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FRUIT

Platain

Plantain relatively has more calories weight for weight than that in the table bananas. 100 g plantain holds about 122 calories, while dessert banana has only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide. It contains 2.3 g of dietary fiber per 100

Cantaloupe

Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats. Nonetheless, the fruit is rich in numerous health promoting poly-phenolic plant derived compounds, vitamins, and minerals that are absolute for optimum health. The fruit is an excellent source of Vitamin A, (100 g provides 3382

Lime

The health benefits of 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

Plum

Delicious, fleshy, succulent plums are low in calories (46 calories per 100 g) and contain no saturated fats; however, they hold numerous health promoting compounds, minerals, and vitamins. Certain health benefiting compounds present in the plums, such as dietary fiber, sorbitol, and isatin has been known to help regulate smooth functioning of the digestive system,


Nectarine

Juicy, delicious nectarines are low in calories (100 g just provide 44 calories), and contain no saturated fats. They are indeed packed with numerous health promoting anti-oxidants, plant nutrients, minerals and vitamins. The total measured anti-oxidant strength (ORAC value) of 100 g raw nectarine fruit is 750 TE (Trolex equivalents). Fresh nectarines carry small amounts

Lemon

Lemons are packed with numerous health benefiting nutrients. The fruit is less in calories, carrying just 29 calories per 100 g, the value being one of the lowest for the citrus fruits group. They contains zero saturated fats or cholesterol, but are good source of dietary fiber (7.36% of RDA). Lemon is one of the

Coconut

Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized

Orange

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 to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding


Papaya

The papaya fruit is very low in calories (just 39 calories/100 g) and contains no cholesterol; however, it is a rich source of phyto-nutrients, minerals, and vitamins. Papayas contain soft, easily digestible flesh with a good amount of soluble dietary fiber that helps to have normal bowel movements; thereby reducing constipation problems. Fresh, ripe papaya

Pear

Pears fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which are necessary for optimum health. Total measured antioxidant strength (ORAC value) in pears is 2941 µmol TE/100 g. Pears are a good source of dietary fiber. 100 g fruit provides 3.1 g or 8% of fiber per 100

Strawberry

Strawberry is low in calories (32 cal/100 g) and fats but rich source of health promoting phyto-nutrients, minerals, and vitamins that are essential for optimum health. Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of these berries may have potential health benefits against cancer, aging,

Apple

Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for optimal growth, development, and overall wellness. Apples are low in calories; 100 g of fresh fruit slices provide just 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit


Banana

Banana is one of the high calorie, tropical fruits. 100 grams of fruit carry 90 calories. Besides, it contains good amount of health benefiting anti-oxidants, minerals, and vitamins. 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

Grape

Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful anti-oxidant which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer’s disease and viral/ fungal infections. Resveratrol reduces stroke risk by altering the molecular mechanisms inside the blood

Watermelon

Rich in electrolytes and water content, melons are nature’s gift to beat tropical summer thirst. Watermelons are very low in calories (just 30 calories per 100 g) and carry minimal fats. Nonetheless, they plentiful in numerous health promoting phyto-nutrients and anti-oxidants essential for optimum health. Watermelon is an excellent source of Vitamin-A, which is a

Peach

Wonderfully delicious peaches are low in calories (100 g just provide 39 calories), and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals, and vitamins. The total measured anti-oxidant strength (ORAC value) of 100 g peach fruit is 1814 TE (Trolex equivalents). Fresh peaches are a moderate source of antioxidant,

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