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Plums are small, round, or oval -shaped stone fruits, related to genus prunus, cherry, apricots and similar families. Plums come in a wide range of colors, including deep purple, vibrant red, golden yellow and even bright green, depending on the variety. Inside, the flesh varies from golden yellow to rich crimson or purple, offering a juicy cutting that balances the sweetness with a spicy, fresh tang. The core has a single, hard stone, giving the fruit classified as a "stone fruit".
Plums can be enjoyed in highly versatile, different forms. They are delicious when eaten fresh, a hydrating and fresh snack that is offered. When dry, they turn into prunes, valuable worldwide for their natural sweetness and digestive benefits. Plums are widely used in jam, jelly, juice and baked goods, where their touch tastes both sweet and charming dishes. In many cultures, plums are also fermented in beverages or spice for use in traditional dishes.
Beyond their taste, plums are packed with nutritional benefits. They are a rich source of vitamins such as vitamin C, which supports significant immunity and vitamins for bone health. Their dietary fiber content aids digestion and helps maintain a healthy gut, while natural antioxidants such as polyphenols and anthocyanin promote overall well -being and protect the body from oxidative stress. Potassium found in the plum also supports heart health and controls blood pressure.
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.
Avocado, often called butter fruit or crocodile pear, is a unique and nutrient-rich fruit in Central America and Mexico. Its appearance differs from the variety, with a slightly thick outer skin that may be green, bumpy or dark purple in color. Under the skin is a creamy, buttery flesh in yellow-green colors, which surrounds a large brown seed in the center.
The trait that sets avocados apart from most fruits is its remarkable nutrition profile. While specific fruits are mainly high in carbohydrates, avocados are rich in healthy monounsaturated fat. These help to support heart -friendly, regulate cholesterol and provide satisfaction. Along with fat, avocado provides an array of dietary fiber, potassium, vitamin E, and antioxidants that contribute to overall welfare and skin vitality.
In terms of taste and texture, avocados are truly versatile. The taste of their light, slightly walnuts with a rich, silk texture allows them to complement both savoury and sweet preparations. They are a staple in salads, sandwiches, and spread like Guacamole, while smoothies, milkshakes and even deserts such as mousse and ice cream also monotonously combine. In some cultures, avocado tea and beverages highlight the adaptability of fruits.
Less in sugar and nutrients, yet avocado is often considered a "superfood". Whether chopped on toast, mashed in dips, or mixed in creamy dishes, they provide an ideal balance of taste, texture and nutrition. Truly, avocado is the butter of nature - a fruit that nourishes as much as it is happy.
Nutritional Values (Per 100gm)
|
Nutrient
|
Value |
| Energy (kcal) | 146 |
| Protein (g) | 2.95 |
| Carbohydrates (g) | 1.75 |
| Dietary Fibre (g) | 6.7 |
| Vitamin C (mg) | 9.36 |
| Niacin (B3) (mg) | 0.9 |
| Riboflavin (B2) (mg) | 0.08 |
| Folate (µg) | 67.17 |
| Calcium (mg) | 28.48 |
| Magnesium (mg) | 48.14 |
HEALTH BENEFITS
Aids in Absorption of Fat-soluble nutrients
Eating avocados increases the body's ability to absorb important fat-soluble vitamins like vitamins A, D, E, and K, as well as carotenoids such as beta-carotene and lycopene.
Bone Health Support
Avocados provide vitamins, magnesium, and fiber, which are essential for bone mineral density and calcium metabolism. Especially vitamin K is vital for bones protein synthesis and lowers fracture risk in older adults.
Supports hormonal balance
Avocado contains plant sterols and healthy fats that play a role in regulating the levels of cortisol (stress hormones) and support the production of hormones such as oestrogen, progesterone, and testosterone - for menstrual health, fertility, and general hormonal hormones.
Desi apple is a naturally developed Indian variety that captures the essence of freshness and local taste. Unlike imported apples, which travel long distances before reaching consumers, desi apples are cultivated in Indian gardens and are freshly supplied to markets, especially in areas such as Gujarat. This ensures not only better taste but also better quality and freshness with every bite.
Characterized by their crisp texture and juicy pulp, desi apples provide a fresh sweetness balanced with a mild touch. This natural harmony of tastes makes them highly enjoyable as a nutritious snack, while also versatile enough to complement a wide range of recipes. Their crunch combines the vibrancy to fruits and green salads, while their subtle tangs increase when freshly pressed juices and smoothies. In Indian homes, the use of desi apples often aid both nutrition and taste to traditional desserts, from kheer and pudding to fruit custard.
Beyond their delightful taste, desi apples provide excellent nutritional value. They are rich in dietary fiber, which supports digestion, and contains essential vitamins such as vitamin C for immunity and vitamin A for eye health. Naturally present antioxidants in apples also contribute to overall welfare, protecting the body from oxidative stress.
|
Nutritional Values (Per 100 gm) |
|
| Nutrients | Composition |
| Energy | 63 kcal |
| Carbohydrates | 14 g |
| Dietary fiber | 2.06 g |
| Protein | 0.3 g |
| Fats | 0.5 g |
| Vitamin C | 4 mg |
| Vitamin A | 0.35 mcg |
| Calcium | 5.39 mg |
| Iron | 0.25 mg |
Health Benefits: Heart Health
- Lowers Cholesterol: The fiber and antioxidants, including flavonoids, help lower bad cholesterol (LDL) levels and keep arteries clear, reducing the risk of heart ailments.
Weight Management
- Promotes Fullness: High in water and fiber, apples help you feel fuller for longer, which can reduce appetite and overeating.
- Low-Calorie Snack: As a low-calorie, high-fiber fruit, apples are a great and natural way to satisfy sweet cravings and aid in weight loss.
Blood Sugar Control
- Low Glycemic Index: Apples are a low glycemic index fruit, meaning their natural sugars don't cause rapid spikes in blood sugar levels, helping to manage blood sugar.
- Supports Diabetic Diet: Pectin, a type of fiber in apples, can help eliminate toxins and may reduce insulin requirements in people with diabetes.
Gut Health
- Feeds Good Bacteria: The pectin in apples acts as a prebiotic, feeding beneficial bacteria in the gut and promoting a healthy digestive system.
- Aids Digestion: The high fiber content supports healthy digestion and can help reduce issues like constipation and bloating.
Immunity & Inflammation
- Boosts Immunity: Phytochemicals and essential vitamins, like Vitamin C, found in apples strengthen the body's immune system.
- Reduces Inflammation: Antioxidants in apples help fight free radicals and reduce inflammation throughout the body.
Other Benefits
- Brain Health: The antioxidant quercetin in apples can help protect the brain from damage caused by oxidative stress.
- Skin Health: Vitamins and antioxidants in apples contribute to clearer, glowing skin by combating free radicals.
- Potential Disease Prevention: Regular consumption of apples is associated with a lower risk of certain cancers, heart disease, and type 2 diabetes
Basil (Ocimum Basilicum) is a fragrant herb belonging to the Mint family (Lamiaceae). Native of the tropical regions of Central Africa and Southeast Asia, now it is cultivated all over the world. Basil is known for its lively green leaves, strong aromatic profile and sweet-spicy flavor with hints of cloves and pepper.
NUTRIENTS (leaves, per 100grams)
| Nutrient | Value |
| Energy (kcal) | 23 |
| Protein (g) | 2.54 |
| Carbohydrates (g) | 2.65 |
| Dietary Fibre (g) | 1.6 |
| Fat (g) | 0.64 |
| Vitamin A (µg) | 3142 |
| Vitamin C (mg) | 18 |
| Folate (µg) | 68 |
| Calcium (mg) | 177 |
| Iron (mg) | 3.17 |
| Magnesium (mg) | 64 |
HEALTH BENEFITS
Adaptogenic properties (stress and anxiety Relief)
Especially in Holy Basil (tulsi), compounds such as ocimumosides and apigenin help to reduce the levels of cortisol and help the body balance stress response naturally.
Anti-inflammatory effects on the joints
Basil contains eugenol, linalool and citronellol. They exhibit strong anti-inflammatory effects that can help with joint problems such as arthritis.
Anti-bacterial and Antimicrobial Action
Basil's essential oils, especially in Thai and Holy Tulsi, show effectiveness against various bacteria (eg E. coli and Staphylococcus aureus) and fungi, which support oral and skin health.
Orange Carrot is a widely preferred root vegetable, praised for its lively orange pigmentation and crisp texture. Its specific color is mainly due to the presence of beta-carotene, a powerful antioxidant that serves as a precursor to vitamin A. This makes carrots an important food source to maintain good vision, increase immunity and support overall health.
Naturally sweet in taste and pleasant, firm in texture, carrots are one of the most versatile vegetables found in the kitchen worldwide. They can be consumed raw in salads and snacks, cooked in lightly stir-fried dishes, steamed, or added to soup and stew. Carrots are also popularly juice for a fresh drink and carrot pudding and carrot cakes, such as puree, pickle, or dessert are used in processed forms.
Beyond their taste, carrots are filled with essential vitamins and minerals, including vitamin C, vitamin K, potassium and dietary fiber. Their antioxidant-rich profile helps in dealing with oxidative stress and supports heart health. High fiber content promotes digestion, while low calorie value makes them a smart option for weight management.
Carrots are available in many varieties, including normal orange types, as well as purple, red, yellow and white cultivars, providing each with unique nutritional benefits. Universally appreciated, this humble root is the cornerstone of global cuisine.
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.
Beauty pear, also known as sugar white pear, is a delightful fruit nourished for its unique texture and fresh taste. Oval in size with a smooth, thin yellow-green skin, this pear variety stands out between its counterparts. There is a crisp, juicy white flesh under the skin that provides a satisfactory crunch with every bite. Unlike European pear, which are soft and buttery, beauty pears are firms, and crisp, which resembles the texture of an apple.
The taste of a beauty pear is both light and refreshing. It gives a gentle sweetness balanced with a light, fresh sourness, making it an ideal fruit for those who are subtle yet enjoy satisfactory taste. Due to its versatile profile, beauty pear is enjoyed in many ways: fresh eaten as a light snack, chopped into salads for coupled crunch, mixed in juice for hydrating drinks, or naturally included in the dessert for sweet touch. In Asian cuisine, it is often used as both a fruit and cooking component, thanks to its firm structure that keeps well in various preparations.
Beyond its taste and texture, beauty pears also provide impressive nutritional value. This is rich in dietary fiber, which supports digestive health and promotes satiety. This pear is also a good source of vitamin C, which is known to promote immunity and skin vitality and potassium, which helps to regulate blood pressure. Low in calories and high in water content makes it an excellent choice for healthy snacking.
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.
Cucumber Kakadi, commonly known as cucumber (cucumis sativus), is a widely cultivated vine plant, belonging to the gourd family. Recognized for its long cylindrical shape and smooth green surface, it is one of the fresh vegetables worldwide. With its crisp texture and high water content, the cucumber is particularly valuable as a cooling seasonal food, especially during the hot summer months.
Cucumber Kakadi's flesh is soft, juicy and lightly flavored, which provides a hydrating and soothing effect with every bite. Its neutral taste makes it incredibly versatile in cooking. It is usually eaten raw in salads, and cucumbers also serve as a crisp joint for cooling such as sandwiches, raitas, pickles, and detox water. Their fresh properties increase the preparation of both affection and light, making them a dominant in traditional as well as modern diets.
From nutrition, cucumber kakadi is much more than water. It provides essential vitamins such as vitamin C and B vitamins, with important minerals such as potassium and magnesium. Rich in antioxidants and phytochemicals, cucumbers help flush toxins, promote hydration and support skin health. Being naturally low in calories, they are an excellent choice for weight management and overall well-being.
Simple yet nutritious, cucumber Kakadi is more than just a salad component - this is the way of combining hydration, nutrition and freshness in a nutritious vegetable of nature. Whether eating raw, juice, or pickles, cucumbers are required every day for a healthy, 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.
Lemon (Citrus limonum) is a small, oval-shaped citrus fruit that is easily identified by its bright yellow peels and sharp, tangy juice. Widely cultivated in subtropical and tropical regions, lemon is highly valued for its abundance of high citric acid content and ascorbic acid (vitamin C), making it an essential component in both culinary and health applications.
Lemon is incredibly versatile in the kitchen. Their sour juice enhances the taste of a wide range of salads, marinades, beverages, desserts and charming dishes. Aromatic enthusiasm from lemon peel causes a burst of aroma for cooked accessories, sauces and drinks. Beyond their cooking, lemon has long been observed in traditional and modern health practices for its antioxidants, immune-boosting and digestive benefits. Their vitamin C material helps support overall well-being, protect against oxidative stress and promote healthy skin.
The whole year is cut, lemon is valuable not only for its juice and enthusiasm but also for its essential oils, which are widely used in cleaning solutions, perfumes and aromatherapy. Their fresh aroma and antibacterial properties make them a natural choice for domestic and cosmetic applications.
With their vibrant colors, sharp taste and widespread use, lemons are more than just one fruit-they are a functional food and aromatic resource. Lemon remains indispensable in the lemon kitchen, welfare routine and everyday life, including health benefits, culinary versatility and aromatic appeal.
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.
Tomato (Solanum Lycopersicum) is a widely cultivated fruit that belongs to the nightshade family, known for its tangy taste and vibrant red at globally. The bright color of tomatoes comes from lycopene, a powerful antioxidant known for its health-promoting properties. Their juicy, slightly acidic taste makes them a dominant force in the kitchen worldwide, where they are used in a wide range of culinary applications.
Tomatoes are incredibly versatile. They can be eaten raw in salads, sandwiches, and Salsas, or cooked in sauces, soup, stews, curry and spices. From fresh tomato juice to ketchup, pasta sauce and traditional dishes, this fruit enhances taste when providing essential nutrients. The combination of water content, vitamins, minerals and phytochemicals not only makes tomatoes, but also highly nutritious. They are rich in vitamin C, potassium, folate and antioxidants, which contribute to immunity, heart health and overall well-being.
Beyond nutrition, tomatoes are considered a functional food because they contain bioactive compounds. Lycopene and other antioxidants have been linked with low inflammation, improvement of heart health, and protection against oxidative stress. Low in calories and high in hydration, tomatoes are basically fit in modern diets focused on health and well-being.
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.
Imported mini oranges, often mandarin, are a beloved citrus fruit known for their unpalatable sweetness and lively taste. Small in size, still bursting with juice, it is easy to identify these fruits with their bright orange skin and fresh aroma. One of their most attractive properties is their ease of peeling, making them enjoy a convenient and dirt-free snack by both children and adults.
Their taste is naturally sweet, which provides a completely balanced citrus taste that pleases the palate. Thanks to their tender segments and seedless varieties, mini oranges are often eaten fresh, but can also be added to fruit salads, desserts, smoothies, or dishes to enhance the taste with freshness.
Beyond their delightful taste, imported mini oranges are packed with nutritional benefits. They are an excellent source of vitamin C, which strengthens immunity, promotes shining skin, and supports overall health. Additionally, they provide dietary fiber for digestion, potassium for heart health, and antioxidants that protect the body from free radicals. Low in calories is still rich in hydration, they make an ideal healthy snack option anytime of the day.
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 |
Potato (Solanum tuberosum) is a perennial vegetative plant originally native to South America and is now cultivated as one of the most important food crops globally. Its underground tuber acts as a primary food part, its versatility in applications and its role as a major source of carbohydrates, provide energy for daily livelihood.
Potatoes are incredibly adaptable in the kitchen. They can be boiled, baked, roasted, mashed, or fried, and innumerable traditional and modern cuisines in cultures, from simple boiled potatoes and hearty stew to french fries, chips, and soups. This versatility has made him a global culinary staple, which has been appreciated equally by homes and restaurants.
In addition to their carbohydrate content, potatoes are rich in phytonutrients, which include phenolic acid and carotenoids, which contribute to their nutritional profiles. They also provide vitamin C, potassium and dietary fiber, necessary immunity, heart health and digestive functions. Being naturally low in fat, the potato is a nutritious ingredient of a balanced diet.
Beyond their nutrition and culinary value, potatoes have historically played an important role in food security, which helps to maintain population and economies worldwide. They are easy to grow, store and transport, making them a reliable source of nutrition in many areas.
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.
Ginger (Zingiber officinale) is a flowering plant whose underground rhizome is prized as a spice and a traditional medicinal agent worldwide. Known for its aromatic, sharp and slightly spicy taste, ginger has been an integral part of the human diet and treatment practices for centuries. It is mainly cultivated in tropical and subtropical regions, where a warm climate nourishes its unique taste and bio-activation.
Ginger consists of a complex mixture of natural compounds, including gingerol, which is responsible for its specific aroma, taste and wide range of therapeutic properties. These compounds make ginger not only a taste enhancer in foods, but also a natural remedy for diseases like digestive discomfort, nausea, swelling and cold.
It is consumed as fresh, dried, powder, pickle, candied, or oil, and finds its place in sweet preparations. From spicy tea, curry, soup, and stir-fries to cooked accessories and beverages, ginger enriches dishes with its warm and energetic taste.
Culturally, ginger has a strong presence in Ayurveda and traditional Chinese therapy, where it has been used as a natural tonic for generations. Today, it continues to bridge traditional practices and modern welfare trends, with increasing recognition of its antioxidants and anti-inflammatory benefits.
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.
Fuji apple is one of the world's most popular apple varieties, praised for its sweetness, juice and satisfactory crunch. A hybrid between red delicious and Rolls Janet apple variants, it was first developed in Japan and named after Mount Fuji, the country's most prestigious peak. Its round is recognized for a slightly conical shape, the Fuji apple is visually attractive because it is tasty.
Fuji Apple has its extraordinary sweetness, giving a taste that is constantly rich and pleasing. Its juicy flesh and crisp texture further enhances the experience of eating, separating it from many other commercially available apples.
Along with nutritious, delicious, fuji apples are packed with dietary fiber, vitamin C and antioxidants, which supports overall well -being. Whether raw enjoyed or involved in dishes, Fuji apple is actually a fruit that captures the best tastes of nature.
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.
Oranges are among the most widely eaten fruits worldwide, nourishing their fresh taste, versatility and rich nutritional value. Belonging to the citrus family, oranges are usually round in size with a bright orange peel that surrounds juicy, segmented pulp. They are enjoyed in many forms - fresh, peeled as a convenient snack, or squeezed into one of the most popular beverages worldwide: orange juice.
The taste of an orange creates an ideal balance between sweet and tart, making it a delightful fruit for all age groups. Its juicy segments can be eaten on their own, added to fruits and green salads, mixed in smoothies, or covered in desserts and charming dishes for a rupture of citrus freshness. Orange juice and beverage are also a favorite in the industry, which is used in jam, marmalade, candy and taste.
Beyond their vibrant taste, oranges are highly valuable for their extraordinary nutritional profiles. They are one of the richest natural sources of vitamin C, which helps in promoting immunity, supporting skin health and fighting oxidative stress. Oranges also provide dietary fiber for better digestion, potassium for heart health, and an array of antioxidants that promote overall well-being.
Low in calories, high in hydration, orange makes an ideal fruit for daily consumption. Whether fresh, juice, or as part of a recipe, oranges symbolize health, vitality and refreshments - earn their place as the world's favorite citrus fruit.
Nutritional Values (Per 100gm)
| NUTRIENTS | Composition |
| Water content | 86% |
| Calories | 37Kcal |
| Total Fat | 0.13 g |
| Total Carbohydrate | 7.92 g |
| Dietary Fibre | 1.29 g |
| Protein | 0.70g |
| Vitamin C | 42.72mg |
| Vitamin B6 | 0.04mg |
| Magnesium | 11.05mg |
| Calcium | 19.52mg |
HEALTH BENEFITS
Reduces Cholesterol
Most of the fiber in oranges is soluble, thus aiding in reducing blood cholesterol. In addition, other plant compounds like flavonoids and carotenoids are extremely helpful in preventing any kind of chronic heart ailments. This is one of the many benefits of eating oranges.
Assists in Losing Weight
Fruits like oranges contain dietary fiber, which is easily soluble. Moreover, it also contains water; combining these two elements can keep the appetite full for hours. Thus, it prevents overeating and helps to lose weight.
Boosts Heart Health
The potassium in oranges helps regulate blood pressure, reducing the risk of heart disease. Additionally, the flavonoids and antioxidants in oranges contribute to overall cardiovascular health.
Enhances Brain Function
The antioxidants in oranges, such as flavonoids, can support cognitive function and protect against neurodegenerative diseases. Vitamin C is also known to support overall brain health.
Green Kiwi, also known as Chinese gooseberry, is a small, oval-shaped fruit with a fuzzy, brown outer skin and light green. 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, fibre, and antioxidants.
Nutritional Values (per 100 g)
| Nutrients | Composition |
| Energy (kcal) | 61 kcal |
| Protein (g) | 1.14g |
| Carbohydrates (g) | 14.7g |
| Dietary Fiber (g) | 3g |
| Fat (g) | 0.52g |
| Vitamin C (mg) | 92.7mg |
| Folate (µg) | 25ug |
| Magnesium (mg) | 17mg |
| Calcium (mg) | 34mg |
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.
Baby corn is the immature ear of corn, harvested early while the stems are still small and gentle. Unlike ripe corn, baby corn is known for its soft and fully edible core. It is widely used for its light, slightly sweet taste and crunchy texture in Asian food (especially Chinese and Thai).
Nutritional Values (Per100g)
| Nutrient | Composition |
| Energy (kcal) | 73 |
| Protein (g) | 2.69 |
| Carbohydrates (g) | 11.66 |
| Fibre (g) | 6.09 |
| Fat (g) | 1.33 |
| Vitamin A (µg) | 0.25 |
| Vitamin C (mg) | 8.59 |
| Vitamin B6 (mg) | 0.16 |
| Folate (µg) | 45.53 |
| Iron (mg) | 1.45 |
| Magnesium (mg) | 25.47 |
| Calcium (mg) | 76.51 |
| Zinc (mg) | 1.13 |
HEALTH BENEFITS
Aids in muscle function
With its potassium and magnesium content, baby corn help maintains muscle contractions, prevent cramps, and support athletic performance.
Boosts Red blood cells formation
The presence of iron and folate is necessary for the formation of healthy red blood cells, which helps prevent anaemia and fatigue.
Improves metabolism
Baby corn provides B complex vitamins (B1, B2, B3, B6) that play an important role in energy metabolism by helping the body converting the food into usable energy.
Lady finger, commonly known as Okra and scientifically classified as Abelmoschus esculentus, is a flowering plant that is highly valuable for its food green seed pods. Known for its thin, finger -like shape, Okra holds a special place in tropical and subtropical dishes worldwide. Its tender texture and light, delicate taste make it a versatile component in different types of dishes.
One of Okra's unique properties has the ability to release the natural mucosa when cooked. This viscous substance acts as a natural thicker, making it ideal for soup, stew and curry. Cuisines such as domes in the southern United States, Bhindi Masala in India, and Okra stew in Africa show its culinary adaptability and cultural importance.
Okra thrives in a hot climate and is widely cultivated in India, Africa and the Southern United States. It is a powerhouse of nutrition, which provides a rich supply of dietary fiber, vitamin C, vitamin K, folate and antioxidants, which all contribute to better digestion, immunity and overall health.
In addition to its nutritional value, lady finger is low in calories, making it a favorite option for a balanced and nutritious diet. Whether it is stewed, boiled, sautéed, grilled, or added to gravy, the versatility of Okra ensures that it remains a dear component in areas.
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.
Royal Gala Apple is one of the world's most popular apple varieties, which is known for its vibrant appearance and fresh taste. Recognized by its vibrant red-orange skin with golden-yellow colored undertones, this apple is as attractive as it is delicious. The origin in New Zealand, the royal gala was developed as a cross between orange red and golden delicious varieties, by mixing the best symptoms of both parents apple.
Medium in size and typically round in shape, the royal gala has a thin, smooth skin that makes it easy to enjoy fresh without peeling. There is a crisp, juicy flesh under the skin that provides a satisfactory crunch with every bite. Its taste is naturally sweet, light and aromatic, which makes it equally preferred between children and adults.
Royal Gala apples are incredibly versatile in the kitchen. They are usually eaten fresh in the form of a nutritious snack, but when chopped into fruit salads, paneer is paired with boards, or mixed in smoothies, it work beautifully. Their sweetness makes them a great choice for baking pies, muffins and tarts, while their juice adds glow to juice and cider.
Beyond taste, royal gala apples are rich in essential nutrients. They provide dietary fiber to support digestion, vitamin C to promote immunity, and antioxidants that help maintain overall health. Less in calories yet high in natural energy, they are perfect for everyday consumption.
With their striking color, crisp bite, and delightful sweetness, the royal gala apples are actually standing outside the world as a timeless fruit.
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 one of the most popular fruits worldwide for their sweet taste, fresh juice, and versatile uses. The smooth, firm skin and a soft, succulent interior with a small size, their color ranges from light ruby to deep purplish-red, which depends on diversity and maturity. Naturally high in fructose and glucose, red grapes offer a delightful burst of sweetness in every bite, making them an ideal snack for all ages.
Highly versatile, red grapes can be consumed in many forms. You get fresh pulp in the form of a hydrating snack, dried in raisins naturally for sweet treatment, or processed in juice, wine, jams and desserts. Their taste profile balances the sweetness with a subtle tang, making them suitable for both everyday dinner.
Beyond their taste, red grapes are observed for their impressive health benefits. Red grapes have resveratrol in the skin, which is associated with a powerful antioxidant, better circulation and protection against cell damage. Seeds, often used to remove grape seed oil, are also rich in beneficial oils and antioxidants that promote skin health and overall well -being. Additionally, red grapes are a source of vitamin C, and dietary fiber, which contributes to immunity, bone strength and digestive balance.
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.
Pomegranate is a striking fruit that is praised for its vibrant ruby-red color and seeds such as arils. Within a thick, leather peel, these Arils occur juicy and sweet, with taste, making a pomegranate among the most distinctive and versatile fruits in the world. Each seed not only provides a delightful crunch, but also a fresh burst of juice, which includes both taste and texture in various types of dishes.
Beyond its culinary appeal, the pomegranate is observed for its nutritional value. It is a rich source of vitamin C, which increases immunity and supports skin health, as well as an essential mineral for copper, energy production and overall well-being. A fruit that is also high in dietary fiber, supports digestion and promotes satiety. Additionally, pomegranate contains powerful antioxidants, including polyphenols, which help protect the body from oxidative stress and support heart health.
Beautiful, delicious, and nutritious, pomegranate is actually a jewel of nature-reducing welfare and enjoyment in harvesting.
Nutritional Values (Per 100gm)
| NUTRIENTS | Composition |
| Energy | 65 calories |
| Protein | 1.60g |
| Carbohydrates | 14.5g |
| Fat | 0.1g |
| Fiber | 5.10g |
| Magnesium | 44mg |
| Iron | 1.79mg |
| Vitamin C | 16mg |
HEALTH BENEFITS
High in Antioxidants
Antioxidants are known to help prevent and repair DNA damage that can lead to cancer.
Oral Health
Pomegranate may help fight bacteria in the mouth that causes bad breath and tooth decay.
Cardiovascular Health
It helps to improve blood flow and reduce the risk of heart disease.
