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Plums are small, round or oval shaped stone fruits, related to the genus Prunus, a family identical to cherries, apricots and peaches. They usually have smooth, shiny skin that comes in different colors such as dark purple, red, yellow or green, depending on the variety. The Inside ranges from golden yellow to dark red or purple and is juicy, sweet, tart and aromatic. The center of the fruit has a single, hard pit (stone). Plums are enjoyed fresh, dried (in the form of prunes), or processed in jam, jelly, juice or ripe materials. They are not only delicious but also pack important nutrition.
Nutritional Values (Per 100gm)
| Nutrient | Value |
| Energy (kcal) | 56 |
| Carbohydrates (g) | 12.1 |
| Dietary Fiber (g) | 2.07 |
| Protein (g) | 0.64 |
| Fat (g) | 0.4 |
| Vitamin A (µg) | 0.22 |
| Vitamin C (mg) | 2.26 |
| Magnesium (mg) | 7.79 |
| Iron (mg) | 0.25 |
HEALTH BENEFITS
Regulates the cholesterol level
Although it is indirectly beneficial to heart health, studies suggest that plums can reduce LDL (poor cholesterol) levels while maintaining HDL (good cholesterol). It is mainly responsible for their polyphenol and soluble fibre content, which helps to bind excess cholesterol in the digestive system.
Helps with weight management
Plums have little calories and high-water content, making them a good alternative for weight management. Their fibre also promotes a sense of fullness, reduces the overall calorie intake without compromising nutrition.
Improves bone health
Unlike many fruits, plums (especially dried prunes) contain nutrients such as vitamin K, potassium and manganese, which are essential for bone metabolism. Research suggests that regular consumption can prevent bone losses and reduce the risk of osteoporosis, especially in women after menopause.
Beauty pear (also known as Ya Pear or Chinese white pear) is a delightful fruit, known for its oval shape, smooth, thin yellowish-green skin, and crisp, juicy white endocarp. Unlike European pears, beauty pears have a texture similar to the apple. They are firm and crunchy rather than soft and buttery. Their taste profile is an ideal balance of mild sweetness with refreshing sourness, making them popular as a light snack or component of salads, juices, and desserts.
Nutritional Values (Per 100gm)
| Nutrient | Value |
| Energy (kcal) | 42 |
| Carbohydrates (g) | 10.6 |
| Dietary Fibre (g) | 3.6 |
| Protein (g) | 0.5 |
| Fat (g) | 0.23 |
| Vitamin C (mg) | 3.8 |
| Iron (mg) | 0.2 |
| Folate (B9) (µg) | 8 |
| Magnesium (mg) | 7 |
| Calcium (mg) | 8 |
HEALTH BENEFITS
Relieves cough and Throat irritation
Beauty pear is naturally soothing to the throat and is used in herbal treatments for dry cough and hoarseness. The slimy content coats and protects the throat lining.
Enhances Respiratory health
Beauty pears are traditionally consumed to reduce lung dryness, help remove mucus and improve breathing, especially in dry climate or weather.
Mental peace and stress reduction
Rich in antioxidants and natural sugar, beauty pear can support brain function by reducing oxidative stress and providing energy, which reduces anxiety and promote calmness.
Kheera kakdi , also known as cucumber (Cucumis sativus), is a widely cultivated vine plant, which belongs to the gourd family. It is characterized by its long cylindrical shape and smooth green surface. It is valued as a cooling seasonal vegetable as it has a high water content with essential vitamins, minerals, and phytochemicals. Traditionally, raw salads are consumed or used as a culinary component of various preparations, cucumber is recognized for its fresh properties and contributions to a balanced diet.
Nutritional Values (per 100gm)
HEALTH BENEFITS
Acid reflux relief
The alkaline nature of the cucumber soothes the oesophagus and help to neutralize excessive abdominal acidity and reduce the episode of mild heartburn and discomfort.
Metabolic support
Bioactive compounds and trace minerals in Kheera contributes to optimal metabolic enzyme functions and energy production in cells.
Temperature regulation
Traditional use involves using Kheera for its cooling effect at body temperature relieves heat-related fatigue and helps maintain thermal comfort below high temperatures.
Potato is a vegetarian perennial plant, resident in the different regions of South America, and is now grown globally as a dominant food crop. The underground tuber acts as a primary food part, which is valuable due to its versatility in culinary applications and its role as an important source of carbohydrates. Potatoes contain a variety of phytonutrients, which include phenolic acid and carotenoids, which contribute to their nutrition profiles. They are usually prepared by boiling, baking, roasting, or frying, and are involved in countless traditional and modern dishes all over the world. As a basic diet component, potatoes have played an important role in addressing food security and supporting human nutrition in cultures and economies.
NUTRIENTS (brown skin, per 100gm)
| Nutrients | Composition |
| Energy (kcal) | 69 |
| Protein (g) | 1.9 |
| Carbohydrates (g) | 14.89 |
| Dietary Fiber (g) | 1.71 |
| Fat (g) | 0.23 |
| Vitamin C (mg) | 23.15 |
| Vitamin B6 (mg) | 0.1 |
| Folate (µg) | 15.51 |
| Sodium (mg) | 4.11 |
| Magnesium (mg) | 24.07 |
| Calcium (mg) | 9.52 |
| Iron (mg) | 0.57 |
| Zinc (mg) | 0.28 |
| Niacin (mg) | 1.04 |
HEALTH BENEFITS
Support for the intestinal microbiome
Potatoes contain high starch content that resists digestion in the small intestine and acts as a prebiotic, nutritionally beneficial for intestinal bacteria and a balanced microbiome.
Natural Source of Antioxidant
Variants of colored potatoes, such as red and purple types, are rich in anthocyanin and polyphenols that help neutralize free radicals and reduce oxidative stress in the body.
Satiety and Appetite Control
Potatoes are known for their high satiety index, which helps individuals feel full for long periods, which can be beneficial for controlling the overall calorie intake.
Lauki, also known as Bottle Gourd, calabash, or Lagenaria Siceraria, is a versatile and nutritious vegetable that is cultivated in Asia, Africa, and parts of Europe. The smooth, light green skin and light, subtle sweet taste. Lauki is an integral part of many traditional diets due to its high-water content and cooling properties. Usually consumed in savoury dishes, soup, and juices. it is precious not only for cooking but also for Ayurveda and naturopathy properties.
NUTRIENTS (per 100gm)
| Nutrients | Composition |
| Energy | 11 kcal |
| Protein | 0.53 g |
| Carbohydrates | 1.68 g |
| Dietary Fiber | 2.12 g |
| Fat | 0.13 g |
| Vitamin C | 4.33 mg |
| Vitamin B6 | 0.02 mg |
| Iron | 0.26 mg |
| Calcium | 15.42 mg |
| Magnesium | 10.93 mg |
HEALTH BENEFITS
Cooling effects on the body
Lauki juice is naturally known for its cooling effects, making it beneficial during fevers, heatstroke, or recovery after exercise.
Kidney function support
Regular consumption can help prevent the formation of kidney stones and promote smooth kidney function due to its diuretic and detoxifying nature.
Relief from insomnia
Lauki, especially in the form of juice combined with sesame oil or triphala, is used in traditional remedies to calm the nervous system and promote rest.
Lady Finger(okra), scientifically known as Abelmoschus esculents, is a flower plant valued for its edible green seed pods. It is dominant in many tropical and subtropical cuisines. It is known for its tender texture and mild flavor. When prepared, it releases a natural mucilage, which thickens stew and soup. This vegetable thrives in warm climates and is grown extensively in India, Africa, and Southern United States.
NUTRIENTS (per 100gm)
| Nutrients | Composition |
| Energy | 27 kcal |
| Protein | 2.08 g |
| Carbohydrates | 3.62 g |
| Dietary Fiber | 4.08 g |
| Fat | 0.22 g |
| Vitamin A | 11.52 µg |
| Vitamin C | 22.51 mg |
| Folate | 63.68 µg |
| Iron | 0.84 mg |
| Calcium | 86.12 mg |
| Magnesium | 66.1 mg |
| Zinc | 0.45 mg |
HEALTH BENEFITS
Boosts Red blood cell formation
Folate and iron in lady fingers are important to produce red blood cells and oxygen transport, especially during pregnancy or for people with anaemia.
Supports liver function
Research suggests that okra extract protects the liver from oxidative stress and inflammation, promoting effective detoxification and enzyme regulation.
Improves skin wound healing
Vitamin C and bioactive compounds in okra help with fast tissue repair, which helps to heal cuts and wounds more efficiently.
Lemon is a small, oval citrus fruit that is identified for its bright yellow peel and distinctly sour juice. Widely cultivated in subtropical and tropical regions, it is primarily valuable for high content of citric acid and ascorbic acid (vitamin c). It is used as a flavoring agent in culinary uses and as a source of essential nutrients in traditional and modern health practices. The lemon is harvested throughout the year, and their aromatic peels are usually used in the cooking, cleaning solution and its unstable oils in the perfume.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 36 kcal |
| Protein | 0.41 g |
| Carbohydrates | 6.97 g |
| Fat | 0.75 g |
| Vitamin B6 | 0.03 mg |
| Vitamin C | 48.16 mg |
| Magnesium | 8.9 mg |
| Calcium | 22.68 mg |
| Iron | 0.12 mg |
HEALTH BENEFITS
Enhancement of collagen formation for wound healing
The ascorbic acid present in lemon plays an important role in collagen synthesis which supports tissue repair and accelerates wound closure when vitamin C intake is adequate.
Relief from Mild Itching and Skin Discomfort
Externally applied lemon juice has been used to reduce itching from the insect bite due to its natural astringent properties.
Reduction of Oxidative Stress
Lemon contains flavonoids such as hesperidin and eriocarpin, increasing antioxidant effects, which helps to neutralize free radicals and support cellular integrity into different tissues.
Ginger is a flowering plant whose rhetoric is widely used as a spice and traditional agent in cultures. The characteristics of its aromatic and sharp properties, ginger is grown mainly in tropical and subtropical regions and is cut for both culinary and medical purposes. The rhetoric contains a complex profile of bioactive compounds including ginger roll and shogaols, which contributes to its specific taste and diverse therapeutic properties. It is often used in fresh, dried, powder, or oil forms and has an important place in traditional treatment systems such as Ayurveda and traditional Chinese therapy -with global dishes.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 55 kcal |
| Protein | 2.22 g |
| Carbohydrates | 8.97 g |
| Dietary Fibre | 5.36 g |
| Fat | 0.85 g |
| Vitamin B6 | 0.20 mg |
| Vitamin C | 5.43 mg |
| Folate | 10.82 µg |
| Sodium | 10.03 mg |
| Magnesium | 54.66 mg |
| Calcium | 18.88 mg |
| Iron | 1.90 mg |
| Zinc | 0.39 mg |
HEALTH BENEFITS
Muscle soreness relief
Regular consumption of ginger is associated with reduced muscle pain after exercise. This can help with little oxidative stress and inflammatory markers that contribute to post- activity discomfort.
Allergic symptoms reduction
Ginger shows activity such as antihistamine, which can help reduce symptoms of mild seasonal allergies, including sneezing and nasal irritation.
Support in the prevention of gastric ulcer
Studies indicate that ginger helps protect the stomach lining by reducing the risk of ulcers by interfering with the growth of Helicobacter pylori and by increasing the production of mucus.
Carrot is a root vegetable known for its vibrant pigmentation, which is mainly generated by high concentrations of beta carotene, a precursor to vitamin A. Carrots have a natural sweet taste and fixed texture that suits them for consumption in raw, prepared, juice or processed. Antioxidant, and rich in vitamins and minerals, orange carrots contribute significantly to human nutrition and include different types of culinary applications worldwide.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 33 kcal |
| Protein | 0.95 g |
| Carbohydrates | 5.55 g |
| Dietary Fibre | 4.18 g |
| Fat | 0.47 g |
| Vitamin A | 904 µg |
| Vitamin C | 6.22 mg |
| Folate | 24.04 µg |
| Sodium | 52.33 mg |
| Magnesium | 16.73 mg |
| Calcium | 35.09 mg |
| Iron | 0.60 mg |
| Zinc | 0.25 mg |
HEALTH BENEFITS
Acid reflux reduction
Carrots are mildly alkaline and can help neutralize stomach acids, potentially regular intake can reduce the symptoms of mild heartburn or acidic reflux.
Strengthen capillary walls
Vitamin K and bioflavonoids help maintain the strength and elasticity of the capillary walls, which reduces the chances of bruising and microvascular bleeding.
Hair pigment preservation
Antioxidants in carrots help protect the hair follicles and melanocytes, which can delay premature greying and support overall hair vitality.
Tomato is a widely cultivated fruit, which belongs to the Nightshade family, which is valuable for its specific tangy flavor and vibrant red color resulting from the high lycopene material. Tomatoes have become an essential component of culinary traditions around the world, both raw and prepared in different types of dishes, sauces, and spices. It is mainly made of water, which complements vitamins, minerals, and phytochemicals that contribute to its nutrition and health improvement properties. The versatility of tomatoes, combined with their beneficial bioactive compounds, reduces their reputation as a functional food in modern diets.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 19 kcal |
| Protein | 0.9 g |
| Carbohydrates | 2.71 g |
| Dietary Fibre | 1.77 g |
| Fat | 0.47 g |
| Vitamin A | 151 µg |
| Vitamin C | 27.47 mg |
| Folate | 19.46 µg |
| Sodium | 9.73 mg |
| Magnesium | 13.65 mg |
| Calcium | 10.17 mg |
| Iron | 0.3 mg |
| Zinc | 0.12 mg |
Health Benefits
Vision Protection
Tomatoes contains lutein and zeaxanthin, carotenoids that accumulate in the retina and help filter harmful light, reducing the risk of age-related macular degeneration and visual decline.
Sunburn defense
High lycopene concentration in tomatoes is shown to help protect the skin from UV-induced damage and supports sunburn when consumed regularly over time.
Respiratory Health Support
Antioxidants in tomatoes and the vitamin C content helps reduce the inflammation of the airways and improve lung function, which is especially beneficial for individuals who come into contact with air pollution.
Kiwi, also known as Chinese gooseberry, is a small, oval-shaped fruit, with a fuzzy, brown outer skin and golden from inside. The inner part is soft, juicy, and filled with small black food seeds, giving it a unique texture. The taste is a wonderful mix of fresh and a little sour, making it a favorite for salads, smoothies, and desserts. Kiwi is not only delicious but also a nutrient, packed with essential vitamins, minerals, fiber, and antioxidants.
Nutritional Values (Per 100gm)
| Nutrient | Amount |
| Energy | 61 kcal |
| Protein | 1.14 g |
| Carbohydrates | 14.7 g |
| Dietary Fiber | 3 g |
| Fat | 0.52 g |
| Vitamin C | 92.7 mg |
| Folate | 25 µg |
| Calcium | 34 mg |
| Magnesium | 17 mg |
HEALTH BENEFITS
Supports DNA Repair:
The antioxidants in kiwi have shown the ability to protect DNA from oxidative damage, which is important to prevent cell mutations and reduce the risk of cancer.
Aids in alkaline balance:
Kiwi has an alkaline nature that helps balance the pH levels in the body, possibly reducing inflammation and reducing the risk of chronic diseases associated with an acidic environment.
Supports Eye Health:
Kiwi is rich in lutein and zeaxanthin, helping to protect the eyes from oxidative stress and reducing the risk of age-related macular degeneration (AMD) and cataracts.
Fuji Apple is a sharp, juicy variety as a hybrid between Red Delicious and Ralls Janet Apple variants. It was named after Mount Fuji, Japan's most famous mountain. They are visually round to conical in shape. The taste is significantly sweet; it is one of the most melodic commercially available apple varieties with the highest brix (sugar content) level compared to most apples. The taste is subtle with floral and citrus undertones. Due to its natural sweetness and crispness, Fuji apples are perfect for fresh food, salad, baked goods and juice.
Nutritional Values (Per 100gm)
| NUTRIENTS | Composition |
| Energy | 57 kcal |
| Carbohydrates | 13.3 g |
| Dietary fiber | 2.1 g |
| Protein | 0.26 g |
| Fats | 0.17 g |
| Vitamin C | 4.6 mg |
| Vitamin A | 3 mcg |
| Calcium | 6 mg |
| Iron | 0.12 mg |
HEALTH BENEFITS
Rich in Antioxidants
Fuji apples are filled with flavonoids and polyphenolic compounds such as quercetin, which protect cells from oxidative stress and reduce the risk of chronic diseases such as cancer and neurodegenerative disorders.
Boosts immunity
The presence of vitamin C increases the body's natural defense system by supporting the production of white blood cells and improving resistance to common colds.
Promotes weight management
Being low in calories yet high in fiber and water content, Fuji apples increase satiety (feeling of fullness) and helps reduce overall calorie intake, aiding in healthy weight management.
Imported mini oranges, often mandarins or clementine's, are small, sweet, and juicy citrus fruits known for their vibrant color and ease of peeling. They are packed with vitamin C and other beneficial nutrients, offering various health advantages.
Health Benefits
Boosts Immunity:
Rich in vitamin C, mini oranges help strengthen the immune system, protecting the body against infections and illnesses.
Promotes Skin Health:
Vitamin C is crucial for collagen production, which is essential for healthy skin, wound healing, and maintaining a youthful appearance.
Aids Digestion:
Mini oranges contain fiber, which aids in digestion and helps maintain a healthy gut.
Supports Heart Health:
The potassium in mini oranges can help lower blood pressure and promote overall cardiovascular health.
Rich in Antioxidants:
They contain antioxidants like beta-carotene and beta-cryptoxanthin, which help protect cells from damage caused by free radicals and may reduce the risk of certain cancers.
Low in Calories:
They are a low-calorie snack, making them a good choice for those watching their weight.
Hydrating:
Mini oranges have a high water content, helping to keep the body hydrated.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Carbohydrates | ~12 g |
| Dietary Fiber | ~2.4 g |
| Protein | 0.9 g |
| Fat | 0.12 g |
| Vitamin C | ~53 mg |
| Potassium | ~181 mg |
| Sugar | ~9.4 g |
Green Capsicum, also known as Green Bell Chili, is a popular vegetable related to the Capsicum Enuma species. Its bright outer layers and light, slightly bitter taste, it is cut before it reaches full maturity, and that is why it retains its lively green color. Often involved in salads, upset, and different types of mature dishes, valuable for the versatility of green ship numbers and the contribution of essential micronutrients. The composition includes a high ratio of dietary fiber, antioxidants, and remarkable levels of vitamins, making it a valuable component of a balanced diet in different dishes.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 16 kcal |
| Protein | 1.11 g |
| Carbohydrates | 1.84 g |
| Dietary Fiber | 2.06 g |
| Fat | 0.34 g |
| Vitamin A | 54.67 µg |
| Vitamin B6 | 0.15 mg |
| Vitamin C | 123 mg |
| Folate | 51.85 µg |
| Magnesium | 11.84 mg |
| Calcium | 14.75 mg |
| Iron | 0.48 mg |
HEALTH BENEFITS
Allergic symptoms mitigation
Bioactive compounds such as flavonoids have properties that can help modulate allergic reactions and reduce the severity of seasonal allergies.
Cellular protection
Antioxidant lutein and zeaxanthin in green capsicum protect cells from oxidative stress, help maintain cellular health and reduce cumulative damage.
Reproductive health Support
The folate present in Green Capsicum is important for DNA synthesis and reproductive wellness, which makes it particularly beneficial during pregnancy planning.
Onions are a widely cultivated biennial plant recognized for its layered bulb structure and sharp aroma, which develops due to the high content of sulphur containing compounds. As a versatile food component, onions provide a specific taste and aroma for different recipes in global dishes. The phytochemical profile includes flavonoids, especially Quercetin, as well as organosulfur compounds known for showing various biological activities. Onions are consumed raw, cooked, pickled, or powder, and are historically used in traditional medicine for their therapeutic properties. Their nutrition composition contributes to a series of functional benefits that support the overall well-being.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 47 kcal |
| Protein | 1.5 g |
| Carbohydrates | 9.56 g |
| Dietary Fibre | 2.45 g |
| Fat | 0.24 g |
| Vitamin C | 6.69 mg |
| Vitamin B6 | 0.10 mg |
| Folate | 28.88 µg |
| Sodium | 5.50 mg |
| Magnesium | 17.96 mg |
| Calcium | 21.03 mg |
| Iron | 0.43 mg |
| Zinc | 0.35 mg |
| Niacin | 0.35 mg |
HEALTH BENEFITS
Blood clot prevention
Onions have antithrombotic properties that can help inhibit platelet aggregation, which supports normal blood flow and reduce the risk of unwanted clot formation.
Detoxification Enhancement
Sulphur compounds in onions contribute to the activation of enzymes that support detoxification processes in the liver and help to eliminate harmful substances.
Allergic symptoms relief
Onions contain natural quercetin, which shows antihistamine activity and can help reduce mild allergic reactions such as nasal density or water eyes.
Green chili is widely cultivated vegetable recognized for its spicy flavor and vibrant color, obtained from capsaicinoid compounds, which are mainly capsaicin. It is an essential component in many culinary traditions, providing heat, and increases the aromatic profile of diverse preparation. The unripe pods are usually harvested while still being green and are used fresh, dried, or pickled. In addition to food applications, green chilly has a significant value in traditional medical systems, which is responsible for its bioactive components with antioxidants, and antimicrobial and therapeutic properties. The widespread use is also associated with its role in stimulating the senses and promoting dietary diversity.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 45 kcal |
| Carbohydrates | 6.32 g |
| Protein | 2.62 g |
| Total Fat | 0.73 g |
| Dietary Fiber | 4.86 g |
| Calcium | 24.10 mg |
| Iron | 1.46 mg |
| Magnesium | 34.72 mg |
| Sodium | 3.32 mg |
| Zinc | 0.31 mg |
| Vitamin A | 5.28 µg |
| Vitamin B6 | 0.45 mg |
| Vitamin C | 79.50 mg |
| Folate | 25.31 µg |
| Niacin | 0.80 mg |
HEALTH BENEFITS
Mood Enhancement
The release of endorphins triggered by capsaicin can contribute to a better mood and a sense of well-being, potentially reducing feelings of stress and tension.
Support for blood circulation
Capsaicin helps stimulate circulation and maintain vascular function, which can promote healthy blood flow throughout the body.
Hair health enhancement
Nutrients such as vitamin C and B vitamins in green chilies help to nourish hair follicles, potentially support strong hair, and reduce fractures over time.
Beetroot, botanically classified as Beta vulgaris, is a root vegetable mainly grown for its lively pigmented tubers. It is characterized by its deep red-violet color, resulting in the presence of beta lain compounds that also contribute to its natural coloring applications in food products. Traditionally included in culinary preparations such as salads, juice, and soups. Beetroot have long been important in different cultures for their culinary versatility and potential medical properties. Cultivation thrives in a temperate climate, and both roots and leaves are used for consumption, indicating the condition as a nutrition-rich agricultural crop.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 35 kcal |
| Carbohydrates | 6.18 g |
| Protein | 1.95 g |
| Total Fat | 0.14 g |
| Dietary Fiber | 3.31 g |
| Calcium | 17.28 mg |
| Iron | 0.76 mg |
| Magnesium | 33.21 mg |
| Sodium | 69.44 mg |
| Zinc | 0.30 mg |
| Vitamin B6 | 0.07 mg |
| Vitamin C | 5.26 mg |
| Folate | 97.37 µg |
| Niacin | 0.21 mg |
HEALTH BENEFITS
Improves Exercise performance
High nitrate content in beetroot supports better oxygen utilization during physical activity, which can increase stamina and reduce fatigue, especially during endurance exercise.
Supports Healthy blood pressure regulation
Nitrates present in beetroots contribute to the dilation of blood vessels, potentially reducing systolic and diastolic blood pressure and support vascular function over time.
Supports eye health
The presence of carotenoids and lutein in Beetroots supports the retinal function and helps protect against age-related visual decline.
Blueberries are small, round berries, usually deep blue or purplish in color, which have a slightly waxed outer skin called "bloom". This natural coating protects the fruit and gives it its signature tempting appearance. From the inside it is semi-transparent and juicy, which provides an ideal balance of sweet and flavorful taste. They are considered "super fruit" due to their dense concentration of antioxidants, vitamins, and phytochemicals. These berries grow on low shrubs or tall shrubs, mainly in parts of North America and Europe, and are available in forms of wild and agriculture.
Nutritional Values (Per 100gm)
| Nutrient | Value |
| Energy (kcal) | 57 |
| Water (%) | 84 |
| Protein (g) | 0.74 |
| Carbohydrates (g) | 14.49 |
| Dietary Fibre (g) | 2.4 |
| Fat (g) | 0.33 |
| Vitamin A (µg) | 3 |
| Vitamin C (mg) | 9.7 |
| Calcium (mg) | 6 |
| Magnesium (mg) | 6 |
| Iron (mg) | 0.28 |
HEALTH BENEFITS
Urinary Tract Protection
Blueberries contain proanthocyanins that prevent harmful bacteria from following the bladder walls, reducing the risk of urinary tract infection (UTI).
Bone Strength maintenance
Blueberries contain modest amounts of vitamins, calcium, phosphorus, and magnesium, which together help maintain bone density and reduce the risk of osteoporosis over time.
Improved vision and eye protection
Their high antioxidant content, especially lutein, and zeaxanthin, helps protect the retina from damage by UV rays and oxidative stress, reducing the risk of macular degeneration and cataracts.
Royal Gala Apple is a popular variety known for living red-orange skin with yellow undertones. Originating from New Zealand, this is a cross between orange red and golden delicious varieties. It is medium in size, usually round in shape with thin, smooth skin. They are prized for their crisp, juicy texture and sweet flavor.
NUTRIENTS (per 100gm)
| Nutrient | Value |
| Energy (kcal) | 52 |
| Carbohydrates (g) | 13.8 |
| Dietary Fibre (g) | 2.4 |
| Protein (g) | 0.3 |
| Fat (g) | 0.2 |
| Vitamin C (mg) | 4.6 |
| Vitamin A (IU) | 54 |
| Calcium (mg) | 6 |
| Iron (mg) | 0.1 |
| Magnesium (mg) | 5 |
HEALTH BENEFITS
Regulates blood sugar level
Despite their natural sweetness, the Gala apples have a low glycemic index (approx. 39), which means that they only cause a slow, moderate rise in blood sugar.
Boosts digestive health
Royal Gala Apple are high in dietary fibre (2.4 g/100 g), mainly pectin, which supports healthy digestion, prevents constipation and maintains intestinal health by feeding good bacteria (prebiotic effects).
Reduces the risk of chronic diseases
Regular consumption of apples such as Royal Gala is associated to a lower risk of chronic conditions such as type 2 diabetes, cancer (especially colon and breast), and neurodegenerative diseases due to their rich phytochemical and antioxidant profiles.
Red grapes are small, juicy with smooth, firm skin and soft. Their color varies from light ruby to deep purplish-red, depending on the variety and ripeness. These grapes are naturally sweet because of their high fructose and glucose content and are consumed in fresh, dried (in raisins), or in juices, wines and jams. The skin of red grapes contains resveratrol, a powerful antioxidant, giving them their distinct health-boosting properties. Its Seeds are rich in beneficial oils and antioxidants.
Nutritional Values (Per 100gm)
| Nutrients | Composition |
| Energy (kcal) | 57 |
| Protein (g) | 0.95 |
| Carbohydrates (g) | 12.55 |
| Dietary Fibre (g) | 1.28 |
| Fat (g) | 0.29 |
| Vitamin C (mg) | 20.59 |
| Vitamin B6 (mg) | 0.1 |
| Folate (µg) | 7.49 |
| Calcium (mg) | 11.27 |
| Magnesium (mg) | 7 |
| Iron (mg) | 0.433 |
HEALTH BENEFITS
Anti-microbial and Anti-viral action
Grape extracts have shown anti-bacterial and anti-viral properties, which prevent pathogens such as Helicobacter pylori (connected to gastric ulcer) and some strains of influenza which help in reducing infections.
Reduce Inflammation and Joint Pain
Red grapes contain polyphenols which reduce chronic inflammatory markers, which reduces the severity of joint pain in conditions such as arthritis and prevent inflammatory related chronic diseases.
Improves Lung function and respiratory health
Red grape polyphenols have shown the ability to reduce the symptoms of asthma and airway inflammation. Their antioxidant properties help maintain lung tissue health and reduce oxidative damage caused by pollutants.
