Savour the green guavas along with hard, pale yellow edible seeds. The off-white flesh is crunchy and mildly sweet with very good fragrance. The fruit is commonly eaten fresh or made into beverages, jams, and other foods. The fruit, leaves, and juice are also used as medicine. People use guava for colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, and cancer.  it is the most common and popular traditional remedy for gastrointestinal infections such as diarrhea, dysentery, stomach aches, and indigestion[4] and it is used across the world for these ailments.

Benefits

• Guavas reduce the risk of diabetes and regulate blood pressure levels.
• They are rich in vitamin A, C, folate, fiber, lycopene and other essential minerals. Help in improving eye health.

Storage and Uses

• Ripe guavas can be stored in the refrigerator. They get softer and sweeter as they are kept at room temperature for ripening.
• Do not eat them on empty stomach.Guavas be eaten fresh. Slightly raw ones are added in salads.

Nutrients per Serving

One whole guava contains:

• Calories: 37
• Fat: 1 gram
• Cholesterol: 0 milligrams
• Sodium: 1 milligram
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Sugar: 5 grams
• Protein:1 gram

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Being rich in calcium, iron and phosphorus, sapota greatly helps in enhancing and strengthening the bones. Copper is essential for the growth of bones, connective tissue, and muscles. The deficiency of copper increases the chances of osteoporosis, muscle weakness, low strength, breakage, and weak join

Antioxidant activity of black sapote scavenges free radicals and protects against cancer, heart disease, stroke, and other ailments. Brown skinned sapotas are smooth to grainy textured, musky-scented and deliciously sweet in taste.The flesh generally contains 2-3 large and inedible black seeds. sapotas are freshly plucked by our farmers and the best quality is delivered to you.Benefits

• Sapotas naturally enhance skin texture, complexion and maintain good hair health.They are rich in Fibre & Vitamin C.
• They stop blood loss during injuries and reduce tooth cavities. They also contain anti-inflammatory properties and act as a detoxifying agent. They are good for pregnant women and lactating mothers.

Storage and Uses

• Store them in a cool, dry place away from direct sunlight. Sapotas can be eaten fresh or savoured with salads and custards.
• Scoop the flesh out and blend into juices and shakes. Prepare traditional sweets like halwa, barfi and kheer. As they are soft and easily consumable, they can be offered to growing babies.

Nutrition Facts

Serving Size    100 g

Amount Per Serving Calories 83

Total Fat                             1.1g

Saturated Fat                     0.194g

Polyunsaturated Fat         0.011

Monounsaturated Fat       0.521

Cholesterol                        0mg

Sodium                              12mg

Total Carbohydrate          19.96g

Dietary Fiber                     5.3g

Sugars                                –

Protein                              0.44g

Calcium                            21mg

Iron                                   0.8mg

Potassium                        193mg

Vitamin A                         3mcg

Vitamin C                         14.7mg

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Amla or Indian gooseberry is a full of nutrition and is quite tasty too. Used for centuries for ayurvedic benefits, the Amla is also a staple in various kinds of dips and chutneys. Being a versatile ingredient, it is used in more than one ways.

Benefits

The nutritional benefits of Amla include being rich in vitamin C, A and other similar ingredients, which help boost eye sight. They also cleanse the stomach and provide you with antioxidant benefits that help to keep the skin younger for a longer time and fights illnesses like cancer.

How to Use

Amla can be used in various juices by pureeing them. They are dried and candied in various forms in both salty and sweet forms. You can also make vegetables out of them or have it raw. It is added in some vegetables for adding a tangy flavour.

Nutritional composition of Amla (100gms)

• Energy – 50kcal
• Protein – 0.5g
• Carbohydrate – 13.7g
• Fat – 0.1g
• Iron – 1.2mg
• Calcium -50mg
• Phosphorus – 20mg
• Vit C – 600mg

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A pomegranate is a sweet, tart fruit with thick, red skin. While the skin is not edible, it holds hundreds of juicy seeds that you can eat plain or sprinkle on salads, oatmeal, hummus, and other dishes. Bottled pomegranate juice is also an easy way to enjoy some of the health benefits of this delicious fruit. It can be used in the prevention and treatment of several types of cancer, cardiovascular disease, osteoarthritis, rheumatoid arthritis, and other diseases. In addition, it improves wound healing and is beneficial to the reproductive system

Benefits

• Pomegranate is a rich supplier of soluble and insoluble dietary fibers, vitamin K, C, minerals and B-complex vitamins such as B5, B6.
• Pomegranate juice lowers bad cholesterol and raises good cholesterol.Reduces the risk of heart stoke.
• Gives a boost of energy and freshness. So, this is specially recommended for women during menopause. Good for pregnant women as it prevents brain damage in infants.

Storage and Uses

• Store in a cool and dry place.Whole fruit can be refrigirated upto 2 months. Fresh seeds and juice can be refrigerated for upto 5 days.
• Eat the juicy seeds raw or add into salads, garnishes or desserts. Enjoy the fresh pomegranate juice by blending them.

Nutrition Facts

• Calories                234
• Protein                  4.7 grams
• Fat                         3.3 grams
• Carbohydrates     52 grams
• Sugar                    38.6 grams
• Fiber                     11.3 grams
• Calcium                28.2 mg
• Iron                       0.85 mg
• Magnesium          33.8 mg
• Phosphoru          102 mg
• Potassium            666 mg
• Vitamin C              28.8 mg
• Folate(vitami B9)  107 mcg

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Lemons are high in vitamin C, fiber, and various beneficial plant compounds. The proven antibacterial and antiviral properties of lemons can accelerate the healing process in the case of cankers.With a segmented flesh that has a unique pleasant aroma and a strong sour taste, lemons are round/oval and have a yellow, texturized external peel.

Storage and Uses

Refrigerate them in a sealed plastic bag.
Fresh lemon juice is squeezed and added to many dishes like lemon rice, lemon tea and beverages like lemonades. The lemon peel is also edible and highly nutritious.

Benefits

Lemon promotes hydration and keeps the skin healthy. They help ease digestion, prevents kidney stones and freshens breath. Lemons are a very good source of Vitamin C.
Tip:-Lemon mixed with honey and water acts as a detoxifying agent.

Nutrition Facts

Amount Per 100 grams

Calories                              29

Total Fat                             0.3 g

Saturated fat                       0 g

Cholesterol                          0 mg

Sodium                               2 mg

Potassium                           138 mg

Total Carbohydrate                9 g

Dietary fiber                        2.8 g

Sugar                                   2.5 g

Protein                                 1.1 g

Vitamin C                           88%

Iron                                    3%

Vitamin B6                        5%

Magnesium                        2%

Calcium                              2%

Vitamin D                            0%

Cobalamin                          0%

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Custard Apple contains compounds like catechin, epicatechin, and epigallocatechin. Some of these are known to prevent the growth of cancer cells. Loaded with Vitamin C, the fruit can boost immunity by fighting foreign pathogens that enter the body. Custard Apple also helps to reduce inflammation in the body. This prevents aging of the skin. It also has an anti-inflammatory property which helps in wound healing.

Benefits

Custard is a good source of calcium and B vitamins, especially vitamin B12. These are helpful in strengthening bones, good digestion and cell health. Homemade custard does not have any artificial additives, which makes it tastier and healthier to consume.

Storage

Store unripe custard apples at room temperature for 2 days. Once ripe (soft), store in the refrigerator for up to 4 days.

Nutrition Facts

Carbs23 g

Dietary Fiber2 g

Sugar16 g

Fat0 g

Saturated0 g

Polyunsaturated0 g

Monounsaturated0 g

Trans0 g

Protein2 g

Sodium9 mg

Potassium425 mg

Cholesterol0 mg

Vitamin A10 %

Vitamin C71 %

Calcium2 %

Iron3 %

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They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart. Mangos can help stabilize your digestive system. Various parts of plant are used as a dentrifrice, antiseptic, astringent, diaphoretic, stomachic, vermifuge, tonic, laxative and diuretic and to treat diarrhea, dysentery, anaemia, asthma, bronchitis, cough, hypertension, insomnia, rheumatism, toothache, leucorrhoea, haemorrhage and piles.

Benefits

• Mangoes are known as the King of Fruits because they are loaded with phytochemicals, polyphenols, vitamins, carotenoids, antioxidants, omega-3 and 6.
• Rich in antioxidants, iron and vitamins, especially A and C, they are great for pregnant women, anaemic and heart patients.
• Regular consumption of mangoes can improve bowel movements and improve digestion.

Storage and Uses

• Store mangoes at room temperature.
• The mangoes are mostly eaten on their own or served with ice-creams.

Nutrition Facts

One cup (165 grams) of fresh mango provides :

• Calories: 99
• Protein: 1.4 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Fiber: 2.6 grams
• Sugar: 22.5 grams
• Vitamin C: 67% of the Daily Value (DV)
• Copper: 20% of the DV
• Vitamin B6: 12% of the DV
• Vitamin A: 10% of the DV
• Vitamin E: 10% of the DV
• Vitamin K: 6% of the DV
• Potassium: 6% of the DV
• Magnesium: 4% of the DV

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High on vitamin C and antioxidants, drumstick helps to combat against common cold, flu and stave off several common infections. The anti-inflammatory and anti-bacterial properties of drumstick assists in lessening the symptoms of asthma, cough, wheezing and other respiratory problems.Drumsticks have long, dark green bumpy pods running along the length and fleshy pulp inside the pod encasing each seed.These pods have a faint bitter taste combined with slight sweetness.

Benefits

• Drumsticks are rich in antioxidants that reduce the risk of heart diseases and type 2 diabetes.
• They are also a rich source of vitamin B, C and Iron that reduces inflammation and are good for skin, teeth and bones.

Storage and Uses

• Make sure there is no moisture on the drumstick. Chop it into pieces and refrigerate in an air tight container.
• Cut them into finger length pieces and use them in sambar, curries, etc.

Nutrition Facts

Energy              37 Kcal

Carbohydrates  8.53 g

Protein              2.10 g

Total Fat           0.20 g

Cholesterol       0 mg

Dietary Fiber     3.2 g

Vitamins

Folates              44 µg

Niacin                0.680 mg

Pyridoxine        0.120 mg

Riboflavin         0.074 mg

Thiamin              0.053 mg

Vitamin A          74 IU

Vitamin C          141 mg

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Raw Green Bananas have an abundance of potassium, fibre, vitamin C, vitamin B6, high levels of antioxidants, and several phytonutrients. The main component of unripe bananas is starch. Green bananas contain up to 80% starch measured in dry weight. Bananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness.Bananas are also a good source of other fibre types, such as pectin. Some of the pectin in bananas is water-soluble.

Benefits

Raw bananas are rich in fibre and potassium, vitamin B6 & C. It helps keep the digestive tract healthy.

It increases insulin sensitivity, helping people with type 2 diabetes control blood sugars and aids blood pressure control.

It helps to control blood sugar, manage weight and lower blood cholesterol levels.

Storage and Uses

Store them in a cool, dry place away from direct sunlight. Raw banana can be boiled and then mashed, flavoured with spices and used as a filling to make cutlets, samosas and vadas. It is also used to make the very popular banana chips and bajjis.

Nutrition Facts

• Choline 9.8 mg
• Carbohydrates 22.84 g
• Dietary fibre 2.6 g
• Folate (B9) 20 μg
• Fat 0.33 g
• Magnesium 27 mg
• Iron 0.26 mg
• Manganese 0.27 mg
• Pantothenic acid (B5) 0.334 mg
• Niacin (B3) 0.665 mg
• Phosphorus 22 mg
• Protein 1.09 g
• Potassium 358 mg
• Riboflavin (B2) 0.073 mg
• Sodium 1 mg
• Thiamine (B1) 0.031 mg
• Sugars 12.23 g
• Vitamin C 8.7 mg
• Zinc 0.15 mg

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Onion is used for treating digestion problems including loss of appetite, upset stomach, and gallbladder disorders; for treating heart and blood vessel problems including chest pain (angina) and high blood pressure; and for preventing “hardening of the arteries” (atherosclerosis). Onions are known to be rich in biotin. Most of the flavonoids which are known as anti-oxidants are concentrated more in the outer layers, so when you peel off the layers, you should remove as little as possible. Onion can fill your kitchen with a thick spicy aroma. It is a common base vegetable in most Indian dishes, thanks to the wonderful flavor that it adds to any dish.

Benefits

• Onions are high in sulphur, Folic acid, Amino acid, vitamin B6 and B9. It has high quantities of water and naturally low in fat. It is high in phytochemical compounds.
• Onions are known to have antiseptic, antimicrobial and antibiotic properties which help you to get rid of infections.If a piece of onion is inhaled, it can slow down or stop nose bleeding.
• Those who have sleeping disorders or insomnia can have a good night sleep if they have an onion every day.

Storage and Uses

• Store in a cool dry place, need not refridgerate.
• Freezing onions, soaking them under water and keeping the root intact before chopping are some methods to reduce tears while chopping them.

Nutrition Facts

Amount Per 100 grams

Calories                       40

Total Fat                       0.1 g

Saturated fat                0 g

Cholesterol                  0 mg

Sodium                        4 mg

Potassium                   146 mg

Total Carbohydrate      9 g

Dietary fiber                 1.7 g

Sugar                            4.2 g

Protein                          1.1 g

Water                               89%

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