperate and subtropical the herb since fresh leaves are always superior in quality and flavor. regions around the world. Basil leaves should feature deep green leaves and free from dark spots or yellowing. Dry basil leaves and seeds can be found in these stores. However, sun dried as well as radiation-treated basil leaves may contain significantly decreased vitamin-C and carotene levels. Fresh basil herb should be stored in the refrigerator set at appropriate humidity. Dried basil should be kept in a tightly sealed Allium sativum is a perennial crop and is grown by methods similar to glass container in a cool, dark and dry place where it will keep fresh those used in growing onions. Fully-grown plant reaches about 50 to for up to six months. 60 cm in height and bears underground bulbous root containing about 8-20 bulblets known as cloves. The whole bulb is encased by several layers of white or mauve-tinged thin papery coverings. Preparation and serving methods Several cultivar varieties exist from extra-large elephant garlic to Wash fresh Basil in cold running water or rinse for few minutes to small sized solo garlic. Allium oleraceum or field garlic is a wild, tall remove any dust or pesticide residues. In order to keep the fragrance variety commonly grown in the United Kingdom. and flavor intact, it is generally added at the last moment in the Unlike in onion, garlic flowers are sterile and therefore do not cooking recipes, since prolonged cooking results in evaporation of its produce seeds. New plants generally are grown from implanting the essential oils. individual sections of the bulb. Basil leaves are used to flavor any vegetable, poultry, or meat dish. The herb is also used in tomato and egg dishes, stews, soups, and salads. Health benefits of Garlic Here are some serving tips: . Strong flavored, garlic cloves contain many noteworthy  Fresh or dried basil leaves are being used in the phyto-nutrients, minerals, vitamins, and antioxidants that preparation of soups and dishes. have proven health benefits. Total measured antioxidant  Chopped fresh basil leaves impart richness to vegetable strength (ORAC value) is 5346 µmol TE/100 g. (Italian panzanella salad) as well as fruit salads. . Its bulbs contain organic thio-sulfinite compounds such  Basil herb is one of the main ingredients in „pesto‟, a green as diallyl disulfide, diallyl trisulfide and allyl propyl sauce that is added to soups, vegetables, fish, and pasta disulfide that can form allicin by enzymatic reaction, which dishes in Mediterranean cooking. is activated by disruption of bulb (like crushing, cutting,  A kind of flavor drink made of Basil seeds is popular in etc.). some Asian countries. . Laboratory studies show that allicin reduces cholesterol Pyridoxine 1.235 mg 95% production by inhibiting the HMG-CoA reductaseenzyme within the liver cells. Riboflavin 0.110 mg 8% . Further, allicin also decreases blood vessel stiffness by Thiamin 0.200 mg 17% release of nitric oxide (NO); thereby bring a reduction in the Vitamin A 9 IU <1% total blood pressure. It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps Vitamin C 31.2 mg 52% decrease the overall risk from coronary artery disease Vitamin E 0.08 mg 0.5% (CAD), peripheral vascular diseases (PVD) and stroke. . Research studies also found that consumption of garlic is Vitamin K 1.7 µg 1.5% associated with a possible decrease in the incidence of Electrolytes

stomach cancer. Sodium 153 mg 10% . Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities. Potassium 401 mg 8.5% . Garlic is an excellent source of minerals and vitamins that Minerals are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, Calcium 181 mg 18 % manganese, zinc, andselenium. Selenium is a heart- Copper 0.299 mg 33% healthy mineral, and is an important cofactor for antioxidant Iron 1.70 mg 21% enzymes within the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide Magnesium 25 mg 6% dismutase. Iron is required for red blood cell formation. Manganese 1.672 mg 73% . It contains many flavonoid anti-oxidants like carotene beta, Phosphorus 153 mg 22% zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infectious agents and Selenium 14.2 µg 26% scavenge harmful, pro-inflammatory free radicals. Zinc 1.160 mg 10.5%

Phyto-nutrients Garlic cloves have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance) Carotene-ß 5 µg --

Crypto-xanthin-ß 0 µg -- 95% of vitamin B-6 (pyridoxine), 52% of vitamin C, Lutein-zeaxanthin 16 µg -- 33% of copper, Selection and storage 21% of iron, Garlic bulbs are generally harvested when the lower leaves turn 18% of calcium, yellow and showing signs of dryness. Later, the bulbs are air dried in 26% Selenium, and the shade for few weeks before sold in the market. 73% of manganese In the store, several forms of garlic found, such as whole bulbs, but no cholesterol. dried, individual cloves, processed cloves, dry-powder, or paste. Dry bulbs can be stored at room temperature placed in a cool dark environment away from humidity where they stay in good condition See the table below for in depth analysis of nutrients: for several weeks. Garlic paste, however, should be stored inside the refrigerator. Garlic (Allium sativum), Nutrient value/100 g. Total-ORAC value 5346 µmol TE/100 g. (Source: USDA National Nutrient data base) Medicinal uses  This herb has been used since long time in many Nutrient Percentage of Principle traditional Indian and Chinese medicines as a remedy for Value RDA cold, cough, bronchitis, etc. Energy 149 Kcal 7.5%  Garlic oil has been used as a local applicant for "ring worm" Carbohydrates 33.06 g 25% (fungal dermatitis) infection of skin.  In modern medicine, this exotic herb is advised as health Protein 6.36 g 11% benefiting food for its anti-microbial, anti-cancer, anti- Total Fat 0.5 g 2% diabetic, and immune boosting and cholesterol-lowering Cholesterol 0 mg 0% properties.

Dietary Fiber 2.1 g 5.5% Vitamins Culinary uses Both cloves as well as tender green tops of garlic plant are used in a Folates 3 µg 1% variety of recipes, especially as seasoning. Niacin 0.700 mg 4% In general, leaves are less pungent than the cloves and used in Pantothenic acid 0.596 mg 12% recipes in a similar way like onion tops. Their outer layers are generally peeled away by hand, and internal creamy white smooth bulblet is either chopped using a knife or crushed just before adding to the recipes. Here are some serving tips: Health benefits of ginger root  The herb is one of the common ingredients used to . Ginger has been in use since ancient times for its anti- enhance the flavor of vegetable, meat, and seafood inflammatory, carminative, anti-flatulent, and anti-microbial preparations. properties. Total antioxidant strength measured in terms  Its cloves are added to give a spicy pungent flavor to the of oxygen radical absorbance capacity (ORAC) of ginger preparations like breads, toast and Bruschetta (grilled root is 14840 µmol TE/100 g. bread slices rubbed with garlic paste with toppings such . The root contains health benefiting essential oils such as olive oil, pepper, tomato, cheese, meat...etc.). as gingerol, zingerone, shogaol, farnesene, and small  The cloves also been used in the preparation of seasonal amounts of β-phelladrene, cineol, and soups, chutney, and sauces. citral. Gingerols help improve the intestinal motility and  Tender garlic tops are used like vegetables just have been anti-inflammatory, painkiller (analgesic), nerve like scallions and chivesalong with vegetables, eggs in soothing, anti-pyretic as well as anti-bacterial properties. some recipe preparations in East Asian countries. Studies have shown that it may reduce nausea induced by Undesirable effects motion sickness or pregnancy and may help relieve The sulfide compounds in the garlic metabolized to allyl methyl migraine headache. sulfide, which is excreted through sweat and breathe producing . Zingerone, a chemical compound which gives pungent unpleasant odor and breath (halitosis). character to the ginger root, is effective against E.coli induced diarrhea, especially in children. . This herb root only has 80 calories per 100 g and contains Safety profile no cholesterol. Nonetheless, it composes many essential . Its cloves contain allicin that acts as blood thinner. It is nutrients and vitamins such as pyridoxine (vitamin B-6), therefore, advised to avoid in patients on anticoagulants pantothenic acid (vitamin B-5) that are required for like warfarin as the resultant combination might cause optimum health. excessive bleeding. . Furthermore, the herb also contains a good amount of . Garlic-in-oil, as in the pickle preparations, favors growth minerals like potassium, manganese, copper, and of Clostridium botulism, which may result in a condition magnesium. Potassium is an important component of cell known as botulism (paralysis of nervous system). It is and body fluids that helps controlling heart rate and blood therefore, advised that garlic preparations should be pressure. preserved inside the refrigerator and should be used as quickly as possible. (Medical disclaimer). Ginger root nutrition facts Medicinal uses Ginger root is a popular root herb of culinary as well as medicinal . Ginger root slices, boiled in water with importance. The root still finds a special place in many traditional added lemon or orange juice, and honey, is a popular Indian and Chinese medicines for its unique phyto-chemicals that are herbal drink in ayurvedic medicine to relieve common cold, known to have disease preventing and health promoting properties. cough, and sore throat. The spicy root is actually an underground rhizome of small herb plant . Its extraction is used as a vehicle to mask bitterness and belonging to the Zingiberaceae family, of the genus: Zingiber. after-taste in traditional ayurvedic preparations. Scientific name: Zingiber officinale. . Gingerols increase the motility of the gastrointestinal tract and have analgesic, sedative, anti-inflammatory, and antibacterial properties. Studies have shown that it may reduce nausea caused by motion sickness or pregnancy and may relieve migraine.

The ginger herb is thought to originate in the Himalayan foothills of North India. Today, it is widely grown all over the world as a major commercial crop. Ginger plant grows to about a meter in height. Completely grown plant features thin grass like dark-green leaves and small yellow flowers. See the table below for in depth analysis of nutrients: Its root features knotty finger-like projections that grow downward from the ground surface. Fresh raw root has a silver gray outer Ginger root (Zingiber officinale), surface. Cut sections feature creamy white, yellow, or red-colored Fresh, Nutrient value per 100 g crunchy flesh depending upon the variety. The root often contains (Source: USDA National Nutrient data base) fibrils running through its center, especially in over-matured. Its Nutrient Percentage of Principle pungent, spicy and aromatic smell is due to essential oils and Value RDA phenolic compounds such asgingerols and shogaols. Galangal (Alpinia galanga), also known as blue ginger, is closely Energy 80 Kcal 4% related herb that is used extensively in East Asian regions, especially Carbohydrates 17.77 g 13.5% in Thailand, Malaysia, and Indonesian cuisine. Galangal has mild, Protein 1.82 g 3% subtle flavor and less pungent than ginger. Total Fat 0.75 g 3% Cholesterol 0 mg 0% Safety profile Ginger stimulates many secretary glands in the body; it has Dietary Fiber 2.0 g 5% "sialogogic" effect (increases salivary juice secretion in the mouth) on Vitamins salivary glands; increase bile secretion and its release. Therefore,

the root may be contraindicated in patients with history of gallstones. Folates 11 µg 3% Ginger root is also known to potentiate the toxicity of anti-coagulant Niacin 0.750 mg 4.5% drug warfarin, resulting in severe bleeding episodes. (Medical Pantothenic acid 0.203 mg 4% disclaimer). Peppermint herb nutrition facts Pyridoxine 0.160 mg 12% Peppermint has been one of the popular herbs known since antiquity Vitamin A 0 IU 0% for its distinctive aroma and medicinal value. The herb has a Vitamin C 5 mg 8% characteristic refreshing cool breeze sensation on taste buds, palate and throat when eaten; and on nasal olfaction glands when inhaled. Vitamin E 0.26 mg 1.5% This unique quality of mint is due to the presence ofmenthol, an Vitamin K 0.1 µg 0% essential oil in its fresh leaves and stem. Botanically, the herb belongs to the Lamiaceae family of the Electrolytes genus; Mentha and botanically named asMentha piperita. It is Sodium 13 mg 1% actually a natural hybrid-cross between water mint (Mentha aquatica) Potassium 415 mg 9% and spearmint(Mentha spicata). Mint herb is originally native to Europe, and now cultivated in all the Minerals regions of the world. It grows well under shady conditions and feature Calcium 16 mg 1.6% lance-shaped purple-veined, dark-green leaves with serrated margins and purple color whirly-flowers. Copper In general, the mint plant is usually sterile; producing no seeds and Iron 0.60 mg 7.5% reproducing only vegetative reproduction, spreading lateral through Magnesium 43 mg 11% its underground rhizomes. There exist more than 20 varieties of mint herbs with a wide range of color, fragrance, and flavor. Manganese 0.229 mg 10% Phosphorus 34 mg 5% Health benefits of peppermint Zinc 0.34 mg 3% . Mint contains numerous plant derived chemical compounds Selection and storage that are known to have been anti-oxidant, disease Ginger plant can be grown at home garden or as potherb so that its preventing and health promoting properties. fresh roots and leaves are readily available for immediate use. In the Total antioxidant strength (ORAC) of fresh peppermint store, however, choose the organic, fresh root over the dried form, herb is 13978 µmol TE/100 g. since it is superior in quality and flavor. . The mint herb contains no cholesterol; however, it is rich in Fresh roots should feature heavy in hand, stout, juicy, has grey- essential oils, vitamins and dietary fiber, which helps to yellow peel and free from dark spots or mold. Dried, powdered, or control blood cholesterol and blood pressure inside the ground root can also be found in these stores; however, they may human body. contain significantly reduced levels of volatile oils like gingerols. . The herb parts contain many essential volatile oils Fresh root can be kept in the refrigerator for up to a month or so. like menthol, menthone, menthol acetate. These Powdered/ground ginger should be stored in the refrigerator in compounds effect on cold-sensitive receptors in the skin, airtight containers. mouth and throat, the property which is responsible for the natural cooling-sensation that it initiates when inhaled, eaten, or applied on the skin. Culinary use . The essential oil, menthol also has been analgesic Wash fresh ginger root in cold running water or rinse for few minutes (painkiller), local anesthetic and counter-irritant properties. to remove any sand, soil or pesticide residues. Fresh-root has . Research studies have also been suggested that the pungent flavor and spicy, peppery taste that hit the palate and compounds in the peppermint relax intestinal wall and nostrils. In order to keep the fragrance and flavor intact, it is generally sphincter smooth muscles through blocking calcium added at the last moment in the cooking recipes, since prolonged channel at cell receptor levels. This property of mint has cooking results in evaporation of essential oils. been applied as an anti-spasmodic agent in the treatment . Fresh or dried ginger root along of "irritable bowel syndrome" (IBS) and other colic pain with garlic, cilantro, onion, tomato, cumin and mustard disorders. seeds made to a flavorful curry paste which is then added . Peppermint-herb is an excellent source of minerals like to variety of vegetable, meat and curry/soup preparations. potassium, calcium, iron, manganese and magnesium. 100 . The herb root is also used in the preparation g fresh herb provides 569 mg of potassium. Potassium is of mango, lemon and spondias (ambara in India) pickles. an important component of cell and body fluids that helps . Fresh root can be used in the preparation of variety of control heart rate and blood pressure. Manganese and spicy snacks, candies, and ginger bread in food industry. copper works as co-factors for the antioxidant . Ginger tea is a popular drink in many Asian countries. enzyme, superoxide-dismutase.

. Further, it is rich in many antioxidant vitamins, including Fresh mint leaves should be stored in the refrigerator; place in a zip vitamin A, beta carotene, vitamin-C and vitamin E. The pouch or wrapped in a slightly dampened paper towel. Dried mint can leaves of mint also contain many important B-complex be kept fresh for few months when stored in a tightly sealed glass vitamins like folates, riboflavin and pyridoxine (vitamin B-6); container in a cool, dark and dry place. and the herb is an excellent source of vitamin-K.

Medicinal uses . As mentioned above, the essential oils in the peppermint act on cold-sensitive receptors in the skin, mouth and throat, the property which is responsible for the well-known See the table below for in depth analysis of nutrients: cooling sensation that it provokes when inhaled, eaten, or applied to the skin. This property of mint can be applicable Peppermint (Mentha piperita), Fresh, in the preparation of cough/cold reliving remedies like Nutritive Value per 100 g. syrups, lozenges and nose inhaler. (Source: USDA National Nutrient data base) . Peppermint oil has analgesic, local anesthetic and counter- irritant properties and has been used in the preparation of Nutrient Percentage of Principle topical muscle relaxants and analgesics. Value RDA . It is also being used in oral hygiene products and bad- Energy 70 Kcal 3.5% breath remedies like mouthwash, toothpaste, mouth and Carbohydrates 14.79 g 11% tongue-spray, and more generally as a food flavor agent; e.g. in chewing-gum, candy. Protein 3.75 g 7% . It is also being used in oral hygiene products and bad- Total Fat 0.94 g 3% breath remedies like mouthwash, toothpaste, mouth and tongue-spray, and more generally as a food flavor agent; Cholesterol 0 mg 0% for instance, in chewing gums, candy, etc. (Medical Dietary Fiber 8 g 20% disclaimer). Vitamins

Folates 114 µg 28% Culinary uses Niacin 1.706 mg 10.5% Peppermint should be washed thoroughly in the water in order to remove sand and dirt and to rid off any residual pesticides. In order Pantothenic acid 0.338 mg 6.5% to keep the fragrance and aromatic flavor intact, mint is generally Pyridoxine 0.129 mg 10% used just before preparing recipes. Riboflavin 0.266 mg 20% . Mint leaves used extensively in the preparation of herbal tea. Thiamin 0.082 mg 7% . As a flavoring base in ice cream and other confectionery. Vitamin A 4248 IU 141% . Along with parsley, mint is being used as a garnish. . Mint has also been used in the preparation of soups, and Vitamin C 31.8 mg 53% sauces. Electrolytes . Freshly chopped mint leaves can be a great addition to Sodium 31 mg 2% green salad.

Potassium 569 mg 12% Minerals Safety profile

Individuals with gastro-esophageal reflex disease (GRD) are advised Calcium 243 mg 24% to limit peppermint in their diet since compounds in mint leaves relax Copper 329 µg 36% smooth muscles in the esophageal wall and sphincters by blocking Iron 5.08 mg 63.5% calcium channels in them, which can aggravate their reflux condition. (Medical disclaimer) Magnesium 80 mg 20% Banana fruit nutrition facts Manganese 1.176 mg 51% Go for banana fruit, nature's own energy-rich food that comes in a Zinc 1.11 mg 10% safety envelope! Fresh, delicious bananas are available year around and in fact, one of the cheapest fruits. Botanically, the fruit belongs to Selection and storage the family of Musaceae. Commercially, it is one of the widely Fresh as well as dried peppermint leaves are available in the market cultivated crops in the tropical and subtropical zones. year around. Whenever possible, buy fresh mint over the dried form Scientific name: Musa acuminata colla. of the herb since it is superior in flavor and rich in phyto-nutrients, vital vitamins and anti-oxidants. Fresh mint should feature vibrant green color leaves, and firm stems. They should be free from molds, dark spots or yellowing. Just as with other dried herbs, whenever you purchase dried mint, try to buy one that is organically grown since this will ensure you that it is free from pesticide residues and has not been irradiated. Banana is a perennial herbaceous plant that develops from the dismutase. Copper is required in the production of red underground rhizome. It flourishes well under tropical moisture-rich, blood cells. humid low-lying farmlands. . Fresh banana is a very rich source of potassium. 100 g fruit In fact, the whole plant is a false stem (pseudostem), consisting of provides 358 mg potassium. Potassium is an important broad leaves along with their petioles overlapping around each other component of cell and body fluids that helps control heart in a circular fashion standing up to 2 to 6 meters tall from the ground rate and blood pressure, countering bad effects of sodium. surface depending upon the cultivar types. At maturity, the rhizome gives rise to flower (inflorescence) that is carried up on a long smooth un-branched stem through the centre of the pseudo-stem emerging out at the top in the centre of the leaf cluster. The flower subsequently develops to hanging bunch consisting of 3 to 20 hands (tiers), each with at least 5-10 fingers (fruits) in each hand (tier). Banana plant or plantain bears hanging clusters of fruits as a bunch. See the table below for in depth analysis of nutrients: Fruits are arranged in tiers, with 6-20 fruits in each tier. There are several cultivars of banana grown with different size (4”- Banana fruit (Musa acuminata colla), 9”inch), color (yellow to brown), weight (70-150g) and taste. Nutritive Value per 100 g Structurally, fruit has a protective outer skin and delicious, sweet and (Source: USDA National Nutrient data base) tart, creamy-white color edible flesh inside. Nutrient Percentage of Plantains are other cultivar types, more often used as cooking Principle bananas. They are closely related to the familiar fruit banana or Value RDA dessert banana. Plantains are used as a staple diet in Thailand, Energy 90 Kcal 4.5% Laos, and other Southeast Asian as well as in many parts of tropical Carbohydrates 22.84 g 18% African and Caribbean regions. Protein 1.09g 2% Total Fat 0.33 g 1% Health benefits of banana fruit Cholesterol 0 mg 0% . Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good Dietary Fiber 2.60 g 7% amounts of health benefiting anti-oxidants, minerals, and Vitamins vitamins. . Banana pulp is composed of soft, easily digestible flesh Folates 20 µg 5% with simple sugars like fructose and sucrose that when Niacin 0.665 mg 4% eaten replenishes energy and revitalizes the body instantly; Pantothenic acid 0.334 mg 7% thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in Pyridoxine 0.367 mg 28% the treatment plan for underweight children. Riboflavin 0.073 mg 5% . The fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel Thiamin 0.031 mg 2% movements; thereby reducing constipation problems. Vitamin A 64 IU 2% . It contains health promoting flavonoid poly-phenolic Vitamin C 8.7 mg 15% antioxidants such as lutein, zea-xanthin, ß and α- carotenes in small amounts. These compounds help act as Vitamin E 0.10 mg 1% protective scavengers against oxygen-derived free radicals Vitamin K 0.5 µg 1% and reactive oxygen species (ROS) that play a role in Electrolytes aging and various disease processes. . It is also a very good source of vitamin-B6 (pyridoxine), Sodium 1 mg 0% provides about 28% of daily-recommended allowance. Potassium 358 mg 8% Pyridoxine is an important B-complex vitamin that has a Minerals beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the Calcium 5 mg 0.5% causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body. Copper 0.078 mg 8% . The fruit is an also moderate source of vitamin-C (about Iron 0.26 mg 2% 8.7 mg per 100g). Consumption of foods rich in vitamin-C Magnesium 27 mg 7% helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese 0.270 mg 13% . Fresh bananas provide adequate levels of minerals like Phosphorus 22 mg 3% copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac- Selenium 1.0 µg 2% protective role as well. Manganese is used by the body as Zinc 0.15 mg 1% a co-factor for the antioxidant enzyme, superoxide Phyto-nutrients

Carotene-α 25 µg -- Apples are obtained from the medium-sized tree belonging to the Rosaceae family. The apple tree is originated in the mineral-rich Carotene-ß 26 µg -- mountain ranges of Kazakhstan, and now being cultivated in many Lutein-zeaxanthin 22 µg -- parts of the world. Selection and storage Apple fruit features oval or pear shape; and the outer skin has Once ripened, bananas are very fragile and start decaying in short different colors depending upon the cultivar type. Internally, the juicy time. In the field, bananas are usually harvested while they are green pulp has been off-white to cream in color and has to mix of mild as it is easy to transport when the fruits are raw and firm. sweet and tart taste. Its seeds are inedible because of their bitter In order to ripen, they are usually subjected to ethylene or kept in taste. close proximity with other ripened fruits. In the stores, choose Hundreds of varieties of apples are either eaten as table fruits or as banana fruits based on when you want to use them; greener ones dessert fruit grown in the US and worldwide. Some of the apples are last for more days, while yellow and brown-spotted bananas should sought-after in cooking and baking too. be eaten in a few days. Ready to eat bananas should be quite firm, bright yellow, and emanate rich fruity fragrance. Ripe fruit peels off easily. Ripened, Health benefits of apple fresh bananas are nutritionally enriched and sweeter in taste than  Delicious and crunchy apple fruit is notable for its raw green ones. impressive list of phtyto-nutrients, and anti-oxidants. Avoid mushy or damaged bananas, as they are un-appealing. Studies suggest that its components are essential for normal growth, development and overall well-being.  Apples are low in calories; 100 g of fresh fruit slices provide Preparation and Serving methods only 50 calories. They, however, contain no saturated fats Bananas come with nature gifted protective outer layer of skin, or cholesterol. Nonetheless, the fruit is rich in dietary fiber, therefore, are less likely contaminated by germs and dust. which helps prevent absorption of dietary-LDL or bad . Just discard the peel and enjoy! cholesterol in the gut. The fiber also saves the colon . Banana fruit sections are a great addition to the fruit mucous membrane from exposure to toxic substances by salads. binding to cancer-causing chemicals inside the colon. . Fresh "banana-milkshake" with sugar syrup is a delicious  Apples are rich in antioxidant phyto- drink. nutrients flavonoids and polyphenolics. The total measured . Bananas have also been used in the making of fruit jams. anti-oxidant strength (ORAC value) of 100 g apple fruit is . Grilled banana fruit can be served on cake/ ice cream in 5900 TE. Some of the important flavonoids in apples the Caribbean style dessert. are quercetin, epicatechin, and procyanidin B2. . Banana chips are a snack produced from dehydrated or Additionally, they are also good in tartaric acid that gives fried banana or plantain slices. tart flavor to them. Altogether, these compounds help the . Mash ripe banana fruits and add to cakes, casseroles, body protect from deleterious effects of free radicals. muffins, bread pudding, etc.  Apple fruit contains good quantities of vitamin-C and beta- . Plantain is raw unripe banana that is used as vegetable in carotene. Vitamin C is a powerful natural antioxidant. recipes. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body. Safety profile  Further, apple fruit is a good source of B-complex vitamins Banana fruits are sometimes known to cause skin and systemic such as riboflavin, thiamin, and pyridoxine (vitamin B-6). allergic reactions. In "oral allergy syndrome" which causes itching Together these vitamins help as co-factors for enzymes in and swelling around the mouth or throat within hours after ingestion metabolism as well as in various synthetic functions inside and is related to birch tree and other pollen allergies. the body. The other type of reaction is related to latex allergies and causes  Apple also contains a small amount of minerals like urticaria and potentially serious gastrointestinal symptoms like potassium, phosphorus, and calcium. Potassium is an nausea, vomiting, and diarrhea. (Medical disclaimer). important component of cell and body fluids helps Apple fruit nutrition facts controlling heart rate and blood pressure; thus, counters Delicious and crunchy apple fruit is one of the most popular fruits, the bad influences of sodium. favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” This wonderful fruit is packed with rich phyto- nutrients that in the true senses indispensable for optimal health. The antioxidants in apple have much health promoting and disease prevention properties; thus truly justifying the adage, “an apple a day keeps the doctor away.” Scientific name: Malus domestica. See the table below for in depth analysis of nutrients:

Apple fruit (Malus domestica), Fresh, Nutritive value per 100 g, ORAC value-5900 (Source: USDA National Nutrient data base) Energy 50 Kcal 2.5%  Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron Carbohydrates 13.81 g 11% form from ferrous oxide to ferric oxide. If you have to serve Protein 0.26 g 0.5% them sliced, rinse slices in water added with few drops of Total Fat 0.17 g 0.5% fresh lemon.  Cloudy as well as clear apple juice is a healthy alternative Cholesterol 0 mg 0% drink with dinner. Dietary Fiber 2.40 g 6%  Apple fruit is also used in the preparation of fruit jam, pie, and fruit salad. Vitamins

Folates 3 µg 1% Niacin 0.091 mg 1% Safety profile Good yield demands close attention and supervision of apple crop. Pantothenic acid 0.061 mg 1% According to the environmental-working group reports, apple fruit is Pyridoxine 0.041 mg 3% one of the heavily pesticide-contaminated produce. The most Riboflavin 0.026 mg 2% common pesticides found on apple are organo-phosphorous and organo-chloride pesticides like Permethrin and DDT. Therefore, it is Thiamin 0.017 mg 1% recommended to wash the fruit thoroughly before use. (Medical Vitamin A 54 IU 2% disclaimer). Dates nutrition facts Vitamin C 4.6 mg 8% What nutrients are there in dates? A lot indeed! Here are sweet, Vitamin E 0.18 mg 1% delicious fruits from the tropical oasis, brimming with much-needed Vitamin K 2.2 µg 2% minerals and energy to help you stay fit and healthy. Botanically; they are the fruits grow on the palm tree belonging to the Electrolytes family of Arecaceae in the genus:Phoenix and scientifically named Sodium 1 mg 0% as Phoenix dactylifera. The tree is believed to originate in the lands on the banks of Nile and Euphrates Rivers of ancient Egypt and Potassium 107 mg 2% Mesopotamia. Date palm is now grown extensively for its edible fruits Minerals under warmer climates across all the continents. Calcium 6 mg 0.6%

Iron 0.12 mg 1% Magnesium 5 mg 1%

Phosphorus 11 mg 2% The date fruit is a "drupe" in which outer fleshy part (exocarp and Zinc 0.04 mg 0% mesocarp) surrounds a shell (the pit or stone) of hardened endocarp Phyto-nutrients with a seed inside. The fruit is oval to cylindrical in shape, 3–7 cms long, and 2–3 cms diameter, and when ripe, range from bright red to Carotene-ß 27 µg -- depending on the variety. Crypto-xanthin-ß 11 µg -- There are many varieties of date palm cultivated. „Amir Hajj‟, „Saidy‟, 'Khadrawy' and 'Medjool' is some of the important varieties that are Lutein-zeaxanthin 29 µg -- popular for their superior quality. Selection and Storage Fresh apples are readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Health benefits of dates Avoid fruits with pressure marks over their surface as they indicate . Wonderfully delicious, dates are one of the most popular underlying mottled of pulp. fruits packed with an impressive list of essential nutrients, Fresh apples can be kept at room temperature for few days and vitamins, and minerals that are required for normal growth, stored inside the refrigerator for two to three weeks. Wash them in development and overall well-being. clean running cold water before use to remove any surface dust and . Fresh dates compose of soft, easily digestible flesh and pesticide/fungicide residues. simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used to break the fast during Preparation and Serving tips Ramadan month since ancient times. Wash apples thoroughly in the running water to remove any surface . The fruit is rich in dietary fiber, which prevents LDL dust, insecticide/fungicide sprays. Trim off top end using a paring cholesterol absorption in the gut. Additionally, the fiber knife and cut the fruit into two equal halves. Take out tiny, centrally works as a bulk laxative. It, thus, helps to protect the colon placed, bitter seeds. Slice the fruit into desirable cubes or slices. mucous membrane by decreasing exposure time and as Here are some serving tips: well as binding to cancer-causing chemicals in the colon.  Eat apple fruit as they are, along with their peel in order to . They contain health benefiting flavonoid polyphenolic get maximum health-benefits. antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti- hemorrhagic (prevent easy bleeding tendencies) Protein 1.81g 3% properties. . They are moderate sources of vitamin-A (contains 149 IU Total Fat 0.15 g <1% per 100 g), which is known to have antioxidant properties Cholesterol 0 mg 0% and essential for vision. Additionally, it is also required Dietary Fiber 6.7 g 18% maintaining healthy mucus membranes and skin. Vitamins Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers. Folates 15 µg 4% . They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have Niacin 1.610 mg 10% the ability to protect cells and other structures in the body Pantothenic acid 0.805 mg 16% from harmful effects of oxygen-free radicals. Thus, eating Pyridoxine 0.249 mg 19% dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers. Riboflavin 0.060 mg 4.5% . Zea-xanthin is an important dietary carotenoid that Thiamin 0.050 mg 4% selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering Vitamin A 149 IU 5% functions. It thus offers protection against age-related Vitamin C 0 mg 0% macular degeneration, especially in elderly populations. Vitamin K 2.7 µg 2% . Dates are an excellent source of iron, contains 0.90 Electrolytes mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, Sodium 1 mg 0% determines the oxygen-carrying capacity of the blood. Potassium 696 mg 16% . Further, they are very good in potassium. 100 g contains Minerals 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell Calcium 64 mg 6.5% and body fluids that help controlling heart rate and blood pressure. They, thus, offers protection against stroke and Copper 0.362 mg 40% coronary heart diseases. Iron 0.90 mg 11% . They are also rich in minerals Magnesium 54 mg 13% like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential Manganese 0.296 mg 13% constituent of bone and teeth, and required by the body for Phosphorus 62 mg 9% muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor Zinc 0.44 mg 4% for the antioxidant enzyme, superoxide dismutase. Copper Phyto-nutrients is required for the production of red blood cells. Magnesium Carotene-ß 89 µg -- is essential for bone growth. . Further, the fruit has adequate levels of B-complex group Crypto-xanthin-ß 0 µg -- of vitamins as well as vitamin K. It contains very good Lutein-zeaxanthin 23 µg -- amounts of pyridoxine (vitamin B-6), niacin, pantothenic Selection and storage acid, and riboflavin. These vitamins are acting as cofactors Dates are readily available throughout the groceries' year around. help body metabolize carbohydrates, protein, and fats. Some varieties of fresh, soft, good-quality fruits, however, are found Vitamin K is essential for many coagulant factors in the from September through December. In certain dry regions of Africa, blood as well as in bone metabolism. they picked while just reached maturity and allowed to ripen inside

the jars.

In the stores, one may come across soft, semi-dry, and dried types

put for sale. At home, store them at room temperature in cool place

inside an air-seal container where they stay well for several months.

See the table below for in depth analysis of nutrients: Preparation and serving method High quality dates have been handpicked directly from the bunch and Dates (Phoenix dactylifera), medjool, sold as the premium variety in the markets. On a commercial scale, Nutritive Value per 100 g most are harvested by cutting the entire cluster, fumigated, cleaned, (Source: USDA National Nutrient data base) graded, packed, stored under refrigeration, and released to markets Nutrient Percentage of according to demand. Principle Value RDA Here are some serving tips:  Dry and soft dates are usually eaten out-of-hand. Energy 277 Kcal 14%  They can be stuffed with fillings such as almonds,walnuts, Carbohydrates 74.97 g 58% candied orange and cream cheese.  They can also be chopped and used with fruit salad and in causing blood vessel constriction that would otherwise a range of sweet and savory dishes. elevate blood pressure) and secondly, through increased  Dates are also being used to prepare juice andJallab (a production of the vasodilator substance, nitric oxide (a type of syrup popular in the Middle East and made from beneficial compound that causes relaxation of blood dates, grape molasses, and rose water). vessels). . Anthocyanins are another class of polyphenolic anti- oxidants present abundantly in the red grapes. These Safety profile phyto-chemicals have been found to have an anti-allergic, Date fruit allergy is a rare occurrence. The fruits are safe to eat in anti-inflammatory, anti-microbial, as well as anti-cancer infants, and pregnant woman. However, in some sensitized individual activity. to birch family pollen, exposure to date palm pollen may elicit cross- . Catechins, a type of flavonoid tannin group of anti- hypersensitivity reactions. It is therefore, advised to avoid any food oxidants, found in the white/green varieties have also preparations that contain date palm products in these shown to possess these health-protective functions. individuals.(Disclaimer) . In addition, the berries are very low in calories. 100 g fresh Grapes nutrition facts grapes just provide 69 calories but zero cholesterol levels. Widely popular, grapes are regarded in many cultures as “the queen . Grapes are rich source of micronutrient minerals like of fruits," since centuries. These tiny berries are the storehouse of copper, iron and manganese. Copper and manganese are numerous health promoting phyto-nutrients such as poly-phenolic an essential co-factor of antioxidant enzyme, superoxide antioxidants, vitamins, and minerals. No wonder why many of us dismutase. Iron is especially concentrated more in raisins. include them as an integral part of our diet, be it in the form of fresh In addition, 100 g of fresh grapes contain about 191 mg of table fruits, juice, or in salads! health benefiting electrolyte, potassium. Botanically, they are small round berries; grow in clusters on a . They are an also good source of vitamin-C, vitamin A, perennial and deciduous woody vine of the genus: Vitis. Grapes are vitamin K, carotenes, B-complex vitamins such as native to Europe and Mediterranean regions but now widely pyridoxine, riboflavin, and thiamin. cultivated all around the world.

In structure, each berry features semi-translucent flesh encased in a See the table below for in depth analysis of nutrients: smooth, thin skin. Some varieties contain edible seeds, while others are seedless. The color to the fruit is because of the presence of Grapes, red or green poly-phenolic pigments in them. Red or purple berries are rich in (European type, Thompson seedless), anthocyanins while white-green berries contain more Nutritive Value per 100 g, of tannins, especially, catechin. Interestingly, these antioxidant ORAC Value 3,277 (Source: USDA National Nutrient compounds are densely concentrated on the skin and seeds! data base) The three main species of grapes grown around the world are; Nutrient Percentage of European (Vitis vinifera), North American (Vitis labrusca and Vitis Principle Value RDA rotundifolia), and French hybrids.  Some of popular green cultivars are Thompson seedless, Energy 69 Kcal 3.5% sugarone, and calmeria. Carbohydrates 18 g 14%  Red varieties include emperor, red globe, Protein 0.72 g 1% cardinal, and flame seedless.  Concord and zinfandel are some of flavorful blue-black Total Fat 0.16 g 0.5% cultivars. Cholesterol 0 mg 0% Commercially, many cultivars of grapes are grown for different purposes either eaten as table fruit, fresh or dried (raisin, currant, Dietary Fiber 0.9 g 2% sultana) or in wine production. Vitamins

Folates 2 µg 0.5%

Health benefits of grapes Niacin 0.188 mg 1% . Grapes are rich in polyphenolic phytochemical Pantothenic acid 0.050 mg 1% compound resveratrol. Resveratrol is one of the powerful anti-oxidant, which has been found to play a protective role Pyridoxine 0.086 mg 7.5% against cancers of colon and prostate, coronary heart Riboflavin 0.070 mg 5% disease (CHD), degenerative nerve disease, Alzheimer's Thiamin 0.069 mg 6% disease and viral/ fungal infections. . Resveratrol reduces stroke risk by altering the molecular Vitamin A 66 IU 3% mechanisms in the blood vessels. It does so firstly by Vitamin C 10.8 mg 18% reducing susceptibility of blood vessel damage through decreased activity of angiotensin (a systemic hormone Vitamin E 0.19 mg 1% Vitamin K 14.6 µg 12% Guava fruit nutrition facts Guava is another tropical fruit rich in nutrition. With its unique flavor, Electrolytes taste, and health-promoting qualities, the fruit easily fits in the new Sodium 0% 1 mg functional foods category, often called “super fruits.” It is an evergreen, tropical shrub or low-growing small tree probably Potassium 191 mg 4% originated in Middle Americas. Guavas actually thrive in both humid Minerals and dry climates and can tolerate brief periods of cold spells, but can Calcium 10 mg 1% survive only a few degrees of frost. Adaptability makes it a favorite commercial crop in some tropical areas. Copper 0.127 mg 14% Botanically, this wonderful fruit belongs within the family Iron 0.36 mg 4.5% of Myrtaceae of the genus: Psidium. Scientific name: Psidium Magnesium 7 mg 2% guajava.

Manganese 0.071 mg 3% Zinc 0.07 mg 0.5%

Phyto-nutrients

Carotene-α 1 µg -- During each season, the guava tree bears numerous round, ovoid or Carotene-ß 39 µg -- pear-shaped fruits that are about 5-10 cm long and weigh around 50–200 g. Different cultivars are grown all over the world which, vary Crypto-xanthin-ß 0 µg -- widely in flavor, pulp color, and seediness. Lutein-zeaxanthin 72 µg -- The fruit is soft when ripe with sweet musky aroma and creamy in Selection and storage texture. Internally, the flesh varies in color depending up on the Fresh grapes are available all around the seasons. In the store, cultivar and may be white, pink, yellow, or red. Ripe fruits have rich choose those that feature plump in consistency, free from surface flavor with sweet-tart taste. Each fruit contains numerous tiny, semi- wrinkles with intact skin, without any cuts or cracks or leaking juice, hard edible seeds, concentrated especially at its center. and firmly attached to a healthy-looking green stem. Lift up the whole bunch in the air and shake gently; loose berries, if any falls off easily. Buy exactly ripened berries; green grapes should have a slight Health benefits of guava fruit yellowish hue; red types should be mostly pinkish-red, while purple . Guavas are low in calories and fats but contain several vital and blue-black types should be deep and rich in color. vitamins, minerals, and antioxidant poly-phenolic and Since the fruit tends to spoil early and ferment at room temperature, flavonoid compounds that play a pivotal role in prevention they should always be stored in the refrigerator. Loosely wrap of cancers, anti-aging, immune-booster, etc. washed grapes in a paper towel and place them in a zip pouch bag . The fruit is very rich source of soluble dietary fiber (5.4 g set at high relative humidity. This way, they will keep fresh in the per 100 g of fruit, about 14% of DRA), which makes it a refrigerator for several days. good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in Preparation and serving method the colon. Just before eating, wash the whole bunch to remove any pesticide . Guava-fruit is an excellent source of antioxidant vitamin-C. residues and dust by rinsing in cold-water for several minutes. Place 100 g fresh fruit provides 228 mg of this vitamin, more than then in fresh cold water and gently swish them around few times. Pat three times the DRI (daily-recommended intake). Outer dry using a soft cloth. thick rind contains exceptionally higher levels of vitamin C If you are not going to consume the whole bunch at one go, then than central pulp. separate it into small clusters using scissors. This way, you can keep . Scientific studies shown that regular consumption of fruits the remaining fruit fresher by preventing the stem from drying out. rich in vitamin C helps the body develop resistance against Although, its seeds are rich in nutrients, seedless grapes make infectious agents and scavenge cancer causing harmful recipes much more pleasant to eat. free radicals from the body. Further, the vitamin is required Here are some serving tips; for collagen synthesis within the body. Collagen is the main . Enjoy them as they are without any additions. structural protein in the human body required for maintaining the integrity of blood vessels, skin, organs, and . Add seedless berries in fruit/vegetable salads bones. with peach, pear, tomato, lettuce, apricot , berries,currants, . The fruit is a very good source of Vitamin-A, and apple, pineapple etc. flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have . Dry grapes (raisin, currant, and sultana) are being used in antioxidant properties and are essential for optimum health. confectionary, puddings, cakes, muffins, bread, etc. Further, vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits . The fruit can also be used by food industry for the rich in carotene is known to protect from lung and oral preparation of jams, jellies, juice and wine cavity cancers. . 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount that in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest Magnesium 22 mg 5.5% that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer. Manganese 0.150 mg 6.5% . Fresh fruit is a very rich source of potassium. It contains Phosphorus 11 mg 2% more potassium than other fruits like banana weight per Selenium 0.6 mcg 1% weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood Zinc 0.23 mg 2% pressure. Phyto-nutrients . Further, the fruit is also a moderate source of B-complex vitamins such as pantothenic acid, niacin, vitamin-B6 Carotene-ß 374 µg -- (pyridoxine), vitamin E and K, as well as minerals like Crypto-xanthin-ß 0 µg -- magnesium, copper, and manganese. Manganese is used Lycopene 5204 µg -- by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the Selection and storage production of red blood cells. In the tropical region, guavas are readily available year around. Red flesh variety such as "Thai maroon" flesh guavas are rich in nutrition than green apple guavas. Oftentimes the fruits are left to ripen off the tree to experience their natural flavor. They can also be picked while green but mature and later allowed to ripen at room temperature. Ripe guavas have a characteristic color and aroma. In the store, buy fresh fruits featuring intact skin without any cuts, bruises, or patches. Placing the fruit wrapped in a paper with See the table below for in depth analysis of nutrients: a banana or apple will hasten to ripen. Mature, yet green fruits may be stored for two to five weeks under Guava (Psidium guajava), fresh, the regulated temperature between 46° and 55° F and relative Nutritive Value per 100 g. humidity of 85 to 95 percent. Over ripen fruits can keep well in the (Source: USDA National Nutrient data base) refrigerator only for few days. Nutrient Percentage of Principle Value RDA Energy 68 Kcal 3.5% Preparation and serving methods Wash them in cold running water in order to remove any dust or Carbohydrates 14.3 g 11.5% insecticide residues. Fresh ripe guava is best eaten as they are along Protein 2.55 g 5% with skin. Remove any floral remnants (sepals) at the apex, and then trim either ends with a sharp knife. It can be cubed, or sliced into as Total Fat 0.95 g 3% inapples. Cholesterol 0 mg 0% Here are some serving tips: Dietary Fiber 5.4 g 14%  Eat fresh fruit as it is to enjoy its natural flavor and unique taste. Vitamins  Guava fruit juice is a popular delicious drink in many parts. Folates 49 µg 12.5%  Sliced guava-cubes are a great addition to fruit salads. Niacin 1.084 mg 7%  It is also often used in dessert preparations.  The fruit is also extensively used to make candies, Pantothenic acid 0.451 mg 9% preserves, jellies, jams, marmalade, etc. Pyridoxine 0.110 mg 8.5% Lemon nutrition facts Riboflavin 0.040 mg 3% Juicy, acidic and flavorful lemon is the most widely used citrus fruit worldwide. It is the smallest among citrus fruits yet contains more Thiamin 0.067 mg 5.5% health benefiting nutrients than oranges, pomelo etc. Vitamin A 624 IU 21% Botanically, this citrus fruit belongs to the family of Rutaceae of the genus, Citrus (which also includesorange, Vitamin C 228 mg 396% pomelo, tangerine (mandarin orange), and grapefruit). Scientific Vitamin E 0.73 mg 5% name: Citrus limon. Vitamin K 2.6 µg 2%

Electrolytes

Sodium 2 mg 0%

Potassium 417 mg 9% Lemons are thought to be originated in the Himalayan foothills of Minerals North-East India, from where they spread all across the Middle East,

Calcium 18 mg 2% Europe, Africa, and as far as Americas. Lemons are now largest consumables among fruits. Copper 0.230 mg 2.5% Like other citrus plants, lemons are small, spreading, evergreen trees Iron 0.26 mg 3% growing up to 10-12 feet in most cultivated plantations. They flourish well in temperate and tropical environments, whereas, cold and frosty Citrus fruits, as such, have long been valued for their wholesome conditions would affect their growth adversely. Stems are often nutritious and antioxidant properties. It is scientifically established armed with sharp, stout thorns. Fully-grown plant bears fragrant, that citrus fruits, especially lemons and oranges, by virtue of their white flowers in short cymes. richness in vitamins and minerals, have many proven health benefits. Fruits belonging to the citrus group are described as “hesperidium," Moreover, it is now beginning to be appreciated that the other (A hesperidium is a scientific term to describe the fruit structure biologically active, non-nutrient compounds found in citrus fruits such belonging to the citrus group. In fact, the fruit is a modified berry with as phyto-chemical antioxidants, and soluble as well as insoluble tough, leathery rind. Lemon's peel contains many volatile oil glands in dietary fiber is helpful in reduction in the risk for cancers, many pits. Interior flesh is composed of segments, called carpels, made up chronic diseases like arthritis, and from obesity and coronary heart of numerous juice-filled vesicles that are actually specialized hair diseases. cells). Mature fruits measure about 5-8 cm in diameter and weigh Lychee fruit nutrition facts about 50- 80 g in weight. Delicious and juicy lychee or "Litchi" reminds you the arrival of summer. Botanically, this exotic fruit belongs to the family of Sapindaceae and named scientifically as Litchi chinensis. The L. chinensis is a tropical fruit tree native to the low elevations of Health benefits of lemon the Kwangtung and Fukien provinces of Southern China. It is a slow  Lemons are packed with numerous health benefiting growing, medium-sized evergreen tree with dense, round-topped nutrients. The fruit is low in calories, 29 calories per 100 g, foliage, and smooth, gray, brittle trunk and branches. It may reach one of the lowest among the citrus groups. 40-50 feet height. Litchis, not only eye-catching in spring when the  It contains no saturated fats or cholesterol, but is rich in huge sprays of flowers adorn the tree but also is a stunning sight for dietary fiber (7.36% of RDA). Lemon is one of the very low nature lovers when the tree is full of berries. glycemic fruits.  Its acidic taste is due to citric acid. Citric acid is present up to 8% in its juice. Citric acid is a natural preservative, aids digestion. Studies found that citric acid helps dissolve kidney stones.  Lemons, like other fellow citrus fruits, are an excellent In structure, the fruit is a drupe; oval, heart-shaped or nearly round, source of ascorbic acid (provides about 88% of DRI). measures about 3–5 cm long and 3 cm in diameter and weigh about Ascorbic acid or vitamin-C is a powerful water soluble 10 g. In appearance, the fruit has close resemblances natural anti-oxidant. This vitamin is helpful in preventing with longan and rambutanfruits. scurvy. Besides, consumption of foods rich in vitamin-C Its outer surface is covered with rough leathery rind or peel featuring helps the human body develop resistance against pink color. The peel can be easily removable in the ripe fruits. Inside, infectious agents and scavenge harmful, pro-inflammatory the pulp consists of edible portion or aril that is white, translucent, free radicals from the blood. sweet, and juicy.  Lemons, like oranges, contain a variety of The fruit has sweet, fragrant flavor and delicious to savor. The pulp phytochemicals. Hesperetin, has single, glossy brown nut-like seed, 2 cm long, and 1–1.5 cm in naringin, and naringenin are flavonoid glycosides diameter. The seeds, like in sapodilla, are not poisonous but should commonly found in citrus fruits. Naringenin is found to have not be eaten. Fresh lychees are readily available in the markets from a bio-active effect on human health as antioxidant, free July to October, about 120-140 days after flowering. radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in the cells in-vitro studies. Health benefits of Lychee  They also contain a small level of vitamin A, and other . Lychee fruit contains 66 calories per 100 g, comparable to flavonoid anti-oxidants such as α, and ß-carotenes, beta- that in the table-grapes. It has no saturated fats or cryptoxanthin, zea-xanthin and lutein. These compounds cholesterol, but composes of good amounts of dietary fiber, are known to have antioxidant properties. Vitamin A also vitamins, and antioxidants. required for maintaining healthy mucus membranes and . Research studies suggest that oligonol, a low molecular skin and is also essential for vision. Consumption of natural weight polyphenol, is found abundantly in lychee fruit. fruits rich in flavonoids helps the body to protect from lung Oligonol is thought to have anti-oxidant and anti-influenza and oral cavity cancers. virus actions. In addition, it helps improve blood flow in  Total ORAC value, which measures the anti-oxidant organs, reduce weight, and protect skin from harmful UV strength of 100 g of fresh lemon juice is 1225 µmol TE rays. (Takuya Sakurai (Kyorin University, Japan), Biosci. (Trolex equivalents). Biotechnol. Biochem., 72(2), 463-476, 2008). . Litchi, like citrus fruits, is an excellent source of vitamin C;  The fruit is also a good source of B-complex vitamins such 100 g fresh fruits provide 71.5 mg or 119% of daily- as pantothenic acid, pyridoxine, and folates. These recommended value. Studies suggest that consumption of vitamins are essential in the sense that body requires them fruits rich in vitamin C helps the human body develop from external sources to replenish. resistance against infectious agents and scavenge harmful,  Further, they contain a healthy amount of minerals like iron, pro-inflammatory free radicals. copper, potassium, and calcium. Potassium in an important . Further, it is a very good source of B-complex vitamins component of cell and body fluids helps control heart rate such as thiamin, niacin, and folates. These vitamins are and blood pressure. essential since they function by acting as co-factors to help the body metabolize carbohydrates, protein, and fats. . Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus, it offers protection against stroke Mango is a tropical tree cultivated in many regions of India and now and coronary heart diseases. Copper is required in the distributed wide across the world in many continents. Usually, fruits production of red blood cells. grow at the end of a long, string like stem, with sometimes more than one fruit to a stem. Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in width, and has typical “mango” shape, or sometimes oval or round. Its weight ranges from 150 gm to around 750 gm. Outer skin is smooth and is green in un-ripe mangoes but turns into golden yellow, bright, yellow or orange-red when ripen depending upon the cultivar. Selection and storage Fresh mango season lasts from April until August. Fresh lychee fruits are available in the markets from June to October. Internally, juicy flesh features orange-yellow in color with numerous The Fruit must be allowed to ripen fully on the tree itself since the soft fibrils radiating from the husk (enveloping a single large kidney- ripening process stops soon after harvested. Over maturity makes shaped seed). Its flavor is pleasant and rich, and tastes sweet with them turn dark-brown in appearance and lose their luster and flavor. mild tartness. A high-quality mango fruit should feature no or very While harvesting, snip off the entire fruit brunch, keeping just a short less fiber content and minimal sour taste. Mango seed (stone) may piece of the stem attached to the fruit. either has a single embryo, or sometimes polyembryonic. In the store, choose fruits that feature fresh, without cuts or mold. Litchis have a very good shelf life. Fresh fruits can be kept at room temperature for up-to five days and can be stored for up to five Health benefits of Mangoes weeks in the refrigerator. They can also be frozen or dried and . Mango fruit is rich in pre-biotic dietary fiber, vitamins, canned for export purposes. minerals, and poly-phenolic flavonoid antioxidant compounds. . According to new research study, mango fruit has been Preparation and serving methods found to protect against colon, breast, leukemia and Separate each fruit from the brunch and wash them in cold water. To prostate cancers. Several trial studies suggest peel; gently pinch at stem end and peel away outer coat slowly as in that polyphenolic anti-oxidant compounds in mango are the top picture. Furthermore, using a small-paring knife, make an known to offer protection against breast and colon cancers. incision over its outer tough skin lengthwise all the way to tip. Take . Mango fruit is an excellent source of Vitamin-A and care not to press the fruit otherwise you squirt its juice! Next; flavonoids like beta-carotene, alpha-carotene,and beta- carefully peel away the tough outer skin along with the inner thin cryptoxanthin. 100 g of fresh fruit provides 765 mg or membrane to expose beautiful, jelly textured translucent white flesh. 25% of recommended daily levels of vitamin A. Together; Once you remove its outer cover, put the whole berry in the mouth as these compounds are known to have antioxidant properties you do in seed grapes. Do not bite. To enjoy, gently suck its divinely and are essential for vision. Vitamin A is also required for sweet juice by rolling between your tongue and palate and spit out maintaining healthy mucus membranes and skin. the seed. Consumption of natural fruits rich in carotenes is known to Here are some serving tips: protect the body from lung and oral cavity cancers.  Fresh lychee arils or flesh should be enjoyed all alone . Fresh mango is a good source of potassium. 100 g fruit without any additions. provides 156 mg of potassium while just 2 mg of sodium.  Litchi slices can be a great addition to fruit salads and Potassium is an important component of cell and body dressings. fluids that helps controlling heart rate and blood pressure.  Lychee juice can be a refreshing drink during summer . It is also a very good source of vitamin-B6 (pyridoxine), season. vitamin-C and vitamin-E. Consumption of foods rich  Litchis can be used in jellies, jams, sorbet, sauces, and in vitamin C helps the body develop resistance against syrups. infectious agents and scavenge harmful oxygen-free Mango fruit nutrition facts radicals. Vitamin B-6 or pyridoxine is required for GABA “The king of the fruits," mango fruit is one of the most popular, hormone production within the brain. It also controls nutritionally rich fruits with unique flavor, fragrance, taste, and heath homocystiene levels within the blood, which may otherwise promoting qualities making it a common ingredient in new functional be harmful to blood vessels resulting in CAD and stroke. foods often labeled “super fruits." . Further, it composes moderate amounts of copper. Copper Mango is one of the delicious seasonal fruits grow in the tropics. The is a co-factor for many vital enzymes, including cytochrome tree is believed to be originating in the sub-Himalayan plains of c-oxidase and superoxide dismutase (other minerals Indian subcontinent. Botanically, this exotic fruit belongs within the function as co-factors for this enzyme are manganese and family ofAnacardiaceae, a family that also includes numerous zinc). Copper is also required for the production of red species of tropical-fruiting trees in the flowering plants such blood cells. as cashew, pistachio,...etc. . Additionally, mango peel is also rich in phytonutrients, such Scientific name: Mangifera Indica. as the pigment antioxidants like carotenoids and polyphenols. Mangoes usually harvested while they are green but perfectly mature. Un-ripe ones are extremely sour in taste. Organic mangoes are left to ripe on the tree; however, over-ripen fruits fall off from the tree and be spoiled.

See the table below for in depth analysis of nutrients: In the store, mangoes come in various sizes and colors; therefore, select the one based on the serving size and variety of fruit you love Mango fruit (Mangifera indica), fresh, to devour. “Alphanso” variety from India (Maharashtra state) Nutrition Value per 100 g and “sindhuri" (kesar) varieties from Pakistan are known for their (Source: USDA National Nutrient data base) uniqueness. Totapuri mangoes feature parrot-beak shape tips, smooth shiny and come in attractive green-yellow or orange Percentage of Principle Nutrient Value colors. Totapuri types are best eaten raw, or while just short of full- RDA ripe stage. The pulp features a mix of sweet and tart taste with Energy 70 Kcal 3.5% special mint or clove-like flavors depending on the cultivars. Several Carbohydrates 17 g 13% US cultivars such asHayden, and hybrids are equally popular. Choose the ones with intact skin without any bruises or cuts. Unripe Protein 0.5 g 1% mangoes can be kept at room temperature for few days, and to ripen, Total Fat 0.27 g 1% keep them in paper covers. Ripen ones should be stored in the refrigerator but never below 10° F (50°C). Bring back to normal Cholesterol 0 mg 0% temperature when the fruit is to be eaten to get the natural taste and Dietary Fiber 1.80 g 4.5% flavor. Vitamins

Folates 14 µg 3.5% Preparation and serving method Niacin 0.584 mg 3.5% Wash mangoes in cold running water in order to remove dust and any surface pesticide residue. Mop dry outer skin using soft cloth. Pantothenic acid 0.160 mg 1% Mango fruit should be eaten all alone without any additions to Pyridoxine (vit B-6) 0.134 mg 10% experience its rich flavor. Riboflavin 0.057 mg 4% Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to Thiamin 0.058 mg 5% separate the skin from the pulp. Chop pulp into desired sections. Vitamin C 27.7 mg 46% Alternatively, using a sharp knife, cut through the flesh on either side of the central seed. This way, you get two big haves of a mango fruit. Vitamin A 765 IU 25.5% Then, take one-half and score the flesh in a horizontal and vertical Vitamin E 1.12 mg 7.5% pattern taking care not to cut deep through skin. Invert the whole half Vitamin K 4.2 µg 3.5% to push out the cubes as shown in thepicture: Here are some serving tips: Electrolytes  Mango fruit can be enjoyed all alone without any additions. Sodium 2 mg 0%  Fresh mango cubes are a great addition to fruit salads. Potassium 156 mg 3%  Mango juice with ice cubes is a popular, delicious drink.  Mango fruit juice blended with milk as "mango-milk shake." Minerals Mango fruit is also used to prepare jam, ice cream and in Calcium 10 mg 1% candy industries. Copper 0.110 mg 12%  The unripe, raw, green mango has been used in the preparation of pickles, jam (marmalade), and chutney in Iron 0.13 mg 1.5% the Asian countries. Magnesium 9 mg 2%

Manganese 0.027 mg 1%

Zinc 0.04 mg 0% Safety profile Phyto-nutrients Mango latex allergy, especially with raw, unripe mangoes is common in some sensitized individuals. Immediate reactions may Carotene-β 445 µg -- include itchiness at the angle of the mouth, lips, and tip of the tongue. Carotene-α 17 µg -- In some people, the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory Crypto-xanthin-β 11 µg -- difficulty, vomiting, and diarrhea. Lutein-zeaxanthin 0 µg -- This reaction develops because of the anacardic acid present in Lycopene 0 µg -- raw, unripe mangoes. Cross-allergic reactions with Selection and storage other Anacardiaceaefamily fruits like "cashew apples" are quite Mangoes are seasonal fruits; fresh mango fruit season begins in the common. Such events may be a rarity with completely ripe fruits; month of May, when the rich fragrance heralds its arrival. however, people with known case of mango fruit allergy may have to  Oranges also contain very good levels of vitamin A, and avoid eating them. (Medical disclaimer). other flavonoid antioxidants such as alpha andbeta- Orange fruit nutrition facts carotenes, beta-cryptoxanthin, zea-xanthin and lutein. Delicious and juicy orange fruit contains an impressive list of These compounds are known to have antioxidant essential nutrients, vitamins, minerals for normal growth and properties. Vitamin A is also required for maintaining development and overall well-being. healthy mucus membranes and skin and is essential for Botanically; orange is the citrus fruit belonging to the family of vision. Consumption of natural fruits rich in flavonoids helps Rutaceae of the genus; Citrus (which also includes the body to protect from lung and oral cavity cancers. pomelo, tangerine (mandarin orange) and grapefruit). Scientific  It is also a very good source of B-complex vitamins such as name: Citrus sinensis. thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.  Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart Orange is a tropical to semitropical, evergreen, small flowering tree rate and blood pressure through countering sodium growing to about 5 to 8 m tall and bears seasonal fruits that measure actions. about 3 inches in diameter and weigh about 100-150 g. Oranges are Citrus fruits, as such, have long been valued for their wholesome classified into two general categories, sweet and bitter, with the nutritious and antioxidant properties. It is scientifically established former being the type most commonly consumed. Popular sweet- that citrus fruits, especially oranges, by virtue of their richness in varieties include Valencia, Navel, Persian variety, and blood orange. vitamins and minerals, have many proven health benefits. Moreover, Tangerines are related varieties of oranges distinguished by loose, it is now beginning to be appreciated that the other biologically easily peeled shin (pericarp) and sweet juicy flesh (arils). They are active, non-nutrient compounds in the citrus fruits such as phyto- also known as mandarin oranges in Europe andSatsumas in Japan. chemical antioxidants, soluble and insoluble dietary fiber helps in Just as oranges, these too belong to theRutaceae (citrus Family) and cutting risk for cancers, chronic diseases like arthritis, obesity, and known scientifically as Citrus reticulata. coronary heart diseases. Fruits belonging to the citrus group are described as “hesperidium,” (A hesperidium is a scientific term to describe the fruit structure See the table below for in depth analysis of nutrients: belonging to the citrus group. In fact, the fruit is a modified berry with tough, leathery rind. Orange peel contains many volatile oil glands in Oranges (Citrus sinensis), Fresh, pits. Interior flesh is composed of segments, called carpels, made up Nutritive Value per 100 g. Total-ORAC- 1819 µmol of numerous fluid-filled vesicles that are actually specialized hair TE/100 g. cells). (Source: USDA National Nutrient data base)

Nutrient Percentage of Principle Health benefits of oranges Value RDA  Nutrients in oranges are plentiful and diverse. The fruit is Energy 47 Kcal 2.5% low in calories, contains no saturated fats or cholesterol, Carbohydrates 11.75 g 9% but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as a Protein 0.94 g 1.5% bulk laxative, helps to protect the mucous membrane of the Total Fat 0.12 g 0.5% colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the Cholesterol 0 mg 0% colon. Pectin has also been shown to reduce blood Dietary Fiber 2.40 g 6% cholesterol levels by decreasing its re-absorption in the Vitamins colon by binding to bile acids in the colon.  Oranges, like other citrus fruits, is an excellent source Folates 30 µg 7.5% of vitamin C (provides 53.2 mg per 100 g, about 90% of Niacin 0.282 mg 2% DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body Pantothenic acid 0.250 mg 5% develop resistance against infectious agents and scavenge Pyridoxine 0.060 mg 4.5% harmful, pro-inflammatory free radicals from the blood. Riboflavin 0.040 mg 3%  Orange fruit contains a variety of phytochemicals. Hesperetin, Thiamin 0.100 mg 8% naringin, and naringenin are flavonoids found in citrus Vitamin C 53.2 mg 90% fruits. Naringenin is found to have a bio-active effect on Vitamin A 225 IU 7.5% human health as antioxidant, free radical scavenger, anti- inflammatory, and immune system modulator. This Vitamin E 0.18 mg 1% substance has also been shown to reduce oxidant injury to Vitamin K 0 µg 0% DNA in vitro studies. Total antioxidant strength (ORAC) of Electrolytes oranges (navel variety) is 1819 µmol TE/100 g. Sodium 0 mg 0% Potassium 169 mg 3.5%  Orange fruit sections are a great addition to green and fruit salads. Minerals  Orange fruit juice can be a re-freshening intra-day drink. Calcium 40 mg 4%  The fruit is also used in the preparation of desserts, jams, Copper 39 µg 4% and jellies.  Orange zest (peel) is also used in preparation of popular Iron 0.10 mg 1% dishes for its rich flavor. Magnesium 10 mg 2.5%  Dried orange blossoms and leaves are used as herbal tea. Manganese 0.024 mg 1%

Zinc 0.08 mg 1% Safety profile Phyto-nutrients Insecticide sprays are widely applied over orange crops. Therefore, it is recommended to wash the fruits in cold running water before use. Carotene-β 71 µg -- Organic orange fruits are devoid of these chemicals and are best Carotene-α 11 µg -- suited for zest preparation. (Medical disclaimer.) Crypto-xanthin-β 116 µg -- Papaya fruit nutrition facts Exotic papaya fruit or pawpaw is packed with numerous health Lutein-zeaxanthin 129 µg -- benefiting nutrients. The fruit is one of the favorites of fruit lovers for Lycopene 0 µg -- its nutritional, digestive, and medicinal properties. Papaya tree is Selection and storage grown extensively all over the tropical regions and cultivated for its Orange fruit season begins from October and lasts until February. fruits and latex papain, an enzyme that is used in food industry. Mature fruits are generally harvested from the tree using machines, Botanically, the plant belongs in the family of Caricaceae of and thus may sustain minor, superficial injuries. Such small genus; Carica and scientifically named as Carica papaya. abrasions, however, on the fruit surfaces to usually do not influence the quality of the fruit. In the store, buy fresh fruits that feature firmness, yet yield to gentle pressure but rebound immediately. Fresh oranges have bright color, devoid of any wrinkles on the skin, should feel heavy for their size, and impart sweet aroma. Avoid any overtly soften fruits with spots Papaya tree bears many spherical or pear-shaped fruits that can and mold as they tend to perish early. have about 6-20 inches in length and 4-12 inches in diameter. The Oranges can be kept at room temperature for a week or so and but average-sized papaya weighs about a pound. The fruit is said to keep well for up to two weeks in the fruit/vegetable compartment of ripen when it feels soft to thumb pressure, and its skin has attained the home refrigerator. Keep them loose in the fruit container and an amber to orange hue. place in the cool area away from excessive moisture as they tend to Inside, the fruit features numerous black seeds, encased in a mucin get mold infection early. Store freshly squeezed orange juice inside coat, in the hollow central cavity. The flesh is orange in color with the freezer compartment for later use. Store dried orange zest in a either yellow or pink hues, soft in consistency and has a deliciously cool, dry place in an airtight glass container away from moisture. sweet, musky taste with rich flavor. Babaco fruit is closely related to papaya, has similar appearance and flavor as papaya. Preparation and serving tips Orange fruit can be carried to any place without much cumbersome. Fresh oranges can be eaten at anytime, anywhere; just wash them Papaya fruit health benefits under running water to remove surface dirt and any pesticide . The papaya fruit is very low in calories (just 39 calories/100 residues, peel the skin, and enjoy! g) and contains no cholesterol; however, is a rich source of Remove skin after scoring superficially on the skin with your fingers phyto-nutrients, minerals, and vitamins. or using a knife. Remove rind and fibers and gently peel off . Papayas contain soft, easily digestible flesh with a good membranes and seeds. They are usually be eaten this way. They amount of soluble dietary fiber that helps to have normal can also eaten by slicing the fruit horizontally into two halves and bowel movements; thereby reducing constipation. scooping out sections of the halves with a spoon. . Fresh, ripe fruit is one of the fruits with the highest vitamin- Orange fruit juice is a well cherished drink all over the world. C content (provides 61.8 mg or about 103% of DRI, more However, raw fruits are considered wholesome than their juice in than that of in oranges, or lemons). Research studies have terms of antioxidant benefits. Soluble and insoluble fiber content is shown that vitamin C has many important functions like also lessened to a great degree in the juice. free radicals scavenging, immune booster, and anti- If you wish to go for fresh orange juice, then prepare it yourself at inflammatory actions. home instead of commercial drinks that may contain preservatives . It is also an excellent source of Vitamin-A (provides 1094 and artificial colorants. Bring the fruit to room temperature if kept in IU/100 g) and flavonoids like ß-carotene, lutein, zea- the refrigerator. xanthin and cryptoxanthin. Vitamin A is required for The outermost part of the rind grated using zester to produce orange maintaining healthy mucus membranes and skin and is zest, which also have many culinary values for its flavor rich oil essential for visual sight. These compounds are known to glands. have antioxidant properties; help act as protective Here are some Serving tips: scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Consumption of natural Iron 0.10 mg 1% fruits rich in carotenes has known to protect the body from lung and oral cavity cancers. Magnesium 10 mg 2.5% . Papaya fruit is also rich in many essential B-complex Phosphorus 5 mg 1% vitamins such as Folic acid, pyridoxine (vitamin B-6), Zinc 0.07 mg 0.5% riboflavin, and thiamin (vitamin B-1). These vitamins are Phyto-nutrients essential in the sense that body requires them from external sources to replenish and play a vital role in Carotene-ß 276 µg -- metabolism. . Fresh papaya also contains a good amount of potassium Crypto-xanthin-ß 761 µg -- (257 mg per 100 g) and calcium. Potassium is an important Lutein-zeaxanthin 75 µg -- component of cell and body fluids and helps controlling Selection and storage heart rate and blood pressure countering effects of sodium. Papaya is usually harvested when it shows signs of maturity; evident . Papaya has been proven natural remedy for many as skin slightly turning to yellow. Organic papayas generally left to ailments. In traditional medicine, papaya seeds are anti- ripen on the tree; however, care should be taken since over-ripen inflammatory, anti-parasitic, and analgesic, and they are fruits actually fall off themselves and spoiled. used to treat stomachache and ringworm infections. In the store, papayas come in various sizes and maturity; therefore, select the one based on the serving size and timing. Choose the one with intact skin without any bruises or cuts. Unripe fruits can be kept at room temperature for few days but ripen ones should be stored in the refrigerator. Bring back the fruit to normal temperature when it is to be eaten to get their natural taste and flavor.

See the table below for in depth analysis of nutrients: Unripe green papaya is cooked as a vegetable in many Asian and Papaya fruit (Carica papaya), Fresh, Nutritive Value per Pacific regions. However, the fruit should not be eaten raw as it 100 g. contains toxic alkaloids in its milky latex. (Source: USDA National Nutrient data base) Nutrient Percentage of Principle Value RDA Preparation and serving method Energy 39 Kcal 2% Wash papaya fruit thoroughly in cold running water to remove dust Carbohydrates 9.81 g 7.5% and any pesticide residues. Skin is bitter in taste and inedible. Remove skin with "peeling knife," cut the fruit longitudinally into two Protein 0.61 g 1% equal halves. Gently remove seeds and thin slimy layer loosely Total Fat 0.14 g 0.5% adhering to the flesh. Cut the fruit longitudinally like melon or cut into Cholesterol 0 mg 0% small cubes. Here are some serving tips: Dietary Fiber 1.80 g 4.5%  Ripe papaya fruit is usually eaten raw with a twist Vitamins of lemon drops.

Folates 38 µg 9.5%  Fresh papaya cubes are a great addition to fruit salads.  Papaya juice with ice cubes is a popular drink. Niacin 0.338 mg 2%  Its cubes are used in ice creams, shakes, sorbets, salsa, Pantothenic acid 0.218 mg 4% etc. Pyridoxine 0.019 mg 1.5%  Ripe fruit also goes well with chicken and seafood savory dishes. Riboflavin 0.032 mg 2.5%  Unripe green papaya can be used as a vegetable, either Thiamin 0.027 mg 2% cooked, usually in stews, stir-fry, curries, and soups.

Vitamin A 1094 IU 36%

Vitamin C 61.8 mg 103% Safety profile Vitamin E 0.73 mg 5% Papayas contain white milk like latex substance, which can cause irritation to skin and provoke allergic reaction in some sensitized Vitamin K 2.6 µg 2% persons. Electrolytes Ripe papaya fruit can be safely used by pregnant women. Unripe, green papaya should be avoided in them since it contains a lot Sodium 3 mg 0% of papain, a proteolytic enzyme that used commercially to tenderize Potassium 257 mg 5% meat. In addition, nripe-papaya fruit, seeds, latex, and leaves also Minerals contain carpaine, an alkaloid which could be dangerous when eaten in high doses. Unripe papaya, however, used safely as a cooked Calcium 24 mg 2.5% vegetable.(Medical disclaimer). Pears nutrition facts . Although not well documented, pears are among the least Sweet, delicious and rich flavored pears offer crunchiness of apples allergenic of all fruits and are therefore recommended by yet juicy as peach and nectarine. They are widely popular, especially health practitioners as a safe alternative in the preparation in the whole of the northern hemisphere, for their unique nutrient of food products for allergy sufferers. qualities. . Pears have suggested in various traditional medicines Botanically, it is a "pome fruit” produced by the tree belonging to the being useful in treating colitis, chronic gallbladder family of Rosaceae, in the genus: Pyrus. Pome fruit family also disorders, arthritis and gout. includes apple, loquat, medlar...etc. Scientific name: Pyrus communis.

See the table below for in depth analysis of nutrients:

Pears (Pyrus communis), Fresh, Nutritive value per 100 g Pears are broadly classified based upon their place of origin (Source: USDA National Nutrient data base) as Asian-pears and European-pears. Asian varieties feature crispy Nutrient Percentage of texture and firm consistency that do not change after harvesting or Principle storage makes them ready-to-eat. Whereas, European types Value RDA generally become soft and juicy when allowed to ripen. Energy 58 Kcal 3% In structure, pear fruit has bell or “pyriform” shape; around 5-6 inches Carbohydrates 13.81 g 11% long and weigh about 200 gm. Fresh fruit is firm in consistency with mild „apple‟ flavor. Externally, its skin is very thin and depending Protein 0.38 g <1% upon the cultivar type; the fruit may have green, red-orange or Total Fat 0.12 g 0.5% yellow-orange colors. Internally, it's off white color pulp is crunchy Cholesterol 0 mg 0% and juicy. However, in fully matured ones, the pulp turns to grainy texture with gritty sensation while cutting with a knife. Center of the Dietary Fiber 3.10 g 8% fruit is more or less similar to apple with centrally located tiny inedible Vitamins seeds. 1. Some of the popular Asian varieties are Ichiban Folates 7 µg 2% Nashi, Shinsui, Shinsieki and Nijisseki. Niacin 0.157 mg 1% 2. Popular European types are Bartlett and Comice. Pantothenic acid 0.048 mg 1%

Pyridoxine 0.028 mg 2% Health benefits of pears Riboflavin 0.025 mg 2% . Pears fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which Thiamin 0.012 mg 1% are necessary for optimum health. Total measured Vitamin A 23 IU 1% antioxidant strength (ORAC value) in the fruit is 2941 µmol Vitamin C 4.2 mg 7% TE/100 g. . Pears are a good source of dietary fiber. 100 g fruit Vitamin E 0.12 mg 1% provides 3.1 g or 8% of fiber per 100g. Regular eating of Vitamin K 4.5 µg 4% this fruit may offer protection against colon cancer. Most of Electrolytes the fiber in them is non soluble polysaccharide (NSP), which functions as a good bulk laxative in the gut. Sodium 1 mg 0% Additionally, the gritty fiber content binds to cancer-causing Potassium 119 mg 2.5% toxins and chemicals in the colon, protecting its mucous Minerals membrane from contact with these compounds. . In addition, pear fruit is one of the very low calorie fruits, Calcium 9 mg 1% provides 58 calories per 100g. Just a few sections a day in the diet can bring significant reduction in weight and blood Copper 0.082 mg 9% LDL cholesterol levels. Iron 0.17 mg 2% . They contain good quantities of vitamin C. Fresh fruits Magnesium 7 mg 2% provide about 7% of RDA per 100 g. Manganese 2% . They are moderate sources of antioxidant flavonoids phyto- nutrients such as beta-carotene, lutein and zea-xanthin. Phosphorus 11 mg 2% These compounds, along with vitamin C and A, help the body protected from harmful free radicals. Zinc 0.10 mg 1% . The fruit is a good source of minerals such as copper, iron, Phyto-nutrients

potassium, manganese and magnesium as well as B- Carotene-ß 12 µg -- complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6). Crypto-xanthin-ß 2 µg -- Lutein-zeaxanthin 45 µg -- Selection and Storage The fruit is described as compound (multiple) fruit that develops from Fresh pears are readily available in the stores. While Bartlett variety many small fruits fused together around the central core. Its pulp is is a predominant variety during summer, Comice, Seckel, etc. are juicy and fleshy with the stem serving as a supporting fibrous core. chief fall-season pears. Asian pears are generally ready to harvest by The outer rough, tough, scaly rind may be dark green, yellow, August and available in the stores by September. orange-yellow or reddish when the fruit is ripe. Internal juicy flesh Choose fresh, bright, firm textured fruits with rich flavor. Avoid fruits may range from creamy white to yellow and has a mix of sweet and with pressure marks over their surface as they indicate underlying tart taste with rich flavor. Each fruit measures in size up to 12 inches mottled pulp. Some fruits, especially the Asian varieties, have rusted long and weighs 1 to 8 pounds or more. colored speckles on their outer surface, which is otherwise an acceptable characteristic. Keep unripe pears in a basket with separate chambers at room Health benefits of Pineapple fruit temperature or wrap in paper to ripen as in papaya. Once their . Fresh pineapple is low in calories. Nonetheless, ii is a surface yields to gentle pressure, they are ripe and ready to be storehouse of several unique health promoting compounds, eaten. minerals and vitamins that are essential for optimum To get the maximum nutrient benefits eat them while they are fresh. health. Otherwise, keep them in the refrigerator where they will remain fresh . 100 g fruit provides just about 50 calories equivalent to that for a few days. of apples. Its flesh contains no saturated fats or cholesterol; however, it is rich source of soluble and insoluble dietary fiber like pectin. Preparation and Serving tips . Pineapple fruit contains a proteolytic Wash them in clean running cold water before use to remove any enzyme bromelain that digests food by breaking down surface dust and pesticide/fungicide residues. protein. Bromelain also has anti-inflammatory, anti-clotting Trim both ends using paring knife and cut into two equal halves. and anti-cancer properties. Studies have shown that Take out centrally placed small seeds. Slice the fruit into desirable consumption of pineapple regularly helps fight against cubes or pieces. arthritis, indigestion and worm infestation. As in apple, sliced fruit pieces turn brown on exposure to air due to . Fresh pineapple is an excellent source of antioxidant conversion of iron from ferrous oxide to ferric oxide. If you have to vitamin; vitamin C. 100 g fruit contains 47.8 or 80% of this serve them sliced, rinse slices in water added with few drops of vitamin. Vitamin C is required for the collagen synthesis in fresh lemon. the body. Collagen is the main structural protein in the Since several of the vitamins and minerals are concentrated in body required for maintaining the integrity of blood vessels, significant quantities just underneath the skin, pears should be eaten skin, organs, and bones. Regular consumption of foods as a whole along with its skin to get maximum benefits. rich in vitamin C helps the body protect from scurvy; Here are some serving tips: develop resistance against infectious agents (boosts  Eat pear fruits as they are without any additions to get immunity) and scavenge harmful, pro-inflammatory free maximum health benefits. radicals from the body.  Pear is also used in the preparation of fruit juice, jam, pie, . It also contains small amount Vitamin A (provides 58 IU per and fruit salad. 100 g) and beta-carotene levels. These compounds are  Add as a juice mix with other fruits known to have antioxidant properties. Vitamin A is also like pineapple, peaches, grapes...etc. required maintaining healthy mucus membranes, skin  Dried pieces added n the preparations of baby food. and essential for vision. Studies have suggested that Pineapple nutrition facts consumption of natural fruits rich in flavonoids helps the One of the most prized and popular fruits, pineapple or "ananas" has human body to protect from lung and oral cavity cancers. an interesting history to narrate. The ananas plant is actually native . In addition, this fruit is rich in B-complex group of vitamins to Paraguay in South America. It spread by the local Indians up like folates, thiamin, pyridoxine, riboflavin and minerals through South and Central America and to the West Indies. Later, it like copper, manganese and potassium. Potassium is an was brought to Spain when Columbus discovered Americas‟ in 1493, important component of cell and body fluids, helps from where; it spread to rest of the world by the sailors (just like controlling heart rate and blood pressure. Copper is a tomatoes) who carried it for protection from scurvy wherever they helpful cofactor for red blood cell synthesis. Manganese is went. a co-factor for the enzyme superoxide dismutase, which is Scientifically, it is known as "Ananas comosus" and belongs to the a very powerful free radical scavenger. family of Bromeliaceae, of the genus;Ananas.

See the table below for in depth analysis of nutrients:

Pineapple (Ananas comosus), Fresh, Nutritive Value per 100 g Pineapple is a tropical, perennial, drought-tolerant plant that grows (Source: USDA National Nutrient data base) up to 5-8 ft in height and spreads around about three to four ft. It is Nutrient Percentage of Principle essentially a short, stout stem with a rosette of waxy long, needle- Value RDA tipped leaves. The plant bears several long, oval to cylindrical fruits during each Energy 50 Kcal 2.5% season from March until June. Carbohydrates 13.52 g 10% Protein 0.54 g 1% Preparation and serving method Pineapple can be cut and peeled in many ways. Usually, the crown Total Fat 0.12 g <1% and the base of the fruit are chopped off with a knife. Then, to peel Cholesterol 0 mg 0% the fruit, place its base side down and carefully slice off the skin, carving out any remaining "eyes" with the tip of your knife. Once the Dietary Fiber 1.40 g 4% rind is removed, cut the fruit into your desirable sizes. Vitamins One may also use pineapple "corers" to make the job easier. While Folates 18 µg 4.5% they provide a quick and convenient method for peeling and coring pineapples, sometimes, they result in waste of a good amount of fruit Niacin 0.500 mg 4% since they often cannot be adjusted for different-sized fruits. Pyridoxine 0.112 mg 9% Similarly, some markets offer devices that will peel and core the Riboflavin 0.018 mg 1.5% ananas, but once again, this process may waste some fruit. Here are some serving tips: Thiamin 0.079 mg 6.5%  Fresh ananas sections are a great addition to fruit salads Vitamin A 58 IU 2% and in toppings.

Vitamin C 47.8 mg 80%  Fresh pineapple juice can be a refreshing intra-day drink. Vitamin E 0.02 mg <1% Vitamin K 0.07 µg 0.5%  It also used in the preparation of desserts, jams, and jellies.

Electrolytes  The fruit is used in a variety of delicious pineapple recipes, Sodium 1 mg 0% mainly as a flavoring ingredient. Potassium 109 mg 2.5%

Minerals Safety profile Calcium 13 mg 1.3% Pineapple fruit contains a proteolytic enzyme bromelain that may cause excessive uterine bleeding if consumed in large quantities Copper 0.110 mg 12% during pregnancy. (Medical disclaimer). Iron 0.29 mg 3.5% Pomegranate nutrition facts Magnesium 12 mg 3% Pomegranate is among the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting characteristics. Along with Manganese 0.927 mg 40% berries, and some tropical exotics such as mango, it too has novel Phosphorus 8 mg 1% qualities of functional foods often called as “super fruits.” Botanically, it is a small size fruit-bearing deciduous tree belonging Selenium 0.1 µg <1% within the Lythraceae family, of genus:Punica. The fruit is thought to Zinc 0.12 mg 1% originate in the Sub-Himalayan range of North India. Scientific Phyto-nutrients name: Punica granatum.

Carotene-ß 35 µg -- Crypto-xanthin-ß 0 mcg -- Selection and storage Pineapple or ananas season lasts from March until June when fresh fruits available in the markets at their best. In the store, choose that The tree grows to about five and eight meters tall. It is cultivated at a are heavy for their size. While larger fruits will have a greater commercial scale in vast regions across Indian sub-continent, Iran, proportion of edible flesh, there is usually no difference in quality Caucuses and Mediterranean regions for its fruits. Completely between a small and large-size pineapple. grown-up tree bears numerous spherical, bright red, purple, or Choose fruit that should be free of soft spots, mold, bruises and orange-yellow colored fruits depending on the cultivar types. Each darkened "eyes," all of which may indicate that the fruit is past its fruit measures about 6-10 cm in diameter and weighs about 200 gm. prime. Some people judge freshness, ripeness and quality by tapping Its outer skin or rind is tough and features leathery texture. a finger against the side of the fruit. A good, ripe pineapple has a Interior of the fruit is separated by white, thin, spongy, membranous, dull, solid sound while immaturity and poor quality are indicated by a bitter tissue into compartments. Such sections, packed as sacs, filled hollow thud. It stops ripening as soon as it is picked; therefore, with tiny edible sweet, juicy, pink pulp encasing around a single, choose a fruit with a fragrant sweet smell at the stem end. Avoid angular, soft or hard (in over-mature fruits) seed. those that smell musty, sour or fermented. Pomegranate is one of the most extensively cultivated fruits for food, Ripe ones perish quickly if left at room temperature. Since they chill juice, flavor, and color, making it a common ingredient in new sensitive and cannot be stored in the refrigerator for long periods, functional foods often called “super fruits." better use as early as possible. However, if not readily eaten you may place the ripe fruit in the refrigerator for 1-2 days, for later use. Health benefits of Pomegranate . The fruit is moderate in calories; 100 g provides 83 calories, slightly more than that in the apples. It contains no cholesterol or saturated fats. . It is rich source of soluble and insoluble dietary fibers, Sodium 3 mg 0% providing about 4 g per 100 g (about 12% of RDA), which aid in smooth digestive and bowel movements. The fruit is Potassium 236 mg 5% suggested by nutritionists in the diet for weight reduction Minerals

and cholesterol controlling programs. Regular inclusion of Calcium 10 mg 1% fruits in the diets boosts immunity, improves circulation, and offers protection from cancers. Copper 18% 0.158 mg . Punicalagin is a polyphenolic anti-oxidant compound Iron 0.30 mg 4% found abundantly in the pomegranate juice. Studies suggest that punicalagin and tannins are effective in Magnesium 12 mg 3% reducing heart-disease risk factors by scavenging harmful Manganese 0.119 mg 5% free radicals from the body. Phosphorus 36 mg 5% . Total antioxidant strength of pomegranate fruit measured in terms of its oxygen radical absorbance capacity (ORAC) Selenium 0.5 µg 1% is 2341 µmol TE/100 g. Zinc 0.35 mg 3% . The fruit is an also good source of antioxidant vitamin-C, Phyto-nutrients provides about 17% per 100 g of daily requirement. Consumption of fruits rich in vitamin C helps the body Carotene-ß 0 µg -- develop resistance against infectious agents by boosting Crypto-xanthin-ß 0 µg -- immunity. Selection and storage . Regular consumption of pomegranate has also been found World‟s best pomegranates are grown in the southern states of to be effective against prostate cancer, benign prostatic Afghanistan in Kandahar, Balkh, Helmand, and Nimruz provinces. hyperplasia (BPH), diabetes, and lymphoma. The pomegranate fruit is judged ripe when it develops distinctive . Further, it is an also good source of many vital B-complex color and sound metallic when tapped by the finger. Fruits must be groups of vitamins such as pantothenic acid (vitamin B-5), picked before over maturity otherwise, the seeds become hard, folates, pyridoxine and vitamin K, and minerals like inedible, and the whole fruit tends to crack open. calcium, copper, potassium, and manganese. In the store, choose pomegranates that have smooth skin, free from

any bruises, cuts or mold. At home, store the fruits in cool dark place

at room temperature for 5-8 days or more. In general, they have a See the table below for in depth analysis of nutrients: long shelf life. You can also place them inside the refrigerator for a Pomegranate (Punica granatum), Fresh, couple of weeks. ORAC value 2341 µmol TE/100 g. Nutrition value per 100 g. (Source: USDA National Nutrient data base) Preparation and serving method Nutrient Percentage of Wash pomegranate fruit in cold water or rinse in tepid water to bring Principle Value RDA to normal temperature if kept in the cold storage. Energy 83 Kcal 4% To experience its rich flavor, eat fresh fruit as it is without adding anything. Generally, the fruit is eaten out of hand by making Carbohydrates 18.70 g 14% superficial vertical incisions on the tough skin and then breaking it Protein 1.67 g 3% apart. Clusters of juice sacs are lifted out, and the white membrane, pith, and rinds are separated from the arils. Separating its juicy, Total Fat 1.17 g 6% delicate arils is simplified by performing this task in a bowl of cold Cholesterol 0 mg 0% water, whereby its seeds settle down at the bottom and pulp float. Dietary Fiber 4 g 11% Remove water and gently pat dry seeds. Arils also make an attractive garnish when sprinkled on salads and Vitamins dishes. Folates 38 µg 9.5% Here are some serving tips:  Fresh fruits make fantastic refreshing juice. Niacin 0.293 mg 2%  Pomegranate juice can be used in soups, jellies, sorbets, Pantothenic acid 0.135 mg 3% sauces as well as to flavor cakes, baked apples. Pyridoxine 0.075 mg 6%  It is used in the preparation of traditional Persian recipes such as fesenjan, made from pomegranate juice and Riboflavin 0.053 mg 4% ground walnuts; rice pilaf, and delicious ash-e-anar soup. Thiamin 0.067 mg 5.5%  Pomegranate concentrate is a popular item used in the Vitamin A 0 IU 0% Middle Eastern and Mediterranean recipes. The juice is concentrated to about 250% stronger, and when added in Vitamin C 10.2 mg 17% cooking, gives unique flavor and intense sweet taste. Vitamin E 0.60 mg 4% Plums nutrition facts Wonderfully delicious and juicy plums are botanically belonging Vitamin K 16.4 µg 14% within the family of Rosaceae. The fruit is a drupe belonging to the Electrolytes genus: Prunus which also includes peaches, nectarine, almonds and help the body metabolize carbohydrates, proteins and fats. damson. Scientific name: Prunus domestica. They also provide about 5% RDA levels of vitamin K. The plant is best described as small tree or large shrub and widely Vitamin K is essential for many clotting factors function in cultivated in the United States, Europe, Japan and China. Many the blood as well as in bone metabolism and help reduce cultivars of plums are grown all over the world, which differ in their Alzheimer's disease in the elderly. color, size and growing characteristics based upon their country of origin. Generally, each variety of the plum trees bears numerous, almost uniform sized fruits between May and September months.

See the table below for in depth analysis of nutrients:

Plums (Prunus domestica), fresh, Nutrition value per 100 g. Each berry is about the size of medium-sized tomato, measuring (Source: USDA National Nutrient data base) about 5-6 cm in diameter and weigh about 50-70 g. It has central Nutrient Percentage of depression at the stem side. Internally, the pulp is juicy and varies Principle widely from creamy yellow, crimson, light-blue or light-green in color Value RDA depending upon the cultivar type. Energy 46 Kcal 2.3% There is centrally placed single, smooth but hard stone-like seed. Carbohydrates 11.42 g 8% Seeds are inedible. It has sweet and tart taste pulp with pleasant aroma. Some common Protein 0.70 g 1% cultivars of plums are: cherry plum, damson, blackthorn plum. Total Fat 0.28 g 1%

Cholesterol 0 mg 0%

Health benefits of Plums Dietary Fiber 1.40 g 3.5% . Delicious, fleshy, succulent plums are low in calories (46 Vitamins calories per 100 g) and contain no saturated fats; however, contain numerous health promoting compounds, minerals Folates 5 µg 1% and vitamins. Niacin 0.417 mg 3% . Certain health benefiting compounds present in the plum Pantothenic acid 0.135 mg 3% fruits, such as dietary fiber, sorbitol, andisatin are known to help regulate the functioning of the digestive system and Pyridoxine 0.029 mg 2% thereby relieve constipation conditions. Riboflavin 0.026 mg 2% . Total antioxidant strength of plums measured in terms of ORAC (Oxygen radical absorbance capacity) is 6259 Thiamin 0.028 mg 2% µmol TE/100 g. Fresh berries are a moderate source Vitamin A 345 IU 11.5% of vitamin C, which is also a powerful natural antioxidant. Vitamin C 9.5 mg 16% Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents, counter Vitamin E 0.26 mg 2% inflammation and scavenge harmful free radicals. Vitamin K 6.4 µg 5% . Fresh plums, especially yellow Mirabelle type, are a Electrolytes moderate source of vitamin A and beta carotene. Vitamin A is essential for good eye sight. It is also required for Sodium 1 mg 0% maintaining healthy mucus membranes and skin. Potassium 157 mg 3% Consumption of natural fruits rich in vitamin A has found to Minerals protect from lung and oral cavity cancers. . The fruit is also good in health promoting flavonoid poly Calcium 6 mg 0.6% phenolic antioxidants such as lutein, cryptoxanthin and zea-xanthin in significant amounts. These compounds help Copper 0.057 mg 6% act as scavengers against oxygen-derived free radicals Iron 0.17 mg 2% and reactive oxygen species (ROS) that play a role in Magnesium 7 mg 2% aging and various disease processes. Zea-xanthin, an important dietary carotenoid selectively absorbed into the Manganese 0.052 mg 2% retinal macula lutea where it is thought to provide Phosphorus 16 mg 2% antioxidant and protective UV light-filtering functions. . Plums are plentiful in minerals like potassium, fluoride and Selenium 1.0 µg 2% iron. Iron is required for red blood cell formation. Potassium Zinc 0.10 mg 1% is an important component of cell and body fluids that helps Phyto-nutrients controlling heart rate and blood pressure. . In addition, the berries are moderate sources in B-complex Carotene-ß 190 µg -- groups of vitamins such as niacin, vitamin B-6 and Crypto-xanthin-ß 35 µg -- pantothenic acid. These vitamins are acting as cofactors Lutein-zeaxanthin 73 µg -- Selection and storage fruit, seeds, and wood. The tree grows best under tropical humid and Plums are available year round, but they are at their best between rainy climates but rarely survives cold and frosty conditions. Jackfruit May until September. In the store, look for fresh fruits featuring rich is a huge tree that grows to as high as 30 meters, higher than the color and may still have a slight whitish "bloom," indicating that they mango tree. have not been over handled. Avoid those ones with excessively soft, During the season, each tree bears as many as 250 large fruits, or with cuts or bruises. Ripen fruits yield to gentle pressure and supposed to be the largest tree-borne fruits in the world. The fruit feature a sweet aroma. varies widely in size, weigh from 3 to 30 kg, and has oblong or round Slightly hard mature plums can be kept at room temperature until shape measuring 10 cm to 60 cm in length, 25 to 75 cm in diameter. they ripen. Ripe ones can be placed in the refrigerator but should be The unripe fruits are green; when ripen, might turn to light brown brought to room temperature before being eaten in order to enjoy color and spread a strong sweet, fruity smell. their rich flavor. Dry plums called "prunes," can be stored at room As in durian fruit, its outer surface is covered with the blunt thorns temperature for few days. like projections, which become soft as the fruit ripe. Its interior consists of orange-yellow colored edible bulbs. Each bulb consists of sweet-flavored sheaths that enclose a smooth, oval, light-brown color Preparation and serving method seed. Wash plums in cold running water just before using. Fresh ripe Jackfruit seed is 2 to 4 cm long and 1 to 3 cm thick and is white and plums should be enjoyed as a whole along with skin. crisp within. There may be as many as 100 to 500 edible bulbs embedded in a single fruit interspersed between thin bands of fibers. Cut section and Almost all the parts of the tree secrete white sticky latex like milk stone-seed. (juice) when injured.

Incise lengthwise deeply until the hard seed felt and then remove the seed. Skin may be peeled off using paring knife as in apples. Health benefits of jackfruit However, its peel not only provides good fiber content but also . 100 g of edible jackfruit bulbs provide 95 calories. The fruit contains some health benefiting anti-oxidant pigments. Therefore, is made of soft, easily digestible flesh (bulbs) with simple just wash the fruit and enjoy without discarding the skin. They can sugars like fructose and sucrose that when eaten also be baked or stewed. replenishes energy and revitalizes the body instantly. Here are some serving tips: . Jackfruit is rich in dietary fiber, which makes it a good bulk . Plum sections are a great addition to salads. laxative. The fiber content helps to protect the colon . The fruits are being used in the preparation of pie, mucous membrane by decreasing exposure time and as desserts, jams and jellies. well as binding to cancer-causing chemicals in the colon. . They can also be used in a variety of recipes and are . Fresh fruit has small amounts of vitamin-A, and flavonoid usually baked or poached. pigments such as carotene-ß, xanthin, lutein and . Dried plums in general known as prunes are added to cryptoxanthin-ß. Together, these compounds play vital muffins, cakes, ice-creams, etc., as in other dry fruits roles in antioxidant and vision functions. Vitamin A is also like raisins, apricots and figs. required for maintaining integrity of mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and carotenes has been found to protect from lung and oral Safety profile cavity cancers. Plums contain oxalic acid, a naturally-occurring substance found in . addition, jackfruit is a good source of antioxidant vitamin-C, some fruits and vegetables, which may crystallize as oxalate stones provides about 13.7 mg or 23% of RDA. Consumption of in the urinary tract in some people. Therefore, people with known foods rich in vitamin C helps the body develop resistance oxalate urinary tract stones are advised to avoid eating plums. against infectious agents and scavenge harmful free Adequate intake of water is advised to maintain normal urine output radicals. even if these individuals want to eat them. (Medical disclaimer) . It is one of the rare fruits that is rich in B-complex group of Jackfruit nutrition facts vitamins. It contains very good amounts of vitamin B-6 Unique for its size, delicious jackfruit is rich in energy, dietary fiber, (pyridoxine), niacin, riboflavin, and folic acid. minerals, and vitamins. As in other tropical fruits such . Fresh fruit is a good source of potassium, magnesium, as durian, banana etc., the fruit is also high in calories. Nevertheless, manganese, and iron. Potassium is an important it contains no saturated fats or cholesterol, making it one of the component of cell and body fluids that helps controlling healthy fruits to relish! heart rate and blood pressure. Botanically, this popular Asian tropical fruit belongs to the family of moraceae, genus: Artocarpus and is closely related to figs, mulberry, and breadfruit. Scientific name: Artocarpus heterophyllus.

The jackfruit tree is believed to be indigenous to the Southwestern rain forests of India. It is widely cultivated in the tropical regions of Indian subcontinent, Thailand, Malaysia, Indonesia and Brazil for its Jackfruit seeds Phosphorus 36 mg 5% Phosphorus 21 mg 3% Selenium 0.6 mg 1% Zinc 0.42 mg 4% Phyto-nutrients

Carotene-ß 61 µg -- Crypto-xanthin-ß 5 µg --

Jackfruit seeds are indeed very rich in protein and nutritious. In Lutein-zeaxanthin 157 µg -- general, the seeds are gathered from the ripe fruit, sun-dried and Selection and storage stored for use in rainy season in many parts of South Indian states. Jackfruit is the summer season fruit that coincides with other tropical Different variety of recipes prepared in Southern India where they are commoners like mango, durian andmangosteen. eaten either by roasting as a snack or added to curries in place of In the store, buy the fruit that emits mild yet rich flavor and just yields lentils. to thumb pressure. Thorn like projections becomes soft in the ripened fruit. Once ripen, the fruit deteriorates rather quickly unless stored in the refrigerator.

Preparation and serving method The fruit is cut in a similar fashion like other larger fruits See the table below for in depth analysis of nutrients: like watermelon. White, gummy latex oozes from the cut ends even in ripen fruit but to a lesser extent than in the unripe ones. The latex Jack fruit (Artocarpus heterophyllus), problem can be overcome by applying little coconut oil on the hands Nutritive Value per 100 g. while separating bulbs since protective gloves would not help. (Source: USDA National Nutrient data base) Another great way of dealing with this problem is mopping or rubbing the cut sections with lemon slice. The thick rind that runs through the Nutrient Percentage of Principle middle of the fruit is then removed, and the whole section is gently Value RDA twisted few turns in order to loosen individual bulbs. Energy 95 Kcal 5% Each edible bulb is made of thick orange-yellow flesh; cut open it Carbohydrates 23.5 g 18% with small knife or split the bulb with fingertips vertically. Inside each Protein 1.72 g 3% bulb, you find thick light brown color seed; keep it aside and enjoy the delicious flesh (sheath). Total Fat 0.64 g 3%

Cholesterol 0 mg 0% Dietary Fiber 1.5 g 4% Here are some serving tips:  Jackfruit bulbs have unique flavor and sweet taste. Enjoy Vitamins them without the additions in order to experience their rich Folates 24 µg 6% taste. Niacin 0.920 mg 6%  Jackfruit slices, mixed with grated coconut, honey and banana slices and relished in one of the wonderfully Pyridoxine 0.329 mg 25% delicious preparations commonly served on festive Riboflavin 0.055 mg 4% occasions in southern parts of India. Thiamin 0.105 mg 9%  The fruit is also used in jam, jelly and dessert preparations.  Fruit slices are a great addition to fruit salad. Vitamin A 110 IU 3.5%  Jackfruit seeds are a good source of protein and minerals; Vitamin C 13.7 mg 23% used like vegetables and pulses in curry (sabzee) preparation in several Asian countries. Vitamin E 0.34 mg 2%  Unripe green fruit is used like vegetable in the preparation Electrolytes known as "kathal sabzee" in some North Indian states. Sodium 3 mg 0% Okinawa diet Okinawa diet plan off late has taken the center-stage of discussion Potassium 303 mg 6.5% among nutrition-scientists and health-conscious individuals alike. Minerals What is so special about Okinawa islanders' diet?

Calcium 34 mg 3.4% One may wonder how Orientals, especially Japanese lives longer than their counterparts in other parts of the world. The indigenous Iron 0.60 mg 7.5% Okinawa islanders, situated at the southern tip of Japan in the vast Magnesium 37 mg 9% Pacific Ocean, have an interesting diet plan. People here, however, reportedly highest life expectancy than anywhere else has in the Manganese 0.197 mg 8.5% world!  The "middleweight" foods: Food group having a caloric- density from 1.5 to 3.0 calories per gram, such as cereals like wheat, legume products, and lean meat comes under this category. It is advised one should eat only while carefully monitoring portion size. Reports suggest that, on an average, a typical Okinawan may live for  The "heavyweight" foods: Food items which provide 3 to 9 about 110 years of healthy productive life. This is partly because of calories per gram (300 to 900 calories per 100 g) belong in their genetic makeup. However, recent community research studies this category. Many oils and fats, nuts, oil seeds and red on Okinawa population suggest that the most important factor meat fall in this category, which one should eat only influence their longevity is the simple food they eat for centuries. sparingly. Salient features of Okinawa diet:- Okinawa island (Japan) on the world map 1. Calorie restricted diet: The diet of the islanders is 20% lower in calories than the Japanese average. Their diet consistently averaging no more than one calorie per gram and the average Okinawan has a BMI (Body Mass Index) of 20. It has been widely recognized that the food consumed itself contains more free-radicals than through the external agents like bacteria, viruses, etc. Calorie restriction, therefore, thought to improve health and slow the aging process in some model animals like rodents by limiting dietary energy intake below daily-average needs. 2. Anti-oxidant rich diet: Okinawa diet contains mainly green/orange/yellow (GOY) vegetables, fruits, roots, and tubers. These foods are rich sources of anti-oxidant vitamins like vitamin-C, vitamin-A, and flavonoid poly- phenolic compounds like ß-carotenes, luteins, xanthins, and minerals like calcium, iron and zinc. 3. Low in fat and sugar: The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Low-fat and refined sugar in the diet can definitely help prevent from coronary heart diseases and stroke. 4. Vegetarian and seafood rich: The islanders' traditional diet includes a relatively small amount of fish and somewhat more in the way of soy, low calorie vegetables like bitter melon, and other legumes. Almost no meat, eggs, or dairy products are consumed. Fish provides omega-3 essential fatty acids likealpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Soy (in the form of tofu), apart from being a very good source of protein, it contains much health promoting compounds like soluble dietary fiber, antioxidant tannins and plant-sterols. The substances helps prevent from heart diseases, stroke, colon, and prostate cancers. 5. In Okinawa (Japan), goat meat is served raw in thin slices known as "yagisashi."

The advocates of Okinawa diet (The Okinawa Diet Plan, a book by Bradley Wilcox, MD, D. Craig Wilcox, PhD and Makoto Suzuki, MD), divide food items into four categories based up on their caloric density as follows:

 The "featherweight" foods: Food groups that provide less than or equal to 0.8 calories per gram belong to this category. Citrus fruits like orange; low calorie vegetables like spinach, cucumber, etc. One can eat freely many servings per day without major concern.  The "lightweight" foods:Food items with a caloric-density from 0.8 to 1.5 calories per gram fall in this group. Certain fruits like banana and vegetables like potato are examples in this category. One should eat these in moderation.