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Banana

Health benefits

Enjoy banana fruit; nature's own energy-rich food that comes with a safety envelope! Fresh, creamy, and delicious dessert bananas are one of the readily available fruits year around.

Banana fruit is composed of soft, easily digestible flesh made up of simple sugars like fructose and sucrose that upon consumption instantly replenishes energy and revitalizes the body. Thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.

It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, beta and a-carotenes, albeit, in small amounts. 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 processes.

Banana is good source of vitamin-B6 (pyridoxine); provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the triggering factor in coronary artery disease (CHD) and stroke episodes) levels within the human body.

Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.

Banana
Banana data

Mango

Health benefits

"The king of the fruits", mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labeled as "super fruits". Mango is one of the delicious seasonal fruits grown in the tropics.

According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision.

Vitamin A is also required for maintaining healthy mucos and skin. Consumption of natural fruits rich in carotenes is known to protect from lung and oral cavity cancers.

Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in coronary artery disease (CAD), and stroke.

Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.

Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.

Mango
Mango data

Young Thai Coconut

Health benefits

Coconut water is actually the juice present inside the interior cavity or endosperm of young, tender coconut. Its water is one of the nature's most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects.

Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace the fluid loss from the gastrointestinal tract and to reduce the need for hospitalization. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) solution. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. Nonetheless, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition, along with much-needed calories, would be an ideal drink instead of any other kind of soft drink beverages available in the markets to correct dehydration conditions.

Despite being very light in consistency, its water proportionately has better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruit juices like oranges. (Compare the mineral composition of oranges).

Coconut
Coconut data

Pineapple

Health benefits

One of the most prized and popular fruits, pineapple or "ananas" has an interesting history to narrate. Originally indigenous to local Paraguayans in South America, it spread from its native land by the local Indians up through the South and Central Americas and to the West Indies. Fresh pineapple is low in calories. Nonetheless, it is a storehouse for several unique health promoting compounds, minerals and vitamins that are essential for optimum health.

Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.

It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucusa, skin and is essential for vision. Studies suggests that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.

In addition, ananas fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

Pineapple
Pineapple data

Mangosteen

Health benefits

Mangosteen (mahngkoot) is often called the Queen of Fruits, due to its "cooling" properties, in contrast to the King of Fruits, Durian, with its "heatiness". This exotic, round, purple color fruit is quite popular for its snow-white, juicy, delicious arils all over the Asian countries, and in recent years by the European and American fruit lovers as well!

It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).

Mangosteen is good source of vitamin C and provides about 12% of RDA per 100 g. Vitamin-C is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin-C helps human body develop resistance against viral-flu and help scavenge harmful, pro-inflammatory free-radicals.

Further, it also contains a very good amount of minerals like copper, manganese and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate, and blood pressure, thus, it offers protection against stroke and coronary heart diseases.

Mangosteen
Mangosteen data

Jackfruit

Health benefits

Jackfruit is one of its own kind of tropical fruits, recognized for its unique shape, size, and fruity flavor of its bulbs that can be appreciated from a distance. The fruit is deliciously sweet in taste. In common with other tropical fruits such as durian, banana, etc., it is also rich in energy, dietary fiber, minerals, and vitamins and free from saturated fats or cholesterol, making it one of the healthy summer treats to relish!

Jackfruit is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by binding to and eliminating cancer-causing chemicals from the colon.

Fresh fruit has small but significant amounts of vitamin-A, and flavonoid pigments such as carotene-beta, xanthin, lutein and cryptoxanthin-beta. Together, these compounds play vital roles in antioxidant and vision functions. Vitamin A is also required for maintaining integrity of mucusa and skin. Consumption of natural fruits rich in vitamin-A, and carotenes has been found to protect from lung and oral cavity cancers.

Jackfruit is a good source of antioxidant vitamin-C, provides about 13.7 mg or 23% of RDA. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.

It is one of the rare fruits that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin, and folic acid.

Further, fresh fruit is a good source of potassium, magnesium, manganese, and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Jackfruit
Jackfruit data

Rambutan

Health benefits

Rambutan is a fruit that definitely features in the list of "Most Exotic fruits of Our Planet". Rambutan, apart from tasting quite good, have several nutritional characteristics which are beneficial for our health.

They are highly rich iron. Iron is not only beneficial, but essential for the human body to function. Iron present in the hemoglobin is used by the human body to transport oxygen from the lungs to the different tissues. The fruit is rich in carbohydrate and protein content which helps give an instant energy boost when consumed. The high water content of the fruit also helps quench the thirst and bring back lost energy.

Of the many nutrients the fruit contains, it contains copper which is vital for the production of red and white blood cells in our body. The fruit also contains manganese which is essential for our body for the production of enzymes and their activation. Another benefit of this fruits is that it helps in strengthening our bones. This is due to the fact that the fruit is rich in calcium, phosphorus and iron. Healthier bones lead to stable growth and reduced chances of fractures and other bone diseases.

Rambutan fruit, as already discussed earlier, consists of anti-oxidant components. This is not very well known, but a study carried out by Universiti Kebangsaan Malaysia on "Antioxidant and Antiproliferative Activities of Non-Edible Parts of Selected Tropical Fruits" found out that rambutan can be effective against cancer. The skin and seeds and deeds of the fruit have been proved to be effective against different kinds of cancer.

Rambutan makes your skin soft and supple. Its high water content hydrates your skin, thus leaving it soft, smooth and supple. Due to its ability to scavenge free radicals, Rambutan protects your body from oxidative damages. Powerful antioxidants present in Rambutan battles cancer in an effective manner.

Rambutan
Rambutan data

Lychee

Health benefits

Delicious and juicy lychee or "Litchi" heralds you the arrival of summer. Besides being sweet and nutritious, these berries bring cooling effect on the human body to beat the scorching summer heat.

Research studies suggest that oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow to organs, reduce weight, and protect skin from harmful UV rays. (Takuya Sakurai (Kyorin University, Japan), Biosci. Biotechnol. Biochem., 72(2), 463-476, 2008).

Litchi, like citrus fruits, is an excellent source of vitamin C; 100 g fresh fruits provide 71.5 mg or 119% of daily-recommended value. Studies suggest that consumption of fruits rich in vitamin C helps human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Further, it is a very good source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are essential since they function by acting as co-factors to help the body metabolize carbohydrates, protein, and fats.

Litchi also carries 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 and coronary heart diseases. Copper is required in the production of red blood cells.

Lychee
Lychee data

Durian

Health benefits

One of its own kinds, durian fruit is delicious, soft, succulent and very popular for its unique characteristics. Durian is widely revered as the "King of Fruits" in the South-East Asian countries. The fruit is made of soft, easily digestible flesh made of simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly. Though it contains a relatively higher amounts of fats among the fruits, it is free from saturated fats and cholesterol.

Durian is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins. It also helps bind and eliminate cancer-causing chemicals from the gut.

The durian fruit is a good source of antioxidant vitamin-C (about 33% of RDA). Consumption of foods rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful free radicals.

Fresh durian fruit is a very rich source of potassium. Potassium is an important electrolyte inside cells and body fluids that help controlling heart rate and blood pressure.

Additionally, it also contains high levels of essential amino acid, tryptophan (also referred as "nature's sleeping pill"). Tryptophan in the humans metabolizes into serotonin and melatonin; the two neuro-chemicals that play a vital role in sleep induction and controlling epileptic events.

Durian
Durian data

Avocado

Health benefits

Avocados are characteristically buttery yet subtly flavorful pear-shaped fruits of Central American origin. Unlike most other fruits, they feature high fat content and carry more calories.

Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good-cholesterol, and thereby, prevent coronary artery disease as well as strokes by favoring healthy blood lipid profile.

Moreover, it composes high concentration of tannin akin to persimmons. Tannin, a poly-phenolic compound which was once labeled as anti-nutritional agent, in-fact, has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.

Its flesh contains health promoting flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes, albeit in small amounts. Together, these compounds work as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Avocados are also excellent sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron and copper are required in the production of red blood cells.

Fresh avocado pear is very rich source of potassium. 100 g of fruit provides 485 mg or about 10% of daily-required levels. Potassium is an important component of cell and body fluids where it helps regulate heart rate and blood pressure, countering bad effects of sodium.

Avocado
Avocado data


Raspberries

Health benefits

Wonderfully delicious, bright-red raspberry is among the most popular berries to relish! They are rich sources of health promoting plant-derived chemicals, minerals, and vitamins that are essential for optimum health.

Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that the antioxidant compounds in these berries play potential role against cancer, aging, inflammation, and neuro-degenerative diseases.

They contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is utilized by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.

They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.

Raspberrie
Raspberrie data

Blueberries

Health benefits

Sweet, juicy blueberries are rich in natural pro-anthocyanin pigment anti-oxidants. These tiny, round blue-purple berries have long been attributed to the longevity and wellness of indigenous people living around subarctic regions in the Northern hemisphere.

Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely comes from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.

Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.

Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.

Blueberries
Blueberries data

Strawberries

Health benefits

Delicious, rich-red, sweet, yet gently tangy strawberries are among the most popular berries. The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.

Strawberries contain vitamin-A, vitamin-E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. 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 processes.

Furthermore, They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.

Strawberrie
Strawberrie data

Blackberries

Health benefits

Sweet succulent blackberries are summer delicacies in the northern temperate regions. As in raspberries, they too grow on shrubs known as "brambles".

As in other kinds of bush berries, blackberries too packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.

Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid. Scientific studies suggest that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.

Fresh berries are an excellent sources of vitamin-C (100 g of berries contain 23 mg or 35% of RDA), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin-C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the human body.

They carry adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g). Further, they are rich in several other health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. Altogether, 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 processes.

Blackberrie
Blackberrie data


Oranges

Health benefits

Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.

Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin.Pectin, by its virtue as a bulk laxative, helps protect the mucous membrane of colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.

Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds have been known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and essential for healthy vision. Consumption of natural fruits rich in flavonoids help human body protect from lung and oral cavity cancers.

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 rate and blood pressure through countering pressing effects of sodium.

Citrus fruits, as such have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established fact that citrus fruits especially oranges by virtue of their abundance in vitamins, antioxidants, and minerals can benefit in many ways. Moreover, it is now an acknowledged fact that the other biologically active, non-nutrient compounds in the citrus fruits such as phyto-chemical antioxidants, soluble and insoluble dietary fiber helps in cutting down cancer risk, chronic diseases like arthritis, obesity, and coronary heart diseases.

Oranges
Oranges data

Tangerines

Health benefits

Tangerines are related varieties of oranges. They generally distinguished from oranges by their smaller size, loose, easily peelable skin (pericarp) and more sweeter juicy flesh (arils).

In addition, the citrus fruits are very rich sources of vitamin-C (ascorbic acid), a water-soluble vitamin. Vitamin-C is one of the powerful natural anti-oxidant, which play vital role in collagen synthesis, wound healing, anti-viral, anti-cancer activity, and help prevent from neuro-degenerative diseases, arthritis, and cold/fever...etc., by removing oxidant-free radicals from the body. Vitamin C helps absorb iron in the food by reducing ferrous form of the iron elements to easily absorbing ferric form inside the gut.

Further, they contain natural soluble and insoluble fiber like hemi-cellulose, pectin...etc., which prevents cholesterol absorption in the gut. Adequate fiber in the food aids in smooth bowel movements by acting as a laxative.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established fact that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants; soluble and insoluble dietary fibers play a vital role in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Tangerines
Tangerines data

Lime

Health benefits

Lime include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc.

The first fruit that comes to mind in terms of medicinal uses is the reliable lime. This sour citrus fruit can do what many advanced medicines cannot. Lime, bearing the scientific name Citrus Aurantifolia, has been used for ages in the treatment of various ailments.

Lime is consumed throughout the world in the form of sorbet, beverages, refreshing cocktails, pickles, jams, jellies, snacks, candies, sugar boiled confections and in cooking. The oil extracted from its peel or skin is extensively used in soft drink concentrates, body oils, cosmetic products, hair oils, toothpastes, toilet and beauty soaps, disinfectants, mouth washes, deodorants and innumerable other products. There are many varieties of lime found all over the world, particularly in the tropical and the Mediterranean climates.

As natural health approaches become more and more popular in today's culture, lime will likely play an increasing role in the treatment that doctors recommend. Scientists are researching ways to incorporate lime into medicines and herbal formulas.

Sickle cell anemia is a condition that causes the bone marrow to produce misshapen, sickle-shaped red blood cells. It can cause chronic fatigue as well as painful episodes, called crises. Crises cause severe pain in areas such as the chest, joints, or lower back. A study found that consuming lime juice reduced the severity of crises in children with sickle cell anemia.

Antioxidants keep your arteries healthy, and healthy arteries are essential for carrying blood from your heart to the organs of your body. A new study conducted on rabbits reveals some interesting results. Lime peel and lime juice contain antioxidants that slow down the process of atherogenesis, the buildup of plaque on artery walls. Try getting more lime juice in your diet with this delicious grilled shrimp recipe. The same study also found that the kaffir lime, a bumpy-skinned lime grown in India and other regions of Southeast Asia, fights bacteria. One specific type of well-known bacteria this lime fights is E. coli, which causes food poisoning. The antibacterial properties of kaffir lime extend to the skin, too. In a 2014 study, researchers found that essential oil from the kaffir lime could stop acne-causing bacteria. The oil also reduced scarring from acne and assisted in healing acne blemishes. This natural remedy is an option worth trying if you want to improve your skin.

Lime
Lime data

Lemon

Health benefits

Juicy, acidic, yet flavorful, lemon is one of the most widely used citrus fruits worldwide. Lime, a close relative, is comparatively smaller and possesses thinner skin.

Lemons, like other fellow citrus fruits, are an excellent source of vitamin C (ascorbic acid); provides about 88% of daily recommended intake. Ascorbic acid is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. Lemons, like oranges, contain a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoid glycosides commonly found in citrus fruits. Naringenin is found to have bio-active effect on human health as antioxidant, free 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.

Additionally, they also compose a minute levels of vitamin A, and other flavonoid anti-oxidants such as alpha, and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers.

The fruit is also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These essential in the sense that body requires them from external sources to replenish.

Further, they carry a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.

Lemon
Lemon data

Pomelo

Health benefits

Pomelos are considered citrus fruits, and are closely related to grapefruits and the other members of the Citrus genus. Their taste, however, is quite pleasant, with the consistency of grapefruits without the tart or tangy flavor. It is usually pale green or yellow in color, while its edible flesh inside if pulpy and white. The reason that pomelos are popular is due to their very strong nutritional value.

Although a single serving is less than an entire fruit, considering how large they are, it isn't a terrible idea to eat the entire fruit, considering that each fruit contains approximately 600% of your daily vitamin C requirement. This major source of ascorbic acid has been used for generations in Southeast Asia as a quick immune system booster. Vitamin C acts as an antioxidant substance to increase white blood cell activity and attack free radicals that can damage the organ systems of the body. It helps to fight off infections that lead to colds, coughs, fevers, and more serious symptoms or microbial, viral, and bacterial infections. Pomelos are a very good source of potassium, and each fruit contains roughly 37% of your daily requirement. Potassium is a vasodilator, meaning that it releases tension of blood vessels and promotes increased blood circulation and oxygenation of organ systems. This also reduces strain on the heart and lowers your chances of atherosclerosis, heart attacks, and strokes.

The huge levels of vitamin C in pomelos act as antioxidants, which seek out those dangerous free radicals. One unfortunate thing that free radicals cause is degradation of the skin and signs of premature aging like wrinkles, sagging skin, and age spots. High vitamin C intake can prevent this, so eat some more pomelos!

Pomelo
Pomelo data

Grapefruit

Health benefits

Refreshing and delicious grapefruit is rich in phytonutrients like lycopene, vitamin A, and beta-carotene. The fruit is well known as "fruit from the paradise" for its unique health-promoting as well as disease preventing properties especially among the health-conscious, fitness enthusiasts.

Further, vitamin A is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids helps to protect from lung and oral cavity cancers.

It is an excellent source of antioxidant vitamin-C; providing about 52% of DRI. Vitamin-C is a powerful natural anti-oxidant and helps the body develop resistance against infectious agents and scavenge harmful free radicals. It, furthermore, is required for the maintenance of healthy connective tissue and aids in early wound healing. It also facilitates dietary iron absorption in the intestine.

Red varieties of grapefruits are especially rich in powerful flavonoid antioxidant, lycopene. Studies shows that lycopene protects skin from dangerous UV rays, and offers protection against prostate cancer.

Additionally, it contains moderate levels of B-complex group of vitamins such as folates, riboflavin, pyridoxine, and thiamin in addition to some resourceful minerals such as iron, calcium, copper, and phosphorus.

Grapefruit
Grapefruit data


Potatoes

Health benefits

Potato is a starchy root vegetable of Central American origin. This humble tuber is one of the most widely grown root-crops consumed all-over the world. Botanically, it belongs to perennial subspecies of Solanum tuberosum, in the Solanaceae family.

They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby, lower plasma LDL cholesterol. Additionally, its rich fiber content also helps protect from colon polyps and cancer.

The fiber content aids in slow digestion starch and absorption of simple sugars in the gut. It thus helps in keeping blood sugar levels within the normal range and avoid wide fluctuations. For the same reason, potato is considered as reliable source of carbohydrates even in diabetics.

Fresh potato along with its skin is one of a good source of antioxidant vitamin, vitamin-C. 100 g of fresh tuber provides 11.4 mg or 20% of daily required levels of this vitamin. Regular consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.

Potatoes
Potatoes data

Garlic

Health benefits

If you aren't already a fan of garlic, you will likely load up your kitchen with the food after reading all it has to offer, If history tells us anything about garlic, it is that the food has many well-known health benefits - the most popular being its anti-infection uses and overall power to boost the immune system. Garlic possess antiviral, antibacterial, anti-fungal properties allowing it to stand against all infections.

Garlic has been studied not only for its ability to fight bacterial and viral infections, but also infection from other microbes including yeasts/fungi and worms. One particular substance found in garlic called ajoene has been used to help prevent infections with the yeast Candida albicans.

And of course, garlic is great for boosting the immune system, containing high levels of vitamin C and being identified as a serious anti-cancer food. Because of its high potassium content, it can aid in absorption of essential nutrients. Adding more to the health benefits of garlic list, garlic's role in the prevention of cancer is perhaps one of the most notorious. Scientists believe that the exceptional anti-cancer properties may have to do with the way that garlic boosts the production of something known as hydrogen sulfide. It is the hydrogen sulfide production that researchers believe to be why garlic is so effective at preventing a wide variety of cancer including, prostate, breast, and colon cancer.

Garlic
Garlic data

Spring onions

Health benefits

Green onions, also known as scallions or spring onions, contain a wide variety of health-enhancing compounds like vitamins, minerals and phytochemicals.

Spring onions are rich in vitamins including Vitamin C, Vitamin B2 and thiamine. They also contain Vitamin A and Vitamin K. In addition, these are good sources of copper, phosphorous, magnesium, potassium, chromium, manganese and fiber. Spring onions are a strong source of flavonoids such as quercetin. A health promoting organic compound allyl propyl disulphide can also be found in spring onions.

Spring onions are good for cardiovascular health. They lower the oxidation of cholesterol and reduce the risk of coronary heart disease.

Sulfur compounds in this vegetable help in reducing and controlling blood pressure levels.

Spring onions help to reduce cholesterol levels as well.

The chromium content in spring onions provides health benefits of diabetics. It controls the blood sugar levels and improves glucose tolerance. Allyl propyl disulphide is also very helpful in lowering blood sugar levels.

Anti-bacterial properties in it help to fight against cold and flu. Anti-bacterial properties also provide relief from digestive discomforts.

Vitamin C in this vegetable boosts the immunity.

Spring onions
Spring onions data

Bulb onions

Health benefits

Can you imagine a recipe without the onion in it? This wonderful bulb-vegetable, one of the oldest edible food ingredient known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries. It has also been used in traditional medicines since ancient times for its health promoting and curative properties.

Phyto-chemical compounds allium and Allyl disulphide in the onions convert into allicin by enzymatic reaction when its modified leaves are distorted (crushing, cutting, etc). Studies have shown that these compounds have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics).

Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.

Additionally, Allicin also decreases blood vessel stiffness by facilitating release of nitric oxide (NO) and thereby bring a reduction in the total blood pressure. Further, it blocks platelet-clot formation, and has fibrinolytic action in the blood vessels. Altogether, it helps decrease in overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.

Blueberries
Blueberries data