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Flat beans are a type of legume, characterized by their long, flat pods that surrounds small seeds. These beans are usually consumed both as their soft green pod form and ripe seeds. They are widely grown in temperate and subtropical regions and create an important part of traditional diets in different cultures. Flat beans are valued for their mild taste and versatility, as well as a low-calorie source of essential vitamins, minerals, and dietary fibers in culinary applications.
NUTRIENTS
| Nutrients | Composition |
| Energy | 33 kcal |
| Protein | 3.71 g |
| Carbohydrates | 2.85 g |
| Dietary Fiber | 6.19 g |
| Fat | 0.60 g |
| Vitamin A | 92.67 mcg |
| Vitamin C | 3.84 mg |
| Folate | 127 µg |
| Calcium | 58.59 mg |
| Iron | 1.48 mg |
| Magnesium | 47.42 mg |
HEALTH BENEFITS
Blood formation
The iron and folate in flat beans help produce red blood cells and hemoglobin and support the transport of oxygen throughout the body.
Electrolyte balance
with good potassium content and low sodium levels, flat beans maintain fluid and electrolyte balance, which is important for proper muscle and nerve function.
Energy production
Flat beans provide important B vitamins and minerals that contribute to effective energy metabolism and help reduce fatigue during daily activities.
Tindora, commonly known as Ivy Gord, is a short, long green vegetable widely cultivated in the tropical regions of Asia. It matures from its smooth, soft skin, from light to dark green. The vegetable grows when climbing, and its young pods are usually cut for culinary use, offering a crisp yet soft texture that is ideal for cooking.
Valuable for its light taste and adaptability, Tindora is a predominant ingredient in many traditional and modern cuisines. Its light taste allows it to effectively absorb spices and seasoning, making it perfect for curry, stir-fries, pickles and even jams. In Indian and Southeast Asian cuisine, Tindora is often prepared with aromatic spices, giving it a delicious and nutritious character that complements rice, bread and other vegetables.
Beyond taste, tindora is beneficial in nutrition. It is a low-calorie vegetable that is rich in dietary fiber, vitamins and minerals, which contribute to digestive health and overall well-being. Its versatility and subtle taste make it an ideal choice for both everyday food and celebration preparation.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 17 kcal |
| Protein | 1.39 g |
| Carbohydrates | 2.01 g |
| Dietary Fiber | 3.0 g |
| Fat | 0.24 g |
| Vitamin A | 22.33 µg |
| Vitamin C | 17.62 mg |
| Calcium | 34.39 mg |
| Iron | 0.38 mg |
| Magnesium | 19.6 mg |
| Zinc | 0.18 mg |
HEALTH BENEFITS
Liver health promotion
Studies suggest that extracts of Tindora may have hepatoprotective effects, which helps protect liver cells against damage from toxins and oxidative stress.
Metabolic regulation
Tindora provides micronutrients that participate in enzyme functions and metabolic pathways which supports energy production and overall metabolic balance.
Wound healing support
Vitamin C and Phytonutrients of Tindora accelerates wound repair processes by supporting collagen synthesis and protecting the damaged tissue from infection.
Green Capsicum, commonly known as green vine chilli, is a widely cultivated vegetable related to the Capsicum species. Its shiny green and crisp texture makes it visually attractive and makes it a head in the kitchen worldwide. Before reaching full maturity, green capsicum retains its vibrant color and slightly bitter, fresh taste, separating it from its red, yellow and orange counterparts.
Green Capsicum is highly versatile in its applications. It is usually used in salads, stir-fries, sauces, soup and stuffed vegetable dishes, where it enhances taste, texture and color. Its subtle taste allows it to complement a wide range of materials, making it an ideal addition for both traditional and modern dishes.
In nutrition, green capsicum is a powerhouse of essential micronutrients. It is rich in dietary fiber, which promotes digestive health, as well as vitamin C, A, and B-Complex, supports immunity, vision and overall well-being. Capsicum, as a vegetable, also contain powerful antioxidants that help in dealing with oxidative stress and contribute to heart health. Low in calories, green capsicum basically fits into a balanced diet and healthy food plans.
With its combination of taste, texture, color and nutrition, green capsicum is more than just one vegetable - it is a versatile component that enriches food when distributing essential nutrients. From cooking everyday dishes, green capsicum remains a valuable component of a healthy and delicious diet.
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.
Green Chilli is a widely cultivated vegetable for its spicy taste, vibrant green and culinary versatility. Its specialty comes from the heat capsicinoid compounds, mainly capsaicin, which not only provides a fierce taste, but also enhances the aromatic profiles of different types of dishes. In many culinary traditions around the world, a dominant, green chilli is used to add enthusiasm and depth to curry-fries, sauces, pickles and marinades.
Typically, green chilli pods are cut, while their bright colors and moderate sharpness are unripe. They can be used for fresh, dried or pickled, making them an adaptable component for both everyday cooking and special recipes. Their ability to balance heat and taste allows the cooks to stimulate the senses and enhance the overall taste of food.
Beyond its culinary appeal, green chilies have an important traditional medicinal value. Bioactive compounds in chilli, including antioxidants and capsaicin, contribute to anti-microbial and therapeutic properties. These compounds support digestive health, improve metabolism, and help reduce oxidative stress. Green chillies have long been included in traditional medical systems for their medicinal properties.
Widely appreciated for both taste and health, green chilli is more than just a spice - it is a versatile vegetable that increases dietary diversity and sensory experience. Its combination of bold taste, bright colours and functional benefits makes it an indispensable component in the kitchen worldwide.
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.
Green pepper, a specific variety of capsicum, is widely cultivated in India, with Gujarat being one of the primary areas of production. Famous for its vibrant green and medium sharp taste, this chilli has become a head in the Indian kitchen, which enhances the taste and aroma of countless dishes. Its firm, long form and smooth surface allow it to maintain the texture during cooking, which is ideal for stir-fries, curry, pickle and garnish.
Green Surti chilli is cut in an immature state before the fruits turn red. It ensures its signature fast and different taste, which adds depth to both vegetarian and non-vegetarian preparations. Its medium heat level is that it is still accessible to a wide range of tables, which provides spicy kicks, known for Indian cuisine.
Beyond its cooking applications, the green tau chili provides functional and health benefits due to the presence of bioactive compounds such as capsicinoids and phytonoids. These compounds not only contribute to its specialty tune, but also contribute to antioxidants and digestive benefits, highlighting its importance in traditional dietary practices.
Versatile, delicious and nutritionally beneficial, green beauty is an essential component for home cooks and professional chefs. Its vibrant colour, crisp texture, and balanced heat make it an ideal option to elevate the sensory and functional properties of any dish, which reflects its rich culinary and cultural heritage.
Nutritional Values (per 100gm)
| Nutrients | Composition |
| Energy | 40 kcal |
| Carbohydrates | 5.27 g |
| Protein | 2.28 g |
| Total Fat | 0.75 g |
| Dietary Fiber | 5.13 g |
| Calcium | 16.86 mg |
| Iron | 1.24 mg |
| Magnesium | 27.54 mg |
| Sodium | 2.47 mg |
| Zinc | 0.26 mg |
| Vitamin A | 38.67 µg |
| Vitamin B6 | 0.29 mg |
| Vitamin C | 90.97 mg |
| Folate | 25.93 µg |
| Niacin | 0.93 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 known as Beta vulgaris, is a root vegetable that is widely appreciated for its vibrant red-violet tubers. Its dark, natural color comes from the Betalain compounds, which not only give it a striking appearance, but also serve as natural color agents in culinary applications. The root and leaves of the beet plant are both edible, making it a versatile and nutrition-rich crop.
Mainly cultivated in a temperate climate, beetroot flourishes well in dry soil and medium weather conditions. It has been a staple in various cultures for a long time, and its culinary adaptability and valuable for potential health benefits. The roots can be eaten raw, roasted, boiled, or boiled, while the leaves are often used in salads, soups, and stir-fries, which contributes to a balanced and nutritious diet. Beet juice is especially popular for its fresh taste and vibrant colour, which is often included in beverages and smoothies.
In addition to its cook uses, beetroot is rich in vitamins, minerals and antioxidants, including folate, manganese and dietary fiber, supports overall well-being and heart health. Its naturally occurring compounds, such as betalains, their antioxidants and anti-inflammatory properties have been studied, which further enhances its condition as a functional food.
With its unique taste, bold color and comprehensive health benefits, beetroot remains a valuable vegetable worldwide. From traditional cuisine to modern health-centred preparations, beetroot tastes, nutrition and visual appeal, it is a valuable addition for any food or diet plan.
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.
Rockit Apple is a unique apple variety that is originally grown in New Zealand. It is globally recognized as the smallest apple variety in the world, often called "mini apples". These apples are especially considered for their natural sweet taste, sharp texture and practical snack shape, making them ideal for children, lunch boxes and health-conscious snacks.
Nutritional Values (Per 100gm)
| NUTRIENTS | Composition |
| Energy | 52 kcal |
| Water | 85.6 g |
| Carbohydrates | 13.8 g |
| Sugars | 10.4 g |
| Dietary fiber | 2.4 g |
| Protein | 0.3 g |
| Fats | 0.2 g |
| Vitamin C | 4.6 mg |
| Vitamin A | 54 IU |
| Calcium | 6 mg |
| Iron | 0.1 mg |
| Magnesium | 5 mg |
| Folate | 3 mcg |
| Potassium | 107 mg |
HEALTH BENEFITS
Regulates the blood sugar levels
The Fiber slows down the digestion and the absorption of sugar, which helps in maintaining stable blood sugar levels, ideal for diabetics or those at risk of diabetes.
Provides Antioxidant protection
This includes flavonoids, polyphenols and vitamin C, which help neutralize free radicals in the body, reducing oxidative stress and the risk of chronic diseases such as cancer and Alzheimer's.
Skin health is improved
The presence of vitamin C and antioxidants promotes collagen production, which can lead to healthy, glowing skin and prevent wrinkles.
Chiku is a tropical fruit rich in vitamins and minerals, promoting well-being. Eat it as a snack or mix it into smoothies and desserts to treat your taste buds. Unlike apples, bananas, and oranges, the fruit may not be everyone’s first choice, but it is a powerhouse of nutrition. Regular consumption can help you prevent many diseases and maintain your body's health.
Nutritional values (Per 100gm)
|
NUTRIENTS |
Composition |
| Energy | 73 Kcal |
| Carbohydrates | 14g |
| Fiber | 9.6g |
| Protein | 0.92g |
| Fat | 1.26g |
| Phosphorus | 12mg |
| Sodium | 4.61mg |
|
Vitamin C
|
20.96mg |
| Potassium | 257mg |
| Calcium | 17.87mg |
| Iron | 0.4mg |
| Magnesium | 16.19mg |
HEALTH BENEFITS:
Promotes gut health
Chiku's antiviral, antibacterial, and anti-inflammatory properties treat stomach-related problems such as gastritis, irritable bowel syndrome, and constipation
Strengthen bones
Chiku is an excellent source of copper, iron, phosphorus, and calcium hence, eating the fruit can strengthen your bones, muscles, and tissue strength.
Good for the liver
It eliminates toxins and supports liver function, contributing to overall liver health.
