Apples, with skin (edible parts)
Nutritional value per 100 g (3.5 oz) Energy Carbohydrates Sugars Dietary fiber Fat Protein Water Vitamin A equiv. Thiamine (Vit. B1) Riboflavin (Vit. B2) Niacin (Vit. B3) Pantothenic acid (B5) Vitamin B6 Folate (Vit. B9) 218 kJ (52 kcal) 13.81 g 10.39 g 2.4 g 0.17 g 0.26 g 85.56 g 3 μg (0%) 0.017 mg (1%) 0.026 mg (2%) 0.091 mg (1%) 0.061 mg (1%) 0.041 mg (3%) 3 μg (1%)

Vitamin C Calcium Iron Magnesium Phosphorus Potassium Zinc

4.6 mg (8%) 6 mg (1%) 0.12 mg (1%) 5 mg (1%) 11 mg (2%) 107 mg (2%) 0.04 mg (0%)

Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database

The proverb "An apple a day keeps the doctor away.", addressing the health effects of the fruit, dates from 19th century Wales.[51] Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer.[47] Compared to many other fruits and vegetables, apples contain relatively low amounts of vitamin C, but are a rich source of other antioxidant compounds.[41] The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, [52] weight loss,[52] and controlling cholesterol,[52] as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing reabsorption, and are bulky for their caloric content, like most fruits and vegetables.[49][52] There is evidence that in vitro apples possess phenolic compounds which may be cancerprotective and demonstrate antioxidant activity.[53] The predominant phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2.[54] Apple juice concentrate has been found to increase the production of the neurotransmitter acetylcholine in mice, providing a potential mechanism for the "prevent[ion of] the decline in cognitive performance that accompanies dietary and genetic deficiencies and aging." Other

studies have shown an "alleviat[ion of] oxidative damage and cognitive decline" in mice after the administration of apple juice.[50] The seeds are mildly poisonous, containing a small amount of amygdalin, a cyanogenic glycoside; it usually is not enough to be dangerous to humans, but it can deter birds.[55]


Mango, raw
Nutritional value per 100 g (3.5 oz) Energy Carbohydrates Sugars Dietary fiber Fat Protein Vitamin A equiv. - beta-carotene Thiamine (Vit. B1) Riboflavin (Vit. B2) Niacin (Vit. B3) 272 kJ (65 kcal) 17.00 g 14.8 g 1.8 g 0.27 g .51 g 38 μg (4%) 445 μg (4%) 0.058 mg (4%) 0.057 mg (4%) 0.584 mg (4%)

Pantothenic acid (B5) Vitamin B6 Folate (Vit. B9) Vitamin C Calcium Iron Magnesium Phosphorus Potassium Zinc

0.160 mg (3%) 0.134 mg (10%) 14 μg (4%) 27.7 mg (46%) 10 mg (1%) 0.13 mg (1%) 9 mg (2%) 11 mg (2%) 156 mg (3%) 0.04 mg (0%)

Mango is rich in a variety of phytochemicals[11] and nutrients. The fruit pulp is high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids.[12] Mango contains essential vitamins and dietary minerals. The antioxidant vitamins A, C and E comprise 25%, 76% and 9% of the Dietary Reference Intake (DRI) in a 165 grams (5.8 oz) serving. Vitamin B6 (pyridoxine, 11% DRI), vitamin K (9% DRI), other B vitamins and essential nutrients such as potassium, copper and 17 amino acids are at good levels. Mango peel and pulp contain other phytonutrients, such as the pigment antioxidants - carotenoids and polyphenols - and omega-3 and -6 polyunsaturated fatty acids. Mango peel contains pigments that may have antioxidant properties,[11][13] including carotenoids, such as the provitamin A compound, beta-carotene, lutein and alpha-carotene,[14] polyphenols[15] [16] such as quercetin, kaempferol, gallic acid, caffeic acid, catechins, tannins, and the unique mango xanthone, mangiferin,[17] any of which may counteract free radicals in various disease processes as revealed in preliminary research.[18][19] Phytochemical and nutrient content appears to vary across mango species.[20] Up to 25 different carotenoids have been isolated from mango

pulp, the densest of which was beta-carotene, which accounts for the yellow-orange pigmentation of most mango species.[21] Peel and leaves also have significant polyphenol content, including xanthones, mangiferin and gallic acid.[22] The mango triterpene, lupeol[23] is an effective inhibitor in laboratory models of prostate and skin cancers.[24][25][26] An extract of mango branch bark called Vimang, isolated by Cuban scientists, contains numerous polyphenols with antioxidant properties in vitro[27] and on blood parameters of elderly humans.[28] The pigment euxanthin, known as Indian yellow, is often thought to be produced from the urine of cows fed mango leaves; the practice is described as having been outlawed in 1908 due to malnutrition of the cows and possible urushiol poisoning.[29] This supposed origin of euxanthin appears to rely on a single, anecdotal source and Indian legal records do not outlaw such a practice.[30]


Papaya, raw
Nutritional value per 100 g (3.5 oz) Energy Carbohydrates Sugars Dietary fibre Fat Protein Vitamin A equiv. - beta-carotene 163 kJ (39 kcal) 9.81 g 5.90 g 1.8 g 0.14 g 0.61 g 55 μg (6%) 276 μg (3%)

Thiamine (Vit. B1) Riboflavin (Vit. B2) Niacin (Vit. B3) Vitamin B6 Vitamin C Calcium Iron Magnesium Phosphorus Potassium Sodium

0.04 mg (3%) 0.05 mg (3%) 0.338 mg (2%) 0.1 mg (8%) 61.8 mg (103%) 24 mg (2%) 0.10 mg (1%) 10 mg (3%) 5 mg (1%) 257 mg (5%) 3 mg (0%)

The juice has an antiproliferative effect on in vitro liver cancer cells, probably due to its component of lycopene [13] or immune system stimulation.[14] Papaya seed could be used as an antibacterial agent for Escherichia coli, Staphylococcus aureus or Salmonella typhi, although further research is needed before advocating largescale therapy.[15] Papaya seed extract may be nephroprotective (protect the kidneys) in toxicity-induced kidney failure[16] Raw, fresh papaya leaves ground into juice can increase platelet count dramatically in a matter of days.[citation needed]

• •

Apple Guava, per 100 g of edible portion

Calories Moisture Dietary Fiber Protein Fat Ash Carbohydrates Calcium Phosphorus Iron Carotene (Vitamin A) Ascorbic acid (Vitamin C) Thiamin (Vitamin B1) Riboflavin (Vitamin B2) Niacin (Vitamin B3)

36-50 77-86 g 2.8-5.5 g 0.9-1.0 g 0.1-0.5 g 0.43-0.7 g 9.5-10 g 9.1–17 mg 17.8–30 mg 0.30-0.70 mg 200-400 I.U 200–400 mg 0.046 mg 0.03-0.04 mg 0.6-1.068 mg

Since the 1950s, guavas – particularly the leaves – have been a subject for diverse research in chemical identity of their constituents, pharmacological properties and history in folk medicine.[6] Most research, however, has been conducted on apple guava (P. guajava), with other species remaining undefined. From preliminary medical research in laboratory models, extracts from apple guava leaves or bark are implicated in therapeutic mechanisms against cancer, bacterial infections, inflammation and pain.[7] Essential oils from guava leaves display anti-cancer activity in vitro.[8] Guava leaves are used in folk medicine as a remedy for diarrhea[9] and, as well as the bark, for their supposed antimicrobial properties and as an astringent. Guava leaves or bark are used in traditional treatments against diabetes.[10] In Trinidad, a tea made from young leaves is used for diarrhea, dysentery and fever.[11


Carrot, raw
Nutritional value per 100 g (3.5 oz) Energy Carbohydrates Sugars Dietary fibre Fat Protein Vitamin A equiv. - beta-carotene Thiamine (Vit. B1) Riboflavin (Vit. B2) Niacin (Vit. B3) Vitamin B6 Folate (Vit. B9) Vitamin C Calcium 173 kJ (41 kcal) 9g 5g 3g 0.2 g 1g 835 μg (93%) 8285 μg (77%) 0.04 mg (3%) 0.05 mg (3%) 1.2 mg (8%) 0.1 mg (8%) 19 μg (5%) 7 mg (12%) 33 mg (3%)

Iron Magnesium Phosphorus Potassium Sodium

0.66 mg (5%) 18 mg (5%) 35 mg (5%) 240 mg (5%) 2.4 mg (0%)

Pomegranate, aril only
Nutritional value per 100 g (3.5 oz) Energy Carbohydrates Sugars Dietary fiber Fat Protein Thiamine (Vit. B1) Riboflavin (Vit. B2) 285 kJ (68 kcal) 17.17 g 16.57 g 0.6 g 0.3 g 0.95 g 0.030 mg (2%) 0.063 mg (4%)

Niacin (Vit. B3) Pantothenic acid (B5) Vitamin B6 Folate (Vit. B9) Vitamin C Calcium Iron Magnesium Phosphorus Potassium Zinc

0.300 mg (2%) 0.596 mg (12%) 0.105 mg (8%) 6 μg (2%) 6.1 mg (10%) 3 mg (0%) 0.30 mg (2%) 3 mg (1%) 8 mg (1%) 259 mg (6%) 0.12 mg (1%)

Watermelon, raw (edible parts)
Nutritional value per 100 g (3.5 oz)

Energy Carbohydrates Sugars Dietary fiber Fat Protein Water Vitamin A equiv. Thiamine (Vit. B1) Riboflavin (Vit. B2) Niacin (Vit. B3) Pantothenic acid (B5) Vitamin B6 Folate (Vit. B9) Vitamin C Calcium Iron Magnesium

127 kJ (30 kcal) 7.55 g 6.2 g 0.4 g 0.15 g 0.61 g 91.45 g 28 μg (3%) 0.033 mg (3%) 0.021 mg (1%) 0.178 mg (1%) 0.221 mg (4%) 0.045 mg (3%) 3 μg (1%) 8.1 mg (14%) 7 mg (1%) 0.24 mg (2%) 10 mg (3%)

Phosphorus Potassium Zinc

11 mg (2%) 112 mg (2%) 0.10 mg (1%)

Health Benefits of Bitter Gourd Bitter melon (Karela) is a valuable herb gifted to us by Mother Nature. It is one of the healthiest vegetables known to man. Apart from being eaten mainly as vegetable, it is particularly reputed as a folk medicine due to its therapeutic properties. Although the bitter taste can turn you away, but it can really improve your health. Bitter gourd is the english name of Momordica charantia. It looks like a hideous, light green cucumber and it tastes very bitter. There are two varieties of this vegetable. It is mostly found in tropical parts of the world, including Africa, Asia and South America. It has numerous vital vitamins and minerals including vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Iron, Calcium, Phosphorous, Copper and Potassium. There are many health reasons why you should take this bitter vegetable seriously. Here are a few: Diabetes: The bitter gourd is particularly used as a remedy for diabetes because of its hypoglycemic action. It contains insulin-like peptides, alkaloids and charantin, all of which act together to lower blood and urine sugar levels without increasing blood insulin levels. These compounds activate a protein called AMPK, which is well known for regulating fuel metabolism and enabling glucose uptake, processes which are impaired in diabetics. You can take the juice of 4-5 bitter gourds every morning on an empty stomach, add seeds in powdered form to food or prepare a decoction by boiling the pieces of this fruit in water. If you are taking medications to lower your blood sugar, adding bitter gourd might make your blood sugar drop too low. Monitor your blood sugar carefully.

Blood Purification: It has blood-purifying properties. As a result, the juice is used in the treatment of blood disorders like blood boils and itching due to blood poisoning. Have it little by little on an empty stomach daily, in 4-6 months you will see enhancement in your state. • Piles: Fresh juice of bitter gourd is good for patients suffering from piles. Take a mixture of bitter melon juice and buttermilk every morning for about a month and you will see an improvement. A paste of the roots of bitter gourd plant can also be applied over piles to get a favorable result. • Good for stomach: It contains cellulose which is a very good source of fiber thus preventing constipation. It also good digestive agent and helps in stimulating the secretion of gastric juices. This can be very helpful for people with dyspepsia. However, sometimes it may worsen heartburn and ulcers. • Aids weight loss: It stimulates liver for secretion of bile juices that are very essential for metabolism of fats. Thus, if you want to have a perfect, slim figure, then bitter gourd can help you. • Eye care: It has high amount of beta-carotene that helps alleviate eye problems and improving eyesight. • Alcoholism: It is an antidote for alcohol intoxication, and helps purify, restore and nourish liver. Its juice is also beneficial in the treatment of a bad hangover. • Cholera: Fresh juice of leaves of bitter gourd is also a useful medication in early stages of cholera. • Immune booster: A glass of bitter gourd juice in the morning can help to strengthen your immune system and increase your body's fighting power against infection. Researchers hypothesize that bitter melon is as an immunomodulator. One clinical trial found limited evidence that bitter melon might improve immune cell function in people with cancer. • Skin care: Bitter gourd is also effective in treating skin diseases or skin infections, eczema and psoriasis. It also helps in keeping the skin free from blemishes and keeps the skin glowing. The blood purifying properties make sure that you don't get acne. • HIV: Laboratory tests suggest that compounds in bitter melon might be effective for treating HIV infection. In one preliminary clinical trial, an enema form of a bitter melon extract showed some benefits in people infected with HIV. However, more research is necessary before this could be recommended.

In fact, its extracts are already sold as pills as well and it is being marketed as a blood sugar level reducing medicine. But rather than going for an indirect method

of intake why not try to eat some amount of Karela in the form of vegetable/soup/curry in your diets, to get all the benefits. Although there are several health benefits of including bitter gourd in your diet, it is not recommended to take it in excess amounts as it can lead to abdominal pain and diarrhea. Also, pregnant women are also advised against having bitter gourd.

Health benefits of pineapple this sticky and sweet tropical fruit is a favorite with children of all ages. The pineapple is a member of the bromeliad family. It is extremely rare that bromeliads produce edible fruit. The pineapple is the only available edible bromeliad today. It is a multiple fruit. One pineapple is actually made up of dozens of individual flowerets that grow together to form the entire fruit. Pineapple is the second most popular tropical fruit, next to bananas. Some people find pineapples as a very luxurious and even exotic fruit. Eating this delicious fruit on regular basis provides immense health benefits one could ever think of. Here are a few given below: Loaded with vitamins and minerals: the obvious benefits of pineapple are all the vitamins and minerals the fruit is loaded with. Its nutrients include calcium, potassium, fiber, and vitamin c. In addition it is low in fat and cholesterol. • Strengthens weak bones: one of the benefits of pineapple is that it helps to build healthy bones. Pineapples are rich in manganese, a trace mineral that is needed for your body to build bone and connective tissues. Just one cup of pineapple provides 73% of the daily recommended amount of manganese. The benefits of pineapple can effect the growth of bones in young people and the strengthening of bones in older people. • Good for gums: your gums are very important to keep healthy. The gums hold the teeth in place and your teeth would be in bad condition if you have unhealthy gums. By eating pineapple, you are strengthening your gums to make it through the hard years later. • Prevents macular degeneration: pineapples contain a lot of betacarotene that is good for the eyes and for your vision. Studies show that eating three or more helpings of pineapple a day may lower your chance of

getting age-related macular degeneration, the main cause of vision loss in older folks. • Helps arthritis: bromelain is also considered an effective antiinflammatory. Regular ingestion of at least one half cup of fresh pineapple daily is purported to relieve painful joints common to osteoarthritis. It produces mild pain relief. In germany, bromelain is approved as a postinjury medication because it is thought to reduce inflammation and swelling. • Coughs and colds: while many people often take extra vitamin c or drink extra orange juice when they have a cold, few consider eating pineapple. The benefits of pineapple when you have a cold or cough are the same as the benefits of orange juice, but there is an additional benefit of pineapple. Bromelain, which is found in pineapples, has been found to help suppress coughs and loosen mucus. • Digestion: the bromelain found in pineapples aids in digestion. Eating one slice of pineapple after each meal will reduce gas, bloating, nausea, constipation and the symptoms of irritable bowel syndrome. Fresh pineapple juice also aids in removing intestinal worms. • Sinusitis and bronchitis: bromelain has been shown helpful for upper respiratory tract infections such as sinusitis and bronchitis. Bromelain helps to reducing nasal inflammation and break up the mucus in the nasal, sinus and respiratory area. • Blood clots: pineapples can help reduce the risk of blood clots due to the bromelain present in the fruit and thereby preventsing heart problems.