Commercial Fruits

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Watermelon - Light green

21 Best Benefits Of Watermelon (Tarbooz) For Skin, Hair, And Health

Watermelon

 

Did You Know...

The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt.  Watermelons are now grown in 96 countries worldwide. 

    

How to Select

Choose symmetrical watermelons with dried stems and yellowish undersides, heavy for size.

 How to Store

Store whole watermelons at room temperature. 
Refrigerate cut watermelons in airtight container for use within 5 days.

 Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin A; high in vitamin C.

 

21 Best Benefits Of Watermelon (Tarbooz) For Skin, Hair, And Health

 

Ah, what a timely post! Right when the sun is raging like never before, we get to talk about something that offers absolute respite.

Even the picture of a watermelon in my mind cools me down. Literally. This fruit needs no introduction, does it? It has been on our list of favourites since we were kids, and it will continue to remain…

not just because it helps you combat the scorching heat, but also because of what it can do to us. The benefits of watermelon, if you know what I mean.

21 Best Benefits Of Watermelon (Tarbooz)

 

Watermelon – A Brief History

 

Believed to have originated in South Africa, the watermelon is available in diverse varieties – sweet, bland, and bitter. By the 7th century, watermelons were being cultivated in India. The fruit reached China by the 10th century, and today, the country is the largest watermelon producer in the world.

That’s the brief. Coming to its goodness…

Is Watermelon Good For You?

This juicy fruit that we so lovingly devour in summers is replete with nutrients. It is rich in potassium and vitamins A, C, and B. But what makes the watermelon fruit a must-have is lycopene, the antioxidant that renders the fruit its deep red colour.

Numerous studies have supported the beneficial effects of lycopene. The antioxidant is known to reduce the risk of stroke and also lower the blood pressure levels.

It may not have as much fiber as other fruits, but watermelon calories content and fat content is low and contains a lot of water. This was about the importance of watermelon fruit, now have a look at watermelon nutritional benefits.

Watermelon Nutritional Value

 

Watermelon (Citrullus lanatus), fresh

Nutritional Value per 100 g

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

30 Kcal

1.5%

Carbohydrates

7.6 g

6%

Protein

0.6 g

1%

Total Fat

0.15 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

0.4 g

1%

VITAMINS

Folates

3 µg

1%

Niacin

0.178 mg

1%

Pantothenic acid

0.221 mg

4.5%

Pyridoxine

0.045 mg

3.5%

Thiamin

0.033 mg

3%

Vitamin A

569 IU

19%

Vitamin C

8.1 mg

13.5%

Vitamin E

0.05 mg

0.5%

Vitamin B6

0.1 mg

3%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

112 mg

2.5%

MINERALS

Calcium

7 mg

0.7%

Copper

42 µg

4.5%

Iron

0.24 mg

3%

Magnesium

10 mg

2.5%

Manganese

0.038 mg

1.5%

Zinc

0.10 mg

1%

PHYTO-NUTRIENTS

Carotene-alpha

303 µg

Crypto-xanthin-beta

78 µg

Lutein-zeaxanthin

8 µg

Lycopene

4532 µg

Citrulline

250 mg

 

Calories

Watermelon is quite low in calories. A single serving of watermelon contains just about 46 calories.

Vitamins

The fruit is replete with vitamins. Two of the major vitamins in watermelon are vitamins A and C. The vitamin A in watermelon is present in the form of carotenoids. Watermelon is also a good source of vitamin C. A cup of fresh watermelon contains about 12 milligrams of vitamin C.

Potassium

A cup of diced watermelon contains about 4% of the recommended Daily Value for potassium.

Fiber

Around 175-200 calories of fresh watermelon gives you 3-4 grams of dietary fiber, which is a nice mix of soluble and insoluble fiber.

Carbohydrates

A single serving of watermelon contains about 11.6 grams of carbohydrates, which is a combination of dietary fiber, starch, and sugars.

Fat Content

The fruit has very less fat content. A single serving has just about 0.2 grams of total fat.

Lycopene

One of the most important nutrients in watermelon that is responsible for most of its benefits.

Well, that’s about nutritional value of watermelon. Now, let’s see what are the amazing watermelon benefits!

Health Benefits Of Watermelon

 

  1. Keeps Your Heart Healthy

According to research, having a slice of watermelon every day can halt the accumulation of bad cholesterol, thereby preventing heart disease (1). Regular consumption of watermelon has also been linked to fewer fatty deposits inside the blood vessels.

These heart-healthy properties of watermelon can be attributed to citrulline, a chemical found in the fruit. As per a Kentucky study, citrulline can have beneficial effects on atherosclerosis (2). Citrulline has also been found to reduce arterial stiffness in postmenopausal women (3).

  1. Helps Treat Inflammation

Another primary compound found in watermelons is lycopene, which has great benefits. In one American study, lycopene was found to exhibit anti-inflammatory properties (4).

Amongst the different carotenoids, lycopene is considered the best (5). In fact, the beneficial effects of lycopene for inflammation are considered even better than beta-carotene, an important carotenoid (6).

  1. Keeps You Hydrated

Wondering what percentage of watermelon is water? As the name of the fruit implies, watermelon is 90% water, making it one of the best sources of hydration (7). It is far better than alcohol or caffeine in terms of being a diuretic. As it is a natural source, it increases urination without stressing the kidneys (8).

  1. Helps Combat Cancer

Lycopene gets the credit, again. According to a study, lycopene in watermelons has been found to reduce the extent of cancer insurgence (9). Lycopene is the pigment that renders watermelons their characteristic red colour, and since it is a powerful antioxidant, it prevents the onset of certain cancers (10).

A two-cup serving of watermelon contains about 20 milligrams of lycopene, which battles free radicals and protects against numerous types of cancer (11). According to a Chicago study, lycopene exhibits chemo preventive properties, especially in prostate cancer cells (12).

Lycopene has also been found useful in the treatment of HPV (human papillomavirus) infection, which might otherwise lead to uterine cancer (13).

 

  1. Might Help Relieve Muscle Soreness

If your sore muscles trouble you after a workout, watermelon might hold the key. The fruit is packed with electrolytes and the amino acid citrulline, which help soothe sore muscles after a heavy workout (14). And as per an Iranian study, citrulline in watermelons can help reduce muscle fatigue (15).

Citrulline has also been externally added to watermelon juice to check its effects, and it has been proven that it is only the naturally occurring citrulline in watermelons that has any effect on muscle soreness (16).

Citrulline has been found to accelerate the process of lactic acid removal, thereby relieving muscle soreness (17). Drinking watermelon juice can also help your muscles receive more oxygen – this helps them recover faster (18).

 

  1. Aids Digestion

Watermelon, as we have seen, contains huge amounts of water, and hence can aid digestion. It also contains fiber, thus promoting digestion and preventing constipation.

  1. Is Good For Pregnant Women

Watermelon eases heartburn, a common condition during pregnancy. It also helps alleviate morning sickness (19). The minerals in the fruit can help prevent third-trimester muscle cramps.

Watermelon can be good for pregnant women in other ways as well.

 

  1. Might Prevent Macular Degeneration

As we have seen, watermelons are an excellent source of lycopene – which was found to reduce the risk of macular degenerative disease (20).

According to Mayo Clinic, lycopene has been suggested as a potential treatment for eye disorders like macular degeneration (although further studies are required in this regard) (21).

Antioxidants are essential for eye health as they offer protection against free radicals. The effect of free radicals can be scary – they might lead to the deterioration of the eye lens, and can even cause blindness. Lycopene, being a potent antioxidant, prevents this (22).

 

  1. Prevents Asthma

Hail lycopene, again! Being one of the key antioxidants, lycopene helps with the body’s reaction to cold and flu. And what’s more interesting is this antioxidant has been found to reduce asthma flare-ups in children (23).

Watermelon also allows people who have asthma to breathe properly, without them having to take each breath in panic (24). A study conducted on 17 asthmatic adults showed that lycopene might have a therapeutic effect on the disease (25).

As per a report, adequate intake of lycopene and vitamin A could be beneficial for asthmatic patients (26).

 

  1. Controls Blood Pressure

Watermelon is the richest natural source of citrulline. And according to a study published by the Florida State University, citrulline is closely related to arginine, which is an amino acid essential for maintaining healthy blood pressure (27).

Another study that had volunteers consuming concentrated watermelon juice found increased levels of arginine in them, which was likely to have been converted from citrulline (28).

Watermelon also is a good source of potassium, the nutrient that is known to lower high blood pressure (29). Potassium is also an electrolyte that regulates blood pressure during physical exercise (30).

 

  1. Improves Skin And Hair Health

Watermelon is a good source of vitamin C, the nutrient that is essential for collagen synthesis (31). Collagen keeps your skin supple and strengthens your hair.

According to a German study, lycopene and beta-carotene can protect the skin against sunburn (32). Beta-carotene is also known to prevent certain skin conditions like psoriasis and vitiligo (33).

The vitamin A in watermelon is another important nutrient that contributes to skin health – it repairs and creates new skin cells. Without the nutrient, your skin would appear dull and flaky.

  1. Improves Bone Health

Vitamin C plays a major role here as the nutrient is good for the bones and aids wound healing (34). A Switzerland study suggests that lycopene supplementation can prevent osteoporosis and bone fractures (35).

Vitamin A in watermelons has been linked to bone growth (36).

 

  1. Aids Weight Loss

One of the best watermelon health benefits is that it aids in healthy weight loss too. Yes, given its high water content, watermelon can fill you up for fewer calories (37). Water has also been found to speed up metabolism and flush out toxins and fats, which eventually might contribute to weight loss (38).

One wedge of watermelon has just about 86 calories, less than 1 gram of fat, and no cholesterol. It provides 22 grams of carbs and 5% of your daily fiber requirement, making it a great food for fat burning and weight loss (39).

 

  1. Offers Kidney Support

Though watermelons could be good sources of potassium, the percentage is lower compared to most other foods. This is why it can be good for people suffering from chronic kidney disease, who need to stick to lower-potassium fruit options (40).

However, in some individuals suffering from chronic kidney disease, the kidneys may not be able to remove the excess potassium from the blood. This can raise potassium levels in the blood and lead to complications.

  1. Strengthens Immunity

Watermelon, being rich in vitamin C, strengthens the body’s immune system (41). The fruit also contains vitamin B6 that helps the immune system produce antibodies (42). The vitamin also aids in the formation of red blood cells. The fruit has vitamin A that regulates the immune system and protects it from infections (43).

  1. Helps Treat Diabetes

What is the link between watermelon and diabetes? Although watermelon has a high glycemic index, it has a lower glycemic load (the value by which a particular food will raise an individual’s blood glucose levels), and hence is suitable for diabetics.

In a Nigerian study, watermelon was found to have anti-diabetic properties (44). Another study showed the beneficial effects of watermelon pomace juice – it increases the mass of brown adipose tissue and reduces excess white fat mass, which eventually helps treat diabetes (45).

However, take your doctor’s advice in this regard – as certain small-scale studies have stated otherwise.

  1. Can Promote Sexual Health

The amino acid citrulline in watermelon relaxes and dilates the blood vessels and might aid in the treatment of erectile dysfunction (46). Citrulline is converted into arginine, which is a precursor for nitric oxide that helps in blood vessel dilation.

According to an Italian study, oral citrulline supplementation has been found to improve erection hardness in men suffering from mild erectile dysfunction (47).

Watermelon can also act as a natural viagra (48). The ingredients in watermelon, especially the phytonutrients, react with the human body and trigger such reactions.

 

  1. Can Prevent Cell Damage

Watermelon, being rich in lycopene, protects the cells from damage associated with heart disease. Lycopene fights the free radicals and prevents cell damage (49).

 

  1. Prevents Heat Stroke

Given its high water content, watermelon is known to prevent hyperthermia (50).

It has a lot of significance in Chinese medicine as well – watermelon is one of the few fruits that clears heat and relieves irritability and thirst. It also relieves heat exhaustion, for which the outermost layer of the rind is used (51).

 

  1. Promotes Healthy Gums

The vitamin C in watermelon keeps the capillaries and gums healthy (52). The deficiency of vitamin C can cause bleeding gums and gingivitis (inflammation of the gums), and watermelon can prevent these conditions (53).

The vitamin C in watermelon can also kill the bacteria in the mouth that might otherwise lead to gum disease and other gum infections.

  1. Boosts Energy Levels

Watermelon is a good source of vitamin B, which is responsible for energy production in your body (54). The fruit is low in calories and high in energy, and it can help you stay active for the better part of the day (55).

Another reason you must have a watermelon to stay at the top of your game is potassium. Potassium is an electrolyte that keeps you from feeling tired after an exhausting day (56).

Watermelon, as we have seen, is not just replete with water – but with great benefits as well. You will be surprise to know interesting facts about watermelon – what we will see now.

Stunning Watermelon Facts

  • The largest watermelon ever grown weighed 122 kilos! This record was set in 2005, at the Hope Arkansas Big Watermelon Contest.
  • There are over 1,200 varieties of watermelon (in 96 countries) that are grown across the world.
  • Thought tomatoes are the richest in lycopene? Maybe not. Watermelon contains 40% more lycopene than raw tomatoes.
  • The Japanese grow square watermelons. They place the growing fruit inside square glass boxes, and the fruit takes the shape of the container as it grows.
  • Literary legend Mark Twain loved watermelon and called it the food of angels.
  • It is both a fruit and a vegetable. It is a sweet and seed-producing plant, and the watermelon rind is entirely edible.

 

What an amazing frui…vege…frui…well, whatever! The benefits of eating watermelon are incredible. The facts are mind-blowing. And now comes the most important part – how do you buy watermelons and store them? What do you need to keep in mind?

Watermelons – Selection And Storage

Selection

  • You need to look for a firm and symmetrical watermelon that is free of cuts, bruises, or dents. Any irregular lumps or bumps would mean that the fruit received insufficient amounts of sunshine or water.
  • Lift the melon. The fruit must be heavy for its size, which means it is full of water, and therefore, ripe. You can try comparing the melon with another of the same size – the heavier one is what you must go for.
  • You need to look for the field spot. This is the spot where the melon sat on the ground in the sun. Hence, the darker the field spot, the better. You will find it on the underside of the watermelon. If the field spot is white or non-existent, it simply means it was picked too soon (and probably isn’t ripe).
  • The perfect watermelon is dark green and looks dull. If the watermelon is shiny, keep it aside.
  • In case you are purchasing pre-cut watermelons, choose the pieces with bright red flesh and black or dark brown seeds. Avoid the pieces with white streaks or that have too many white seeds.

 

Storage

  • A whole, uncut watermelon can be stored for up to a week in the refrigerator. Ensure you handle the fruit carefully to avoid bruising. Also, make sure you don’t store the fruit below 4 degrees C as doing so can cause chilling injuries to the fruit.
  • You can cut the watermelon as you usually do. Simply run the blade of the knife down the sides of the fruit. This will cut the rind from the flesh. Cut the watermelon into round disks, and then cut the disks into 1-inch cubes. If you are not consuming it immediately, you can place the cut watermelon in a covered container and refrigerate for up to 3-4 days.

 

Adding Watermelon To Your Diet

Yes, having watermelon has its benefits. But one can’t just keep consuming the fruit as it is always, right? How about including the melon in your diet in a few offbeat ways? That’s why we have included a couple of recipes.

  1. Watermelon Salad

 

What You Need

  • ½ thinly sliced red onion
  • 5 cups of cubed watermelon
  • 2 cucumbers, cubed
  • ¾ cup of chopped cashews
  • 150 grams of cubed feta cheese
  • 1 handful of fresh mint, minced
  • ¼ cup of olive oil
  • Juice from a lemon
  • A pinch of salt

Directions

  1. Excluding the olive oil, lemon juice, and salt, combine everything else in a bowl. Mix well.
  2. Add the olive oil and lemon juice to the mixture.
  3. Season with the salt.

 

  1. Watermelon Donuts

What You Need

  • A seedless watermelon
  • Sour cream
  • Sugar, to taste
  • Vanilla extract, to taste
  • Silvered almonds, to layer the donuts

 

Directions

  1. Cut donut shapes from the fruit. All you have to do is make 1½-inch thick round slices and make a hole at the centre.
  2. Add sugar to the sour cream and stir to sweeten it. You can also add a touch of vanilla extract to lighten it a little more.
  3. Frost the watermelon donut slices. Sprinkle them with the silvered almonds.

 

All great. We have seen the numerous ways watermelons can make your life better. But there is another side to this entire story – the side effects. Yes, watermelon is great. But it does have certain side effects one must be aware of.

Side Effects Of Watermelon

Certain side effects of excessive consumption (which is very rare and would require someone to eat an extremely large amount of watermelon) of watermelon include:

  1. Intestinal disturbances

As we have seen, most benefits of watermelon can be attributed to lycopene. And the same compound can also cause side effects if the fruit is consumed in excess. Lycopene overdose can cause nausea, vomiting, indigestion, and diarrhea.

  1. Hyperkalaemia

Excess consumption of watermelon can result in hyperkalaemia, a medical condition where the potassium levels are above normal. This can lead to cardiovascular issues like irregular heartbeats and a weak pulse.

  1. Allergic Reactions

Certain individuals might develop allergic reactions to watermelons. These can include mild to severe rashes and facial swelling.

Watermelon is a must-have, especially during summers. No doubt about it. Its high water content makes it a strong weapon against heat stroke and other related issues.

Now you know what is watermelon good for and why you should include it in your daily diet. Start eating watermelon today, and beat the heat like never before!

Let’s now take a look at a few frequently asked questions.

Expert’s Answers For Readers’ Questions

What is the yellow watermelon?

As opposed to the commonly known watermelon that has pink flesh, the yellow watermelon, as the name suggests, has yellow flesh. The yellow watermelon is usually described as having a sweeter, honey-like taste than the regular watermelons, but it looks the same as them.

The yellow watermelon is believed to have first grown in South Africa.

Does watermelon have sugar?

Yes. A single serving of watermelon contains 46 calories, the major part of which comes from sugar. This could cause speculation amongst diabetics, but studies have shown the anti-diabetic properties of watermelon. However, it is best to consult a doctor.

What is the best time to eat a watermelon?

Anytime. You can have it in the morning on an empty stomach, or during breakfast. You can even have it with your lunch or in the evening as a snack. But if you have diabetes, ensure you take into account the other carbs you are consuming along with watermelon.

What does eating too much of watermelon do?

Consumption of watermelon in excess can cause side effects like hyperkalaemia, indigestion, and rashes.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.78 AND $ 1.33
$0.83
Watermelon - Dark green

21 Best Benefits Of Watermelon (Tarbooz) For Skin, Hair, And Health


Watermelon

 

Did You Know...

The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt.  Watermelons are now grown in 96 countries worldwide.  

 

How to Select

Choose symmetrical watermelons with dried stems and yellowish undersides, heavy for size. 

How to Store

Store whole watermelons at room temperature. 
Refrigerate cut watermelons in airtight container for use within 5 days.

 Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin A; high in vitamin C.

 

21 Best Benefits Of Watermelon (Tarbooz) For Skin, Hair, And Health

 

Ah, what a timely post! Right when the sun is raging like never before, we get to talk about something that offers absolute respite.

Even the picture of a watermelon in my mind cools me down. Literally. This fruit needs no introduction, does it? It has been on our list of favourites since we were kids, and it will continue to remain…

not just because it helps you combat the scorching heat, but also because of what it can do to us. The benefits of watermelon, if you know what I mean.

21 Best Benefits Of Watermelon (Tarbooz)

 

Watermelon – A Brief History

 

Believed to have originated in South Africa, the watermelon is available in diverse varieties – sweet, bland, and bitter. By the 7th century, watermelons were being cultivated in India. The fruit reached China by the 10th century, and today, the country is the largest watermelon producer in the world.

That’s the brief. Coming to its goodness…

Is Watermelon Good For You?

This juicy fruit that we so lovingly devour in summers is replete with nutrients. It is rich in potassium and vitamins A, C, and B. But what makes the watermelon fruit a must-have is lycopene, the antioxidant that renders the fruit its deep red colour.

Numerous studies have supported the beneficial effects of lycopene. The antioxidant is known to reduce the risk of stroke and also lower the blood pressure levels.

It may not have as much fiber as other fruits, but watermelon calories content and fat content is low and contains a lot of water. This was about the importance of watermelon fruit, now have a look at watermelon nutritional benefits.

Watermelon Nutritional Value

 

Watermelon (Citrullus lanatus), fresh

Nutritional Value per 100 g

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

30 Kcal

1.5%

Carbohydrates

7.6 g

6%

Protein

0.6 g

1%

Total Fat

0.15 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

0.4 g

1%

VITAMINS

Folates

3 µg

1%

Niacin

0.178 mg

1%

Pantothenic acid

0.221 mg

4.5%

Pyridoxine

0.045 mg

3.5%

Thiamin

0.033 mg

3%

Vitamin A

569 IU

19%

Vitamin C

8.1 mg

13.5%

Vitamin E

0.05 mg

0.5%

Vitamin B6

0.1 mg

3%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

112 mg

2.5%

MINERALS

Calcium

7 mg

0.7%

Copper

42 µg

4.5%

Iron

0.24 mg

3%

Magnesium

10 mg

2.5%

Manganese

0.038 mg

1.5%

Zinc

0.10 mg

1%

PHYTO-NUTRIENTS

Carotene-alpha

303 µg

Crypto-xanthin-beta

78 µg

Lutein-zeaxanthin

8 µg

Lycopene

4532 µg

Citrulline

250 mg

 

Calories

Watermelon is quite low in calories. A single serving of watermelon contains just about 46 calories.

Vitamins

The fruit is replete with vitamins. Two of the major vitamins in watermelon are vitamins A and C. The vitamin A in watermelon is present in the form of carotenoids. Watermelon is also a good source of vitamin C. A cup of fresh watermelon contains about 12 milligrams of vitamin C.

Potassium

A cup of diced watermelon contains about 4% of the recommended Daily Value for potassium.

Fiber

Around 175-200 calories of fresh watermelon gives you 3-4 grams of dietary fiber, which is a nice mix of soluble and insoluble fiber.

Carbohydrates

A single serving of watermelon contains about 11.6 grams of carbohydrates, which is a combination of dietary fiber, starch, and sugars.

Fat Content

The fruit has very less fat content. A single serving has just about 0.2 grams of total fat.

Lycopene

One of the most important nutrients in watermelon that is responsible for most of its benefits.

Well, that’s about nutritional value of watermelon. Now, let’s see what are the amazing watermelon benefits!

Health Benefits Of Watermelon

 

  1. Keeps Your Heart Healthy

According to research, having a slice of watermelon every day can halt the accumulation of bad cholesterol, thereby preventing heart disease (1). Regular consumption of watermelon has also been linked to fewer fatty deposits inside the blood vessels.

These heart-healthy properties of watermelon can be attributed to citrulline, a chemical found in the fruit. As per a Kentucky study, citrulline can have beneficial effects on atherosclerosis (2). Citrulline has also been found to reduce arterial stiffness in postmenopausal women (3).

  1. Helps Treat Inflammation

Another primary compound found in watermelons is lycopene, which has great benefits. In one American study, lycopene was found to exhibit anti-inflammatory properties (4).

Amongst the different carotenoids, lycopene is considered the best (5). In fact, the beneficial effects of lycopene for inflammation are considered even better than beta-carotene, an important carotenoid (6).

  1. Keeps You Hydrated

Wondering what percentage of watermelon is water? As the name of the fruit implies, watermelon is 90% water, making it one of the best sources of hydration (7). It is far better than alcohol or caffeine in terms of being a diuretic. As it is a natural source, it increases urination without stressing the kidneys (8).

  1. Helps Combat Cancer

Lycopene gets the credit, again. According to a study, lycopene in watermelons has been found to reduce the extent of cancer insurgence (9). Lycopene is the pigment that renders watermelons their characteristic red colour, and since it is a powerful antioxidant, it prevents the onset of certain cancers (10).

A two-cup serving of watermelon contains about 20 milligrams of lycopene, which battles free radicals and protects against numerous types of cancer (11). According to a Chicago study, lycopene exhibits chemo preventive properties, especially in prostate cancer cells (12).

Lycopene has also been found useful in the treatment of HPV (human papillomavirus) infection, which might otherwise lead to uterine cancer (13).

 

  1. Might Help Relieve Muscle Soreness

If your sore muscles trouble you after a workout, watermelon might hold the key. The fruit is packed with electrolytes and the amino acid citrulline, which help soothe sore muscles after a heavy workout (14). And as per an Iranian study, citrulline in watermelons can help reduce muscle fatigue (15).

Citrulline has also been externally added to watermelon juice to check its effects, and it has been proven that it is only the naturally occurring citrulline in watermelons that has any effect on muscle soreness (16).

Citrulline has been found to accelerate the process of lactic acid removal, thereby relieving muscle soreness (17). Drinking watermelon juice can also help your muscles receive more oxygen – this helps them recover faster (18).

 

  1. Aids Digestion

Watermelon, as we have seen, contains huge amounts of water, and hence can aid digestion. It also contains fiber, thus promoting digestion and preventing constipation.

  1. Is Good For Pregnant Women

Watermelon eases heartburn, a common condition during pregnancy. It also helps alleviate morning sickness (19). The minerals in the fruit can help prevent third-trimester muscle cramps.

Watermelon can be good for pregnant women in other ways as well.

 

  1. Might Prevent Macular Degeneration

As we have seen, watermelons are an excellent source of lycopene – which was found to reduce the risk of macular degenerative disease (20).

According to Mayo Clinic, lycopene has been suggested as a potential treatment for eye disorders like macular degeneration (although further studies are required in this regard) (21).

Antioxidants are essential for eye health as they offer protection against free radicals. The effect of free radicals can be scary – they might lead to the deterioration of the eye lens, and can even cause blindness. Lycopene, being a potent antioxidant, prevents this (22).

 

  1. Prevents Asthma

Hail lycopene, again! Being one of the key antioxidants, lycopene helps with the body’s reaction to cold and flu. And what’s more interesting is this antioxidant has been found to reduce asthma flare-ups in children (23).

Watermelon also allows people who have asthma to breathe properly, without them having to take each breath in panic (24). A study conducted on 17 asthmatic adults showed that lycopene might have a therapeutic effect on the disease (25).

As per a report, adequate intake of lycopene and vitamin A could be beneficial for asthmatic patients (26).

 

  1. Controls Blood Pressure

Watermelon is the richest natural source of citrulline. And according to a study published by the Florida State University, citrulline is closely related to arginine, which is an amino acid essential for maintaining healthy blood pressure (27).

Another study that had volunteers consuming concentrated watermelon juice found increased levels of arginine in them, which was likely to have been converted from citrulline (28).

Watermelon also is a good source of potassium, the nutrient that is known to lower high blood pressure (29). Potassium is also an electrolyte that regulates blood pressure during physical exercise (30).

 

  1. Improves Skin And Hair Health

Watermelon is a good source of vitamin C, the nutrient that is essential for collagen synthesis (31). Collagen keeps your skin supple and strengthens your hair.

According to a German study, lycopene and beta-carotene can protect the skin against sunburn (32). Beta-carotene is also known to prevent certain skin conditions like psoriasis and vitiligo (33).

The vitamin A in watermelon is another important nutrient that contributes to skin health – it repairs and creates new skin cells. Without the nutrient, your skin would appear dull and flaky.

  1. Improves Bone Health

Vitamin C plays a major role here as the nutrient is good for the bones and aids wound healing (34). A Switzerland study suggests that lycopene supplementation can prevent osteoporosis and bone fractures (35).

Vitamin A in watermelons has been linked to bone growth (36).

 

  1. Aids Weight Loss

One of the best watermelon health benefits is that it aids in healthy weight loss too. Yes, given its high water content, watermelon can fill you up for fewer calories (37). Water has also been found to speed up metabolism and flush out toxins and fats, which eventually might contribute to weight loss (38).

One wedge of watermelon has just about 86 calories, less than 1 gram of fat, and no cholesterol. It provides 22 grams of carbs and 5% of your daily fiber requirement, making it a great food for fat burning and weight loss (39).

 

  1. Offers Kidney Support

Though watermelons could be good sources of potassium, the percentage is lower compared to most other foods. This is why it can be good for people suffering from chronic kidney disease, who need to stick to lower-potassium fruit options (40).

However, in some individuals suffering from chronic kidney disease, the kidneys may not be able to remove the excess potassium from the blood. This can raise potassium levels in the blood and lead to complications.

  1. Strengthens Immunity

Watermelon, being rich in vitamin C, strengthens the body’s immune system (41). The fruit also contains vitamin B6 that helps the immune system produce antibodies (42). The vitamin also aids in the formation of red blood cells. The fruit has vitamin A that regulates the immune system and protects it from infections (43).

  1. Helps Treat Diabetes

What is the link between watermelon and diabetes? Although watermelon has a high glycemic index, it has a lower glycemic load (the value by which a particular food will raise an individual’s blood glucose levels), and hence is suitable for diabetics.

In a Nigerian study, watermelon was found to have anti-diabetic properties (44). Another study showed the beneficial effects of watermelon pomace juice – it increases the mass of brown adipose tissue and reduces excess white fat mass, which eventually helps treat diabetes (45).

However, take your doctor’s advice in this regard – as certain small-scale studies have stated otherwise.

  1. Can Promote Sexual Health

The amino acid citrulline in watermelon relaxes and dilates the blood vessels and might aid in the treatment of erectile dysfunction (46). Citrulline is converted into arginine, which is a precursor for nitric oxide that helps in blood vessel dilation.

According to an Italian study, oral citrulline supplementation has been found to improve erection hardness in men suffering from mild erectile dysfunction (47).

Watermelon can also act as a natural viagra (48). The ingredients in watermelon, especially the phytonutrients, react with the human body and trigger such reactions.

 

  1. Can Prevent Cell Damage

Watermelon, being rich in lycopene, protects the cells from damage associated with heart disease. Lycopene fights the free radicals and prevents cell damage (49).

 

  1. Prevents Heat Stroke

Given its high water content, watermelon is known to prevent hyperthermia (50).

It has a lot of significance in Chinese medicine as well – watermelon is one of the few fruits that clears heat and relieves irritability and thirst. It also relieves heat exhaustion, for which the outermost layer of the rind is used (51).

 

  1. Promotes Healthy Gums

The vitamin C in watermelon keeps the capillaries and gums healthy (52). The deficiency of vitamin C can cause bleeding gums and gingivitis (inflammation of the gums), and watermelon can prevent these conditions (53).

The vitamin C in watermelon can also kill the bacteria in the mouth that might otherwise lead to gum disease and other gum infections.

  1. Boosts Energy Levels

Watermelon is a good source of vitamin B, which is responsible for energy production in your body (54). The fruit is low in calories and high in energy, and it can help you stay active for the better part of the day (55).

Another reason you must have a watermelon to stay at the top of your game is potassium. Potassium is an electrolyte that keeps you from feeling tired after an exhausting day (56).

Watermelon, as we have seen, is not just replete with water – but with great benefits as well. You will be surprise to know interesting facts about watermelon – what we will see now.

Stunning Watermelon Facts

  • The largest watermelon ever grown weighed 122 kilos! This record was set in 2005, at the Hope Arkansas Big Watermelon Contest.
  • There are over 1,200 varieties of watermelon (in 96 countries) that are grown across the world.
  • Thought tomatoes are the richest in lycopene? Maybe not. Watermelon contains 40% more lycopene than raw tomatoes.
  • The Japanese grow square watermelons. They place the growing fruit inside square glass boxes, and the fruit takes the shape of the container as it grows.
  • Literary legend Mark Twain loved watermelon and called it the food of angels.
  • It is both a fruit and a vegetable. It is a sweet and seed-producing plant, and the watermelon rind is entirely edible.

 

What an amazing frui…vege…frui…well, whatever! The benefits of eating watermelon are incredible. The facts are mind-blowing. And now comes the most important part – how do you buy watermelons and store them? What do you need to keep in mind?

Watermelons – Selection And Storage

Selection

  • You need to look for a firm and symmetrical watermelon that is free of cuts, bruises, or dents. Any irregular lumps or bumps would mean that the fruit received insufficient amounts of sunshine or water.
  • Lift the melon. The fruit must be heavy for its size, which means it is full of water, and therefore, ripe. You can try comparing the melon with another of the same size – the heavier one is what you must go for.
  • You need to look for the field spot. This is the spot where the melon sat on the ground in the sun. Hence, the darker the field spot, the better. You will find it on the underside of the watermelon. If the field spot is white or non-existent, it simply means it was picked too soon (and probably isn’t ripe).
  • The perfect watermelon is dark green and looks dull. If the watermelon is shiny, keep it aside.
  • In case you are purchasing pre-cut watermelons, choose the pieces with bright red flesh and black or dark brown seeds. Avoid the pieces with white streaks or that have too many white seeds.

 

Storage

  • A whole, uncut watermelon can be stored for up to a week in the refrigerator. Ensure you handle the fruit carefully to avoid bruising. Also, make sure you don’t store the fruit below 4 degrees C as doing so can cause chilling injuries to the fruit.
  • You can cut the watermelon as you usually do. Simply run the blade of the knife down the sides of the fruit. This will cut the rind from the flesh. Cut the watermelon into round disks, and then cut the disks into 1-inch cubes. If you are not consuming it immediately, you can place the cut watermelon in a covered container and refrigerate for up to 3-4 days.

 

Adding Watermelon To Your Diet

Yes, having watermelon has its benefits. But one can’t just keep consuming the fruit as it is always, right? How about including the melon in your diet in a few offbeat ways? That’s why we have included a couple of recipes.

  1. Watermelon Salad

 

What You Need

  • ½ thinly sliced red onion
  • 5 cups of cubed watermelon
  • 2 cucumbers, cubed
  • ¾ cup of chopped cashews
  • 150 grams of cubed feta cheese
  • 1 handful of fresh mint, minced
  • ¼ cup of olive oil
  • Juice from a lemon
  • A pinch of salt

Directions

  1. Excluding the olive oil, lemon juice, and salt, combine everything else in a bowl. Mix well.
  2. Add the olive oil and lemon juice to the mixture.
  3. Season with the salt.

 

  1. Watermelon Donuts

What You Need

  • A seedless watermelon
  • Sour cream
  • Sugar, to taste
  • Vanilla extract, to taste
  • Silvered almonds, to layer the donuts

 

Directions

  1. Cut donut shapes from the fruit. All you have to do is make 1½-inch thick round slices and make a hole at the centre.
  2. Add sugar to the sour cream and stir to sweeten it. You can also add a touch of vanilla extract to lighten it a little more.
  3. Frost the watermelon donut slices. Sprinkle them with the silvered almonds.

 

All great. We have seen the numerous ways watermelons can make your life better. But there is another side to this entire story – the side effects. Yes, watermelon is great. But it does have certain side effects one must be aware of.

Side Effects Of Watermelon

Certain side effects of excessive consumption (which is very rare and would require someone to eat an extremely large amount of watermelon) of watermelon include:

  1. Intestinal disturbances

As we have seen, most benefits of watermelon can be attributed to lycopene. And the same compound can also cause side effects if the fruit is consumed in excess. Lycopene overdose can cause nausea, vomiting, indigestion, and diarrhea.

  1. Hyperkalaemia

Excess consumption of watermelon can result in hyperkalaemia, a medical condition where the potassium levels are above normal. This can lead to cardiovascular issues like irregular heartbeats and a weak pulse.

  1. Allergic Reactions

Certain individuals might develop allergic reactions to watermelons. These can include mild to severe rashes and facial swelling.

Watermelon is a must-have, especially during summers. No doubt about it. Its high water content makes it a strong weapon against heat stroke and other related issues.

Now you know what is watermelon good for and why you should include it in your daily diet. Start eating watermelon today, and beat the heat like never before!

Let’s now take a look at a few frequently asked questions.

Expert’s Answers For Readers’ Questions

What is the yellow watermelon?

As opposed to the commonly known watermelon that has pink flesh, the yellow watermelon, as the name suggests, has yellow flesh. The yellow watermelon is usually described as having a sweeter, honey-like taste than the regular watermelons, but it looks the same as them.

The yellow watermelon is believed to have first grown in South Africa.

Does watermelon have sugar?

Yes. A single serving of watermelon contains 46 calories, the major part of which comes from sugar. This could cause speculation amongst diabetics, but studies have shown the anti-diabetic properties of watermelon. However, it is best to consult a doctor.

What is the best time to eat a watermelon?

Anytime. You can have it in the morning on an empty stomach, or during breakfast. You can even have it with your lunch or in the evening as a snack. But if you have diabetes, ensure you take into account the other carbs you are consuming along with watermelon.

What does eating too much of watermelon do?

Consumption of watermelon in excess can cause side effects like hyperkalaemia, indigestion, and rashes.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.78 AND $ 1.39
$0.86
Tangerine

21 Amazing Benefits Of Tangerine Fruit For Skin, Hair And Health


Tangerine

 

Did You Know...

This type of orange came to Europe from Tangiers, hence the name. 

    

How To Select

Choose firm to semi-soft tangerines with
deep orange color, heavy for size.
Avoid soft spots and dull or brown color. 

How to Store

Refrigerate tangerines for up to 2 weeks. 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C.

 

21 Amazing Benefits Of Tangerine Fruit For Skin, Hair And Health

 

Tangerines are a specific variant of Mandarin oranges (Citrus Reticulate), which are reddish-orange in colour. They belong to the family of Rutaceae and are cultivated mainly in the tropical forests of Southeast Asian provinces (1). Tangerine fruit trees are smaller in size as compared to orange trees, and the fruit has a deep orange colour with a flat shape. It can be peeled easily and is a fibrous fruit nutrient-wise.

 

 

 

Its juicy segments have hybrid varieties too like Tangelos, Tangors, and Clementines. In the northern hemisphere, peak Tangerine season starts from October and lasts till April. The fruit is known for its fresh and citrus taste with its low calorie and high nutrient content. The vitamin content in the fruit is the best in its class. Tangerines are also a rich source of vitamin C, folate, and beta-carotene. The taste of Tangerine is stronger than orange; it is less sour and much sweeter.

Tangerine Fruit Benefits

Health Benefits Of Tangerine Fruits

1.Rich Antioxidants Prevent Inflammation

Oranges are naturally a great source of Vitamins for the human body. And so are the Tangerines, with their rich Vitamin C sources providing the perfect antioxidants required for the body (2). These antioxidants prevent inflammation in the body.

They are known to prevent the formation of free radicals that make unnecessary oxidation reactions possible which may not be beneficial for the body.

  1. Fights Skin Diseases & Arthritis

Tangerine fruit has been used quite frequently in medical treatments as they fight effectively against skin diseases and arthritis.

  1. Heals Cuts & Wounds

They help in healing minor cuts and wounds (3).

  1. Absorbs Iron From Food

They also help to absorb iron from food very easily (4).

  1. Restricts Cholesterol Absorption

Tangerine consists of fibers like pectin and hemicellulose that restrict the absorption of cholesterol in the gut which cuts the risk of obesity (5).

  1. Improves Digestion & Prevents Chronic Diseases

The dietary fiber in this fruit also improves digestion that is good for the overall working of the body (6). Also, a number of chronic diseases such as cancer and heart diseases can be prevented with proper consumption of tangerines and other orange varieties.

  1. High Fiber Content Eases Bowel Movements

The high fiber content also benefits the bowel movement in your body for which it is preferred and suggested by experts (7).

 

  1. Cures Sepsis

Sepsis is a dreaded infection and the Staphylococcus aureus usually causes sepsis. Sepsis can lead to reddened wounds, swelling, pus formation, and acute pain. If you don’t take care, sepsis can spread to other parts of your body.

Sepsis is prevalent in young children and babies as their low immunity is conducive to bacteria. Tangerine essential oil is a strong antiseptic and bactericide that eliminates the staphylococcus aureus bacterium.

  1. Enhances Cell Division

A cytophylactic is an agent that boosts cellular production and enhances cell division, also stimulating the growth of new cells. Boosted cell production not only promotes general growth in your body, but also helps repair regular wear and tear of the body. Tangerine essential oil is an effective cytophylactic.

  1. Depurative

A blood-purifying agent is also known as a depurative. Tangerine essential oil is an effective depurative. The oil helps purge your body of excess uric acid, extra salt, pollutants, and water through the excretory system.

  1. Sedative

Tangerine essential oil has sedative properties. It helps overcome inflammation and reduces hyperactivity in your circulatory, digestive, nervous and excretory systems. Tangerine essential oil helps reduce inflammation and helps ease fever, anxiety, stress and even depression. The sedative properties make it an effective agent against insomnia as well.

  1. Stomachic

Tangerine essential oil helps ease gastric troubles like flatulence and helps release excess gas from the system. It helps maintain the proper digestive juice flow and the balance between excess acid and bile. The essential oil also helps cure stomach wounds and soothes inflammation.

  1. Antispasmodic

Spasms can be mild to severe and may have many complications and negative effects on your body. They can affect the respiratory, digestive and nervous systems and cause problems in breathing, causing congestion and asthma. Spasms can also lead to diarrhea, cholera, and even nervous system disorders. Tangerine essential oil is an effective antispasmodic agent and helps relieve spasms.

  1. Tonic

A tonic helps fortify and tone your bodily functions. Tangerine essential oil is an effective tonic, and it stimulates metabolic activity, induces digestion and promotes the absorption of nutrients by the liver, stomach and intestines. The essential oil improves your immunity, regulates secretions of the endocrine system and promotes nervous system health. Tangerine essential oil helps you fight infections.

  1. Digestive

Tangerine essential oil is an effective digestive agent. Being a tonic that stimulates digestion, its digestive properties make tangerine essential oil excellent for the stomach. So, the next time you end up gorging on food, you might want to try some tangerine essential oil.

 

Skin Benefits Of Tangerine

  1. Treats Skin Conditions & Delays Signs Of Aging

Tangerine is a good source of vitamin A (8). If you are suffering from any skin diseases, such as acne, pimple, you are encouraged to have plenty of vitamin A and apply products that are derivatives of the vitamin. Hence tangerine can be a good option for treating these skin problems. When it comes to healing wounds and other damages to the skin, vitamin A is essential for these, since it helps the skin rebuild tissues. If you wish to control or remove any skin aging symptoms such as fine lines, wrinkles, dull skin at bay, vitamin A can be a great help due to its anti-aging properties.

  1. Offers Smooth & Youthful Skin

Vitamin C present in Tangerine is also an amazing antioxidant nutrient that helps to lower aging process. In addition, antioxidant protects the skin from free radicals. Thus, it prevents the chance of certain cancers (9). If you want to maintain a smooth and youthful skin, then vitamin C can help since it stimulates the production of collagen in your skin and collagen is the protein responsible for making your skin supple.

  1. Facial Mask For Brighter Skin

Here we suggest a homemade tangerine facial mask that can be applied to get brighter skin. In addition, this mask will help you to remove extra oil and harmful bacteria, leaving the skin soft, fresh and blemish free (10).

Take 3 or 4 slices of a tangerine. Discard the seeds. Blend them well and mix one tablespoon each of yogurt and honey with the juice. Apply to the face and neck. Leave it for 10-20 minutes. Rinse it off with cold water. Apply this mask twice in a week for oily skin and once for normal to dry skin.

Hair Benefits Of Tangerine

  1. Vitamin A Helps To Moisturize The Sebum In The Scalp

One of the most important vitamins for health is vitamin A (11). Its antioxidant properties work to condition and moisturize the sebum in the scalp. Antioxidants also fight against pollution that weighs down your hair and makes it weaker.

  1. Promotes Hair Growth & Delays Hair Greying

Vitamin B12 reduces hair loss, promotes hair growth, and slows down the graying process (12).

  1. Source of Healthy & Shiny Hair

As mentioned earlier, vitamin C helps to build collagen which is crucial for hair growth. Vitamin C also assists in breaking down iron, another source for healthy hair, so that your body can absorb it. You can apply tangerine juice with your hair oil to get a healthy and shiny hair.

Cooking/Eating Tips

  1. For a protein boost, tangerine is used in fruit salad.
  2. Tangerine juice can be used in noodles and pastas.
  3. You can add the tangerine juice for a refreshing flavour while baking your cupcake.
  4. Tangerine juice can be used in chicken or fish recipes too.

Storage Tips

While selecting tangerines, always look for the heavy one. More weight equals more juice. Store them in the fridge to retain their freshness. If you buy too many tangerines at a one go, rinse them off in cold water and dry them well with a piece of cotton clothes and store them in the fridge.

Tangerine Nutritional Facts

The following data is provided by USDA. A serving of tangerines in about a cup which contains 195 grams of its segments contains 103 calories. The daily value percentage of components is:

  • Fat 1%
  • Carbohydrate 14%
  • Vitamin A 27%
  • Vitamin C 87%
  • Calcium 7 %
  • Iron 2%.

Tangerines contain the following nutritional count: carbohydrates 26 grams, proteins 1.6 grams, fat 0.6 grams and minerals close to 455 milligrams. Thus Tangerine is a low saturated fat content type which is a good source for Vitamins and has a major portion of its calories coming from natural sugars.

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

53 Kcal

2.5%

Carbohydrates

13.34 g

10%

Protein

0.81 g

1.5%

Total Fat

0.31 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1.8 g

5%

VITAMINS

Folates

16 µg

4%

Niacin

0.376 mg

2.5%

Pantothenic acid

0.216 mg

4%

Pyridoxine

0.078 mg

6%

Riboflavin

0.036 mg

3%

Thiamin

0.058 mg

5%

Vitamin C

26.7 mg

44%

Vitamin A

681 IU

23%

Vitamin E

0.20 mg

1%

Vitamin K

0 µg

0%

ELECTROLYTES

Sodium

2 mg

<0.5%

Potassium

166 mg

3.5%

MINERALS

Calcium

37 mg

4%

Copper

42 µg

4.5%

Iron

0.15 mg

2%

Magnesium

12 mg

3%

Manganese

0.039 mg

1.5%

Zinc

0.07 mg

<1%

PHYTO-NUTRIENTS

Carotene-β

155 µg

Carotene-α

101 µg

Crypto-xanthin-β

407 µg

Lutein-zeaxanthin

138 µg

Lycopene

0 µg

 

Tangerines can be consumed directly or via juices. Its peel is used for aroma purposes too. Tangerine belongs to a special and rare class of fruits that can be eaten every day due to its low calorie count and high vitamin content. So have you taken a Tangerine today?

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 3.06 AND $ 3.89
$3.33
Strawberries

19 Best Benefits Of Strawberries For Skin, Hair, And Health


Strawberries

 

Did You Know...

On average, there are 200 tiny seeds on every strawberry. 

                

How to Select

Choose shiny, firm strawberries with a bright red color. 
Caps should be fresh, green and intact.
Avoid shriveled, mushy or leaky berries.

 

How to Store

Do not wash strawberries until ready to eat. Store in refrigerator
for 1-3 days.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C; high in folate.

  

Top 10 Ways To Enjoy Strawberries

 

  1. Balsamic & Berries.Reduce balsamic in a sauce pan by bringing to a boil then simmering over low heat until it has a syrup consistency. Top low-fat frozen yogurt with fresh strawberries and finish with a drizzle of the balsamic reduction.

 

  1. Sweet Greens.Add sliced berries to mesclun greens (or other mixed greens) along with chopped walnuts and a few tablespoons of gorgonzola cheese, then toss with a low-fat balsamic vinaigrette.

 

  1. Strawberry Ade.Purée strawberries in a blender and pour into a pitcher with lemon juice, water and a touch of sugar. Serve over ice and garnish with fresh mint sprigs. 

 

  1. A Light Dessert.Top angel food cake with sliced berries and low-fat vanilla ice cream.

 

  1. Sweet & Sophisticated.Make a parfait with low-fat frozen yogurt and sliced strawberries. Alternate in a tall glass and top with a strawberry.

 

  1. Healthier Pancakes.Top waffles or pancakes with sliced strawberries and bananas for a fresh alternative to traditional syrup. 

 

  1. Refreshing Smoothie.Freeze whole strawberries, grapes, and bananas. Blend with 100% orange juice, adding just enough to make a frozen purée. Garnish with a mint leaf and serve. Refreshing!

 

  1. Sweet & Tangy.Incorporate strawberries into a salad along with other fresh fruit, turkey and a mustard dressing. 

 

  1. Elegantly Easy Ceviche.Dice fresh strawberries and add them to a shrimp ceviche with fresh vegetables, citrus juices and cilantro for a refreshing and light appetizer. 

 

  1. Berries & Chocolate.Dip fresh berries in melted dark chocolate for a special treat.

  

19 Best Benefits Of Strawberries For Skin, Hair, And Health

 

Scientifically called Fragaria x ananassa, strawberries could be the world’s most popular berries. We mean, come on, who would hate ’em!

Believed to have originated in France, these berries not only taste good, but do good as well. Keep reading, and you will know what we are talking about.

Table Of Contents

 

What Is Strawberry?

Also called the garden strawberry, this fruit belongs to the genus Fragaria. This one is quite popular for its characteristic aroma, bright red colour, sweetness, and the juicy texture.

And it is a major ingredient in juices, pies, ice creams, chocolates, and milkshakes. Which is why we love it. Oh wait, and there’s the history too.

What Is The History Of Strawberry?

This fruit had its first mention in the ancient Roman literature in reference to its medicinal use. In fact, the word strawberry is derived from the Old English streawberige – because the plant sends out runners that are similar to pieces of straw.

Also called ‘fraise’ in French, ‘erdbeere’ in Greek, ‘fragola’ in Italian, and ‘fresa’ in Spanish, strawberries have been in cultivation for thousands of years. Yet they didn’t find their place in the commercial market until the Renaissance era in Europe. The fruit is native to North America. Some records show that the early settlers in Massachusetts cultivated and ate strawberries as early as 1643.

California is the largest producer of strawberries in the US, with over 25,000 acres planted every year. And by the way, these berries come in different varieties as well.

 

What Are The Types Of Strawberries?

Following are some of the popular types:

June-bearing strawberries, which are the most common variety. They also produce the largest variety of strawberries. 

Everbearing strawberries, which produce two harvests per year – one in the spring and one in the late summer. 

Day-neutral strawberries, which produce a good yield in the first year they are planted. 

Let’s keep that brief. Because we have something more important to look at. 

 

What Is The Nutritional Profile Of Strawberries?

 

VITAMINS

AMOUNT

%DV

Vitamin A

1 µg

0%

Vitamin C

58.8 mg

65%

Vitamin D

0 µg

~

Vitamin E

0.29 mg

2%

Vitamin K

2.2 µg

2%

Vitamin B1 (Thiamine)

0.02 mg

2%

Vitamin B2 (Riboflavin)

0.02 mg

2%

Vitamin B3 (Niacin)

0.39 mg

2%

Vitamin B5 (Panthothenic acid)

0.13 mg

3%

Vitamin B6 (Pyridoxine)

0.05 mg

4%

Vitamin B12

0 µg

~

Folate

24 µg

6%

Choline

5.7 mg

1%

 

MINERALS

AMOUNT

%DV

Calcium

16 mg

2%

Iron

0.41 mg

5%

Magnesium

13 mg

3%

Phosphorus

24 mg

3%

Potassium

153 mg

3%

Sodium

1 mg

0%

Zinc

0.14 mg

1%

Copper

0.05 mg

5%

Manganese

0.39 mg

17%

Selenium

0.4 µg

1%

 

 

One cup of fresh strawberries (152 grams) contains 49 calories and 7 grams of sugar. Strawberries contain no fat, and one cup contains 3 grams of fiber. Other nutrients in strawberries include: 

  • 1 gram of protein (2% of the daily value)
  • 4 milligrams of vitamin C (149% of the daily value)
  • 6 milligrams of manganese (29% of the daily value)
  • 5 micrograms of folate (9% of the daily value)
  • 233 milligrams of potassium (7% of the daily value)
  • 8 milligrams of magnesium (5% of the daily value)
  • 3 micrograms of vitamin K (4% of the daily value)

 

There are numerous other nutrients in strawberries that offer wonderful benefits.

 

What Are The Health Benefits Of Strawberries?

The antioxidants and polyphenols in these berries support heart health and prevent various forms of cancer. And so does the vitamin C these berries contain – which even contributes to skin and hair health. The fiber these berries are replete with aids digestion and even helps in weight loss. 

  1. Protect The Heart

The abundance of antioxidants and polyphenols in strawberries make them the ideal food to protect your heart from ailments. Strawberries contain anthocyanins (the antioxidants responsible for their red hue), which protect the lining of the circulatory system, thereby shielding the arteries from plaque build-up and regulating the blood pressure (1).

According to Dr. Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital, New York City, women who consumed three or more servings of berries (especially strawberries) every week had reduced their risk of heart attack by a third.

  1. Regulate Blood Sugar Levels

 

Strawberries also contain ellagic acid, and this, along with the antioxidants, helps in slowing down the digestion of starchy foods. This controls the rise in blood sugar levels post a starchy meal. It also helps individuals with type-2 diabetes keep their blood sugar levels in check.

Strawberries also have a low glycemic index (40), which means they are unlikely to cause sharp sugar spikes when eaten by diabetics.

The fiber in strawberries can also help regulate blood sugar levels.

  1. Help Fight Cancer

Strawberries are exceptionally good sources of vitamin C and fiber, both of which have been found to protect from cancers of the esophagus and colon. The anticancer properties of strawberries, according to the American Institute for Cancer Research, can be attributed to the presence of ellagic acid – a phytochemical that can prevent cancers of the skin, lung, bladder, and breast (2).

Ellagic acid acts as an anticancer agent in several ways – it acts as an antioxidant, slows down the production of cancer cells, and helps the body destroy certain types of carcinogens.

  1. Boost Immunity

Strawberries are excellent sources of vitamin C. In fact, a single serving of strawberries has more vitamin C than an orange. Vitamin C has been found to trigger immune-boosting antibodies, which ultimately enhance your body’s ability to fight infections (3).

In one Switzerland study, it had been found that supplementation of vitamin C had improved the various components of the immune system (4).

According to research conducted by South African doctors, supplementation of vitamin C increased the concentration of immunoglobulin, which is an antibody and a key component of the immune system (5). Strawberries are also known to fight allergies and asthma.

  1. Regulate Blood Pressure

As already mentioned, strawberries contain anthocyanin’s, which are powerful antioxidants that relax the lining of the blood vessels and open them up, thereby lowering blood pressure (6).

Strawberries are also rich in potassium, a nutrient that helps control blood pressure (7).

  1. Improve Brain Health

The credit goes to the antioxidants, again. Strawberries, with their high content of antioxidants, protect the brain cells from damage due to free radicals. They also change the way the neurons in the brain communicate with each other (8). This ultimately leads to improved brain health.

A study conducted by Harvard researchers at Brigham and Women’s Hospital has revealed that intake of strawberries can delay memory decline in older women over time (9). This benefit can be attributed to the presence of flavonoids in strawberries. Also, it was found that an increased intake of anthocyanin’s helped in slowing down memory decline.

According to the studies conducted by researchers from Tufts University and University of Maryland Baltimore County, a majority of brain diseases (including Alzheimer’s and Parkinson’s) are caused due to an increase in the amount of a particular toxic protein. But the consumption of strawberries has been found to promote the brain’s natural housekeeping mechanism (also called autophagy), thereby reducing the accumulation of this protein (10).

  1. Fight Inflammation

Strawberries contain quercetin, and according to a study conducted by the University of Massachusetts, intake of quercetin, along with regular exercise, can reduce atherosclerosis plaque formation (11).

Strawberries are also rich in vitamin C, which plays a major role in preventing inflammation (12). This vitamin also plays a role in easing the symptoms of arthritis and gout.

It has been found that high levels of C-reactive protein (or CRP) can signal increasing levels of inflammation in the body. According to researchers from the Harvard School of Public Health, women who consumed 16 or more strawberries every week were 14 percent less likely to have elevated levels of this protein (13).

 

  1. Fight Cholesterol

 

Strawberries are known to contain pectin, which is a type of soluble fiber that lowers the levels of LDL (bad cholesterol) in the body (14).

According to a New Orleans study, several types of soluble fiber, including pectin, have shown to lower the levels of LDL (15).

As per an analysis carried out together by Italian and Spanish scientists, a team of 23 healthy volunteers that had consumed 500 grams of strawberries regularly for a month saw a decrease in the LDL levels.

Another Canadian study showed the efficacy of strawberries in reducing oxidative damage and bad cholesterol (16).

  1. Improve Vision Health

Strawberries are loaded with antioxidants that were found to prevent cataract, macular degeneration, and other eye diseases (17).

According to the researchers from the Oregon Health & Science University, vitamin C can increase the functioning and life of the retinal cells.

  1. Aid Weight Loss

The ellagic acid and antioxidants are what play a major role in making strawberries ideal for losing weight.

Chronic inflammation is one of the causes of weight gain since it blocks the hormones that make you lean. Strawberry, being an amazing anti-inflammatory food, restores the functionalities of weight-reducing hormones.

In addition, anthocyanin’s, the master antioxidants, increase the body’s production of a hormone called adiponectin. This hormone promotes metabolism and suppresses your appetite. It might also induce fat burn.

  1. Support Healthy Pregnancy

Strawberries are a rich source of folate (18). You get about 40 micrograms of folate from one cup of raw strawberries. This is about 10 percent of the recommended daily intake. According to research, folate is important during pregnancy as it can prevent neural tube defects. It is also important for the mother’s health.

  1. Improve Bone Health

Though we don’t have much research on this, the vitamin K, potassium, and manganese in strawberries might improve bone health.

  1. Help Treat Constipation

Given that strawberries are rich in fiber, they can help treat constipation. The fiber in the fruit can also relieve other digestive issues like gas and bloating.

  1. Keep Teeth Healthy

 

Strawberries contain malic acid, which acts as an astringent and removes tooth discoloration. This means you can use this fruit to whiten your teeth. You simply can crush the strawberry to a pulp and mix with baking soda until you obtain a smooth blend. Using a soft toothbrush, spread the mixture on your teeth. Leave it on for 5 minutes, brush thoroughly with toothpaste and then rinse.

Don’t overdo it, though – as the acid in the fruit might damage your enamel.

  1. Treat Puffy Eyes

Strawberries contain amazing astringent properties that help treat puffy eyes. They also contain alpha hydroxyl acid, which makes the skin look smooth and young (19).

You just need a couple of strawberries for this purpose. Refrigerate them for about 30 minutes. After that, remove their tops and cut them into thick slices. Place the slices over your face and leave them on for about 15 minutes. Remove them and wash your face with cold water. You can do this every night before going to bed.

  1. Have Anti-Aging Properties

The powerful antioxidants need to be given credit, again! These protect our body from oxidative damage and stall the signs of aging (wrinkles, sagging skin, fine lines, etc.).

Strawberries contain a higher amount of vitamin C than oranges or grapefruit. This nutrient fights free radicals, which were found to damage cells and break down collagen (resulting in fine lines).

They are also great sources of lycopene, an antioxidant that plays a prominent role in staving off the signs of aging. The anthocyanins present in strawberries protect the skin from oxidative stress, thereby slowing down aging (20).

  1. Improve Skin Health

Strawberries contain alpha-hydroxy acid, which is an important substance that helps eliminate dead skin cells and cleanses the skin in the process.

According to a study conducted by Hahnemann University School of Medicine, Pennsylvania, treatments with alpha hydroxy acids have been found to reverse signs of aging (21). And in another Japanese study, alpha hydroxy acid agents were proven to improve and rejuvenate photo-damaged skin.
The strawberry fruit also contains salicylic acid and ellagic acid, which are known for reducing hyperpigmentation and dark spots. Salicylic acid is also known for removing dead cells from the skin and tightening the skin pores to prevent further acne breakouts.

Strawberries are also an excellent source of vitamin C, which can cleanse the skin and keep it healthy. The berries have other skin benefits too – they improve your complexion, tone and soothe irritated skin, and offer protection from UV radiation.

You can simply mix strawberry paste with some honey and apply to your face every morning. Leave the mask on for 15 minutes and wash with cold water. You can replace honey with rose water as well. Or even add milk to the recipe. All these ingredients work wonders in improving skin health.

  1. Prevent Hair Fall

As already discussed, strawberries are great sources of vitamin C – a nutrient that encourages iron absorption and promotes hair growth. It has also been found that a deficiency of this nutrient can lead to split ends (22). The vitamin can also treat dandruff.

Strawberries are also loaded with silica, which is known to prevent baldness and help in hair growth.

You can prepare a strawberry hair mask that can help you deal with your hair problems. Mix strawberry paste (2 berries) with extra virgin coconut oil and honey (1 tablespoon each). Apply to your scalp and leave it on for 20 minutes, post which you can wash your hair with cold water. This must be done on a clean scalp, usually in the mornings after your bath. This mask also prevents scalp fungal growth – the magnesium in the berries takes care of this problem.

  1. Have Benefits For Men

The antioxidants in strawberries benefit your heart and arteries – both of which enhance circulation, which is crucial for a healthy sex life. The vitamin C in the berries also result in higher sperm count in men.

That’s with the long list of benefits. Simply incredible, aren’t they? But how can use these wonder berries in your cooking? Well, we have the answers.

Any Tips For Using Strawberries In Cooking?

Strawberries are most commonly used in desserts and ice creams. Their extracts are also used as preservatives in a variety of products. Due to their sweet and juicy flavour, they can also be eaten whole like other fruits. Today, they form a part of various recipes. Given below are some tips for enjoying this delicious fruit.

  • You can simply eat the strawberries raw. Before doing so, wash them in running water and wipe them with paper towels until they are completely dry. Holding the strawberry by the stem, take a few bites. Even the seeds are edible.
  • Strawberry slices can be added to mixed green salad to make it yummier.
  • Strawberry mousse is one of our favourites. It is quite delicious and can be eaten as it is or served as a topping over other desserts.
  • Sliced strawberries, whole blueberries, and plain yogurt can be arranged in layers in a wine glass to make a parfait dessert.
  • Strawberries can be blended with orange juice to make the perfect coulis sauce. This fruit can also be added to breakfast shakes to make them more vibrant and nutritious.
  • Strawberry pie can be prepared by piling the whole fruits on a layer of creamy filling.
  • Strawberries are not just perfect for desserts – they can be used in a main dish as well. A chicken and strawberry salad is a perfect example that combines the amazing flavours of sweet strawberries, tangy vinaigrette, chicken, and rich blue cheese.
  • Pizzas can also be topped with strawberries. You can layer your favourite pizza with strawberry slices along with soft cheese or greens, and pistachios.
  • The strawberry-avocado salsa is an extremely sweet and savoury dish that can be served with roasted chicken or sautéed fish or eaten as a snack with baked tortilla chips.
  • Strawberries can add flavour to your tea as well. All you need to do is add some tea and a cup of strawberries to boiling water. Cover and let it stand for 5 minutes. Strain the tea and add ice cubes and sugar. This refreshing drink can be garnished with strawberries and served chilled.

Knowing about a particular food would be of no use if one doesn’t know how to select and store it.

How To Select And Store Strawberries

Selection 

  • Strawberries are perishable and should be purchased a few days before being used.
  • When purchasing strawberries, select bright red berries that are firm and plump with their caps intact and green, not dry or browning.
  • There are different varieties of strawberries, available in several sizes, shapes, and colours. Some strawberry fruits are even off-white or yellowish. Smaller berries are generally more sweet and flavourful.
  • Strawberries do not ripen further after being picked, so you should avoid those that are dull in colour, have green or yellow patches, or are soft, moldy, or shriveled. These can be sour or of inferior quality.
  • Full, ripe berries have peak flavour and texture as well as more nutrition.
  • Both under ripe and overripe strawberries have a lower content of vitamin C and phytonutrients in comparison to the optimally ripe ones.
  • Strawberries are also available in the packaged form. While buying those, ensure that they are not packed too tightly as this might crush or damage them.
  • The container should not have any signs of stains or moisture, which indicate possible spoilage. Generally, strawberries are available throughout the year, but the best ones are available during mid-summer.

 

Storage

  • Strawberries should be eaten as soon as possible and should not be washed until you are ready to eat them.
  • Great care should be taken while storing strawberries as they are extremely fragile.
  • They should be preferably placed in a single layer on a paper towel in an airtight container and stored in the refrigerator for 2-3 days.
  • Molded or damaged strawberries should be thrown away as they might contaminate others.
  • Unwashed or unhulled strawberries should be kept in a sealed container to prevent unnecessary loss of humidity.
  • Strawberries should not be left at room temperature or exposed to sunlight for a long time as this might cause spoilage.

 

Freezing Strawberries

  • Strawberries can be easily frozen. Before freezing, wash them gently and pat dry.
  • Remove the cap and stem.
  • Arrange them on a flat pan or cookie sheet and place them in the freezer.
  • Once frozen, place them in a ziplock bag, suck the air out with a straw, and put it back in the freezer where they can be stored for up to 6 months.
  • You can add a bit of lemon juice to preserve their colour.

Strawberries can be frozen whole or cut, but whole ones retain more vitamin C than the cut ones.

Now that you know how to select and store these berries, how about trying out a few popular recipes?

Any Strawberry Recipes You Can Look At?

  1. Strawberry Smoothie

What You Need

  • 8 hulled strawberries
  • ½ cup of skim milk
  • ½ cup of plain yogurt
  • 1 teaspoon of honey
  • 2 teaspoons of vanilla extract
  • 6 crushed ice cubes

Directions

  1. In a blender, add all the ingredients (except the ice) and blend until you obtain a smooth mixture.
  2. Toss in the ice and blend again.
  3. Pour into glasses and serve.

Here are five other ways you can prepare this delicious strawberry smoothie. This video will guide you.

  1. Strawberry Jam

What You Need

  • 2 pounds of fresh hulled strawberries
  • 4 cups of white sugar
  • ¼ cup of lemon juice

Directions

  1. Crush all the strawberries until you have 4 cups of mashed strawberry.
  2. Take a heavy-bottomed saucepan, and mix the mashed strawberry, sugar, and lemon juice. Stir over low heat until the sugar dissolves.
    Increase the heat and bring the mixture to a rolling boil. Keep stirring often.
  3. Transfer the mixture to hot sterile jars, leaving about an inch of headspace. Seal. Process the jars in water bath.

The recipes are bound to become a hit at your home. And so are these fun facts about strawberries.

Any Fun Facts About Strawberries?

  • The average strawberry has 200 seeds.
  • Strawberries are the first fruits to ripen in the spring.
  • There are more than 103 species of strawberries.
  • 94% of US households consume strawberries.
  • Americans eat 3.4 pounds of fresh strawberries each year.
  • Belgium has a museum just for strawberries.
  • Strawberries were found in Rome in 234 BC.

All nice. But where do you get these berries?

Where To Buy Strawberries?

You can usually get them at your nearest store like Walmart. Very rarely are these berries available online.

You saw all that is rosy about strawberries. But these berries also have certain side affects you must be aware of.

What Are The Side Effects Of Strawberries?

  • Issues With Pregnancy And Breastfeeding

Though taking the fruit in normal amounts is safe during pregnancy and breastfeeding, we don’t know what will happen if it is taken in excess. Stick to normal food amounts.

  • Bleeding Disorders

Strawberries might prolong bleeding time and even increase the risk of bruising in susceptible individuals. Use with caution if you have bleeding disorders. Also, take care if you are undergoing surgery as strawberries might slow blood clotting. Avoid use at least 2 weeks before a scheduled surgery.

Conclusion

The world’s most popular berries, and they are so for a reason. And that’s one reason you must include them in your diet. Tell us how this post has helped you. Leave a comment below.

Expert’s Answers For Readers’ Questions

How much sugar in strawberries?

One small strawberry contains just about 0.3 grams of sugar.

Can you give strawberries to babies?

Only after he/she starts taking solid food – which usually happens when the baby is about 6 months old.

How to make strawberry tea?

Simply steep strawberries in boiling water. Drain and drink.

Can you eat the leaves of strawberries?

Yes, very much.

Are strawberries fattening at night?

No. The fiber in the fruits helps in digestion and even can aid fat burning.

What is strawberry tongue?

Red colour changes on the tongue that could otherwise be related to an underlying condition is called strawberry tongue.

 

 

 

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$5.56
Starfruit

13 Amazing Health Benefits of Star fruit



Star fruit health benefits includes promoting digestion, supporting weight loss, maintaining cardiovascular health, supporting eyesight, relieving pain, a good source of protein and fighting infections. Other benefits includes fighting inflammation, boosting immune system, treating cough, preventing cancer, regulating sugar level and enhancing the skin.

 

Nutritionists favoured Star fruit due to the high content of antioxidants found in it. Consuming Starfruit regularly can treat many health problems effectively. Apart from health, the fruit can ward off factors that hurt your skin.

What is Star fruit?

It is a tropical fruit that widely found in Nepal, India, Sri Lanka, Malaysia, and Indonesia. The sweet and sour fruit is scientifically known as Averrhoa Carambola. The skin of the star-shaped fruit is edible and is loaded with minerals. Due to its nutritional value, Starfruit has become popular in western countries as well. You can consume it raw or can add this nutrient-filled refreshing fruit to your smoothies.

Nutritional Value of Star fruit

  • Calcium 3 mg
  • Energy 31 Kcal
  • Dietary Fiber 8 g
  • Iron 08 mg
  • Magnesium 2 g
  • Sodium 2 mg
  • Protein 04 g
  • Potassium 133 mg
  • Phosphorous 12 mg
  • Niacin 367 mg
  • Riboflavin 016 mg
  • Thiamin      014 mg
  • Vitamin A 61 IU
  • Vitamin C 4 mg
  • Vitamin E 15 mg
  • Vitamin K 0 µg

 

13 Amazing Health Benefits of Star fruit

 

  1. It Promotes Digestion

Nutritionists encouraged people to consume foods enriched with fiber as they help alleviate digestion problems. Indigestion is a common health issue that could lead to severe conditions. Consuming Starfruit is beneficial in this regard. It is a powerhouse of fiber, and the component is known to treat various digestion problems including irregular bowel movements. Moreover, fiber allows growth of good bacteria to your large intestine fighting infections that contribute to gastrointestinal disorders.

  1. Ideal for Weight Loss

Star fruit contains minimum calories and plenty of nutrients. This makes it an ideal fruit for weight loss. You can munch this sweet and sour fruit as much as you want as the fiber and water content can keep you full for longer hours. The nutrients found in it are said to curb your increase appetite that eventually lead to weight loss. You can consume it regularly without concerning about its quantity as 100 gram of star contains mere 31 calories.

  1. Maintains Cardiovascular Health

Problems associated with cardiovascular health are stressing. Thus, you need to incorporate potassium loaded foods into your diet. An adequate amount of mineral in your body is necessary to maintain a healthy heart. Moreover, potassium can effectively control your blood pressure levels that contribute to cardiovascular problems.

  1. For Eyesight

You can reap plenty of vitamin A by consuming Starfruit regularly. Vitamin A is an essential vitamin to maintain your eyesight. Apart from this, it can ward off factors that result in daunting eye problems such as cataracts and macular degeneration.

  1. A Source of Protein

Like meat, eggs, and fish, Star fruit is a powerhouse of protein. Consuming foods enriched with the nutrient can affect your overall well-being. With adequate levels of protein in your body, you can maintain your neurological health and can balance hormones. Regular consumption of Starfruit helps maintain energy levels in your body as well.

  1. Relieves Pain

Headaches, migraine, or backaches are indeed utterly irritating. You can alleviate various body pains by consuming starfruit. Nutritionists suggest incorporating diet enriched with magnesium as it cannot only treat headaches or backaches but can fight factors that contribute to muscle cramps and joints pain. However, in case of severe pains, consult with your primary care physician and refrain from self-medication.

  1. It is Antimicrobial

A study has revealed that Starfruit contains antimicrobial properties. It has potential to treat infection caused via salmonella typhus, e-Coli, Bacillus cereus, or bad pathogens, etc. When your body is protected from the harmful effects of these micro bacteria, you will be less likely susceptible to colon infections. The properties found in the Starfruit are said to combat factors associated with colon cancer. However, more studies are underway in this regard.

  1. It is Anti-inflammatory

You can reap nutrients like saponins, flavonoids, and plenty of vitamin C from a single serving of Starfruit that is essential to ward off various inflammations in your body. If not treated on time, these inflammations can contribute to various chronic diseases associated with cardiovascular, respiratory, and stomach health.

  1. It Boosts Immune System

Incorporating antioxidants into your routine is necessary to maintain strong immunity. Enriched with vitamin C, Star fruit is a great source to improve the condition of your immune system. Antioxidants function to alleviate factors like infections, free radicals, toxins, and cancerous cells. Therefore, munch on some fresh Starfruit chunks and maintain a healthy immune system.

  1. Treats Cough

The vitamins and minerals found in the Starfruit can treat a cough and irritation caused by constant coughs. Nutritionists recommend incorporating this delicious fruit in case of flu as well. Moderate consumption of Starfruit can treat both health problems. However, people with a high fever should avoid it. Moreover, it is also believed that the nutrients found in the tropical fruit can function as an expectorant and diuretic.

  1. Prevents Cancer

Starfruit is known as a powerhouse of antioxidants. The component cannot only destroy free radicals but can prevent cancer by impeding the growth of cancerous cells as well. However, scientists are conducting more studies in this regard.

  1. Regulates Sugar Levels

Due to low sugar content and moderate levels of hypoglycaemic, Starfruit can become a safe source to regulate irregular sugar rate in your bloodstream. The high content of fiber can prevent sugar cravings and crashes as well. And that is what makes Starfruit a healthy food for people with diabetes as they have minimum fruit options. They can consume it to reap numerous health benefits, and the sweet and sour taste of the fruit will satisfy their sweet cravings. However, it is suggested to consult with your doctor before incorporating starfruit into your daily diet to avoid further health problems.

  1. For Flawless Skin

Consuming fresh fruits can do wonders for your skin. The case is slightly distinctive with Starfruit as the nutrients found in it can treat various skin diseases like pigmentation and eczema. Apart from this, these nutrients are potent enough to treat acne and can effectively fade acne scars leaving your skin flawless and healthy. Moreover, it is also a great source to delay early aging as the vitamin C goes deep into the skin pores and rejuvenate damaged cells and tissue. Thus, this procedure will prevent the occurrence of wrinkles and fine line making your skin smooth and baby soft.

Bottom Line

Starfruit is nothing less than a magical fruit that contains plenty of nutrients. These vitamins and minerals can surely do wonders for your overall well-being. Therefore, incorporate it into your diet and let is make a difference.

 

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Rock Melon

11 Amazing Benefits And Uses Of Melons

Melon has more to offer than a cool summer snack! Numerous varieties of melons are available which are basically fleshy fruits belonging to the Cucurbitaceous family which also includes squash, cucumber, pumpkin, gourd etc. Though botanically melons are fruits, they are often used as culinary vegetables.

 

These fruits are mostly eaten fresh as desserts due to their uniquely sweet flavour. They have a tough rind and watery flesh with seeds embedded in it. In fact, 95% of this fruit comprises of water. Popular varieties of melon include watermelon, honeydew melon, musk melon and cantaloupe. Some can be eaten raw while others are cooked, particularly in soups and stews. They are available from April to August.

Health Benefits of Melon

Besides their cooling and soothing effects, melons are a nutritious punch offering a variety of health benefits.

  1. Anti- Cancer Properties:

The high content of carotenoids in melon fruit can prevent cancer and lower the risk of lung cancer. Regular consumption of this fruit is effective in preventing and killing the cancer seeds that invade your body. So incorporate melons in your diet to prevent this deadly disease.

  1. Heart Health:

An anticoagulant called adenosine present in melon fruit can stop the clotting of blood cells which causes stroke or heart disease. Melons lower the risk of heart disease by smoothing the blood in the body. Besides, the high content of water in melon provides a soothing effect which helps relieve heartburn.

  1. Cures Kidney Disease:

The excellent diuretic properties of melon are beneficial in curing kidney disease. The combination of melon and lemon is effective in curing gout. Thus, regular consumption of melons every day in the morning helps in maintaining kidney health.

  1. Digestive Health:

If you have digestive problems, you can try eating melons to facilitate smooth and easy bowel movement. The high content of water in melons is great for digestion as it helps launch defecation while the mineral content eliminates acidity that often causes difficulty in digestion, particularly in the stomach organ.

  1. Energy Booster:

Most melons contain B vitamins which account for most of your body’s energy production. B vitamins are required by your body to process sugars and carbs. Thus, consumption of melons can provide you with substantial energy.

  1. Weight Loss:

Like most other fruits, melons are ideal for weight loss. These fruits are low in sodium and calories as well as fat and cholesterol free. The high water content can keep you full for longer while the natural sweetness curbs your cravings for sugary foods and high calorie sweets. Watermelon, in particular, is great for weight loss with a whole cup providing just 48 calories.

Skin Benefits of Melon

Melons are not only great for your health; their nutritional value makes them beneficial for skin as well. Some of the melon benefits for skin care are as follows.

  1. Maintains Healthy Skin:

One of the amazing benefits of melon is that it contains collagen which maintains the integrity of the cell structure in all connective tissues including skin. It also speeds up wound healing and maintains skin firmness. Regular consumption of melon is beneficial for those who have rough and dry skin.

  1. Anti- Aging Benefits:

Melons like honeydew, cantaloupe and watermelon can tone your skin and provide anti-ageing benefits due to the presence of vitamins A, B and C. You can prepare an anti-ageing facial mask by cutting thin slices of fresh melon. Place these slices on your face and neck. Lie down and relax for 15 to 20 minutes. Rinse off with cool water. This will refresh your skin and provide a youthful glow.

  1. Good Moisturizer:

Melons have good moisturizing and energizing properties. You can prepare a moisturizing face mask by mixing cucumber with honeydew melon. Take half small sized fresh cucumber along with its seeds and skin, few slices of peeled honeydew melon and an egg white. Blend these ingredients in a blender or food processor to form a cream like paste. Apply this on your face, massaging with your fingertips in upward circular motions. Allow it to stay for 10 to 15 minutes and then rinse off with warm water. This mask will not only enrich your skin with a variety of nutrients but also soak up any oil or dirt that clogs your pores. It will also soften your skin, imparting it a smooth and radiant complexion.

Hair Benefits of Melon

Healthy hair enhances your appearance to a great extent. Just like the rest of the body, hair health also depends upon the nutrients that we provide to our hair follicles for their growth. Consuming fruits rich in vitamins and minerals can promote hair growth and prevent hair problems. Melons can be beneficial for your hair in the following ways.

  1. Promotes Hair Growth:

Melons, particularly, cantaloupes are a good source of beta carotene which is converted to vitamin A inside the body. This vitamin A is vital for healthy hair and normal hair growth.

  1. Prevents Hair Loss:

Deficiencies in B vitamins are also responsible for causing hair loss. Melons like cantaloupes are rich in B vitamins like folic acid and inositol which help prevent hair loss and promote hair growth.

Melon: Nutritional Value

These juicy fruits are packed with health benefiting nutrients comprising of vitamins, minerals and antioxidants. Their nutritional value can be understood from the table and explanation given below.

 

See the table below for in depth analysis of nutrients: Cantaloupe (Curcumas melon), Fresh,
Nutritive Value per 100 g
(Source: USDA National Nutrient data base)

Principle

Nutrient Value

Percentage of RDA

Energy

34 Kcal

1.5%

Carbohydrates

8.6 g

6.5%

Protein

0.84 g

1.5%

Total Fat

0.19 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

0.9 g

2.25%

Vitamins

Folates

21 µg

5%

Niacin

0.734 mg

4.5%

Pantothenic acid

0.105 mg

2%

Pyridoxine

0.072 mg

5.5%

Riboflavin

0.026 mg

2%

Thiamin

0.017 mg

1%

Vitamin A

3382 IU

112%

Vitamin C

36.7 mg

61%

Vitamin E

0.05 mg

0.5%

Vitamin K

2.5 mcg

2%

Electrolytes

Sodium

1 mg

0%

Potassium

267 mg

6%

Minerals

Calcium

9 mg

1%

Copper

41 µg

4.5%

Iron

0.21 mg

2.5%

Magnesium

12 mg

3%

Manganese

0.041 mg

2%

Zinc

0.18 mg

1.5%

Phyto-nutrients

Carotene-alpha

2020 µg

Crypto-xanthin-beta

1 µg

Lutein-zeaxanthin

26 µg

  • Calories: These fruits are extremely low in calories with 100 grams of fresh fruit providing just 34 calories.
  • Vitamin A: Melons are an excellent source of vitamin A. 100 grams serving of cantaloupe provides about 3382 International Units (IUs) or 112% of the recommended daily allowance of this vitamin which is the highest among all fruits.
  • Antioxidants: Melon is rich in antioxidant flavonoids like beta-carotene, lutein, zeaxanthin and kryptoxanthin which fight free radicals, thus providing protection against various types of cancers.

ORAC: Oral Radical Absorption Capacity or ORAC is the measure of total antioxidant strength. Cantaloupes have an ORAC of 315 µmol/100 grams while honeydew melons have an ORAC of 241 µmol/100 grams.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.92 AND $ 3.83
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Red Dragon Fruit

19 Health Benefits Of Dragon Fruit 


Dragon fruit, rich in nutrients and low in calories, helps fight chronic illnesses, improve gut health, and boost immunity. It is high in fiber, manganese, iron, and various vitamins and minerals. Health benefits of dragon fruit include its ability to aid in weight loss, control diabetes, improve digestion, lower cholesterol, and boost energy levels. It also helps prevent cancer and heart diseases, defend against bacteria and fungi, and helps in the overall functioning of the body.

 

What is Dragon Fruit?

Dragon fruit is an exotic and delicious fruit, which is also considered a tropical superfood because of its wealth of benefits. [1] [2] It is also known as pitaya or pitahaya, and some call it a strawberry pear. However, pitaya technically differs from dragon fruit (pitahaya) as the former comes from genus Stenocereus while the latter comes from Hylocereus. It has its origins in Mexico, South America, and Central America, but New World settlers probably brought it to Southeast Asian nations like Cambodia, Thailand, Taiwan, Vietnam, and the Philippines, where it remains an important part of the dietary fruit intake. Now, not just the fruit but also nutrient-rich pitaya powder is available worldwide. [3]

Apart from the fruit, the peel of the dragon fruit [4] is found to be useful in pharmaceutical, cosmetic, and nutraceutical applications as per a research published in the Journal of Food Science

 

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Nutrition Facts

DRAGON FRUIT, UPC: 609207618690

 

Nutrient

Value

Energy [kcal]

264

Protein [g]

3.57

Total lipid (fat) [g]

0

Carbohydrate, by difference [g]

82.14

Fiber, total dietary [g]

1.8

Sugars, total [g]

82.14

Calcium, Ca [mg]

107

Iron, Fe [mg]

0

Sodium, Na [mg]

39

Vitamin C, total ascorbic acid [mg]

6.4

Vitamin A, IU [IU]

0

Fatty acids, total saturated [g]

0

Fatty acids, total trans [g]

0

Cholesterol [mg]

0

Sources include : USDA [5]

Dragon Fruit Nutrition

Dragon fruit is a healthy fruit, which is low in calories and rich in antioxidants and can be added to any weight loss diet. According to the USDA, the fruit is rich in protein, fiber, lycopene, and carbohydrates. [5] [6] It contains carotene, vitamin C and B vitamins like niacin and riboflavin. [7] The mineral wealth of this fruit includes magnesium, calcium, phosphorus, iron, and sodium.

Dragon fruit is believed to contain phytonutrientsthat prevent various diseases. Also, research published in Food Chemistry suggests that there are polyunsaturatedfatty acids like linoleic acid and linolenic acid, omega 3 and omega 6 fatty acids in the seeds of these fruits. [8]

Health Benefits of Dragon Fruit

The health benefits of the dragon fruit are mainly attributed to its antioxidant, antibacterial, and nutritional properties. [9] The benefits include boosted immunity, faster metabolism, and a smoother digestive process. Let us now look at the benefits in detail.

Prevents Cancer

A recent study on dragon fruit showed that this fruit may help in preventing cancers such as colon cancer. [10]Along with the antioxidant quality of vitamin C that boosts the immune system, dragon fruits also contain other sources of natural antioxidants. [11]

According to research, carotene and lycopene, found in these fruits, are potent antioxidants that have been linked to a number of anti-carcinogenic qualities. [12] They help in reducing the chances of prostate cancer as well as the size of tumors in the body. Basically, dragon fruits boost your immune system, so if you feel like you’re frequently getting sick, or even if you are at a high risk of developing cancer, dragon fruit might be the answer for you.

Boosts Immune System

The high level of vitamin C found in dragon fruit helps immunity and it stimulates the activity of other antioxidants in the body as well. [13] According to a 2011 research study, the flesh and the peel of the white and red pitayas have high polyphenol and flavonoid content which helps eliminate free radicals. This has been directly linked to preventing the proliferation of cancer cells. [4] Also, these antioxidants work their way in increasing the platelet count, thus treat dengue and helping you recover fast.

High in Fiber & Aids in Digestion

Research published in Food Chemistry journal also suggests that dragon fruits are rich in oligosaccharides that help promote the growth of gut bacteria like lactobacilli and bifid bacteria. This study on natural prebiotics in Thailand showed that the fruit helped increase healthy gut flora, which is important for smooth digestion. [14]

Dragon fruits have a significantly high fiber content, which means that they can help bulk up bowel movements, facilitating smooth passage through the digestive tract, stimulating peristaltic motion, and inducing a release of digestive juices. By regulating bowel function with dietary fiber, this fruit helps in preventing conditions like constipation, irritable bowel syndrome, and even colorectal cancer.

Controls Diabetes

Regular consumption of dragon fruit is linked to a reduction in blood sugar levels, which is beneficial for type 2 diabetics and prediabetes. In a 2017 study, it was found that prediabetes showed a noticeable reduction in blood sugar levels as compared to people who had not eaten dragon fruit. [15] Furthermore, prediabetes with higher consumption of dragon fruit showed greater blood glucose reduction.

Rich in Iron & Prevents Anemia

Iron, present in dragon fruits, is great for boosting the haemoglobin levels in anemic individuals. [16] It also aids in the production of red blood cells (RBCs), which then helps in the proper oxygenation of vital organs.

Good Source of Antioxidants

Antioxidant-rich dragon fruits help in detoxification by flushing out the waste metals and toxins from the body. This, in turn, aids in weight loss. Research published in the Journal of Food Science indicates that due to a high polyphenol and flavonoid content, and antioxidant activity it can be used for cosmetic and pharmaceutical applications both. [4]

Rich in Magnesium & B Vitamins

Dragon fruit is also packed with minerals such as magnesium and vitamins like vitamin C and the B vitamin group. [17] Benefits of magnesium include improving bone health and heart health. The B1, B2, and B3 vitamins improve everything from blood pressure, skin health, and cholesterol levels to thyroid function, fluctuating haemoglobin levels, and carbohydrate metabolism.

 

Skin Care

The antioxidants in dragon fruit help fight the signs of aging by reducing the harmful effects of free radicals in the body. They also aid in treating sunburn, acne, and dry skin. Vitamin C in these fruits, especially, helps brighten the skin. Try adding dried dragon fruit powder to your daily juices and watch your skin become radiant.

Antibacterial Properties

Dragon fruit has antifungal and antibacterial properties. These can help increase the white blood cell count in the body, which defend against toxins and also inhibit the entrance or growth of fungal or bacterial infections in the organs. The fruit also stimulates cell regeneration and speeds up healing, so wounds and bruises will heal at an increased rate.

Boosts Metabolism

Dietary intake of protein is essential for the healthy functioning of our body and dragon fruit is a good source of protein. [18] Proteins are metabolized by enzymes in our body and turned into usable proteins that can speed up cell repair, enhance strength and metabolism, and help in weight loss and increase muscle mass.

Improves Cardiovascular Health

Dragon fruit is rich in magnesium and contains no unhealthy saturated fats. [19] [20] This leads to higher levels of HDL or good cholesterol and lower levels of LDL or bad cholesterol in the body. The chances of developing plaque in the arteries and veins are less, thereby reducing your chances of suffering from atherosclerosis, heart attacks, and strokes.

Hair Care

Eating dragon fruit or adding dragon fruit extract powder to your daily diet helps in keeping the hair nourished and healthy. It treats the damage done to hair by the chemicals present in artificial hair colour. It also helps improve the texture and bring back the shine to your hair.

Anti-inflammatory Properties

Dragon fruit powder is rich in anti-inflammatory properties, which help in reducing the pain caused by arthritis. [21]

Eye Care

Dragon fruit is known to inhibit the growth of human cytochrome P450, a protein found in the liver. This protein is often linked with the occurrence of congenital glaucoma. Also, according to research published in Food Chemistry, the beta-carotene content in this fruit helps in preventing macular degeneration and cataract formation by keep the eyes protected from harmful free radicals. [22]

Strong Bones and Teeth

The high calcium content in dragon fruit keeps your bones healthy, improves the bone mineral density, and prevents osteoporosis. [23] A study done by Tufts University showed that a diet rich in fruits and vegetables offers the right mix of nutrients, protein, and calcium boosts bone density[23] Thus eating dragon fruit can help strengthen your gums and keeping your teeth intact, preventing them from being fragile so you can flash that bright smile always!

Pregnancy

Dragon fruit is very beneficial for pregnant women as it is rich in iron, B vitamins, and folate. Studies show thatiron helps in keeping away haemoglobin deficiency and also in preventing the occurrence of anemia. [16] [24] The B vitamins and folate help prevent birth defects and boost energy.

Also, the mild laxative properties of dragon fruit help loosen the stool and regulate bowel movements. Moreover, the calcium content in it aids in the bone development of the fetus, thereby ensuring a healthy pregnancy. High levels of calcium and magnesium also help fight osteoporosis in postmenopausal women. [23]

Boosts Cognition

Dragon fruits contain trace amounts of B vitamins and are rich in vitamin C, both of which help in keeping the cell membranes healthy. This activity of the vitamins prevents the occurrence of cognitive disorders and keeps your brain functioning like Einstein!

 

Improves Respiration

It’s high time you add dragon fruit to your diet if you are suffering from respiratory disorders like asthma. Dragon fruit extract capsules are also available, which help provide vitamin C and antioxidants.

Buying Dragon Fruit

Fresh dragon fruit can be bought at the local supermarket and it is even available online. Make sure the skin does not have brown spots. If the fruit is soft, it has probably gone bad. Even red dragon fruit chips are a healthy snack option for everyone, including adults and kids. Since the fruit is seasonal, you can also use freeze-dried dragon fruit powder, packed with antioxidants, in your smoothie, granola, yogurt, and raw desserts.

Dragon Fruit Varieties

There are three types of dragon fruits, namely,

  • Red skin with red flesh
  • Red skin with white flesh
  • Yellow skin with white flesh.

 

There are both sweet and sour dragon fruits, depending on the species, shape, and size. In terms of the most common form of dragon fruit, it is slightly smaller than a cantaloupe, red in colour, and covered in broad spiky growths.

When you cut it open, the texture of the meat is like a kiwi, and it is filled with small black seeds that help improve digestion. The meat of the fruit is used to make wine and can be strained into other beverages, while the leaves of dragon fruit can be steeped for a very healthy form of tea. The rough outer skin has little nutritional value and is rarely eaten.

 

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$4.44
Pomelo

15 Amazing Health Benefits Of Pomelo Or Chakotra


Pomelo, also called Pumello, Jabong, Lusho, Chinese grapefruit, shaddock and ‘chakotra‘ (Hindi) is the largest member of the citrus family. More sweet than sour, with juicy meat and pulp, pomelos are considered grandfathers of grapefruits. Pomelo originated in China and is also referred to in Chinese historical books. Pomelo is mostly cultivated in China and South East Asia, and is now widely available in the United States and India.

The upper layer of this fruit is thick and soft and can be peeled easily. The pulp inside comes in a variety of colors ranging from yellow to pink and red. You can find the fruit growing on citrus trees in the heat of summer and or in tropical climates. Pomelo fruits weigh up to 20 pounds and have a mixed taste. It is sweet like orange, tart like grapefruit, tangy like tangerine, and very juicy.

Pomelo Nutrition Facts

Pomela fruit health benefits are because it is rich in Vitamin C like all citrus fruits and also in Vitamin B. It contains a high amount of beta-carotene and folic acid and is very beneficial for pregnant women. Pomelo also contains a good amount of potassium, which keeps our heart healthy. It also contains Vitamin A, Vitamin B1, B2 and C, bioflavonoid, healthy fats, protein, fiber, antioxidants, and enzymes. Check out here pomelo nutritional benefits:

Nutritional Benefits Of Pomelo

 

NUTRIENT

UNIT

VALUE PER 100.0G

1.0 CUP, SECTIONS 190G

1.0 CUP, SECTIONS 190G

Proximates

Water

g

89.10

169.29

542.62

Energy

kcal

38

72

231

Protein

g

0.76

1.44

4.63

Total lipid (fat)

g

0.04

0.08

0.24

Carbohydrate, by difference

g

9.62

18.28

58.59

Fiber, total dietary

g

1.0

1.9

6.1

MINERALS

Calcium, Ca

mg

4

8

24

Iron, Fe

mg

0.11

0.21

0.67

Magnesium, Mg

mg

6

11

37

Phosphorus, P

mg

17

32

104

Potassium, K

mg

216

410

1315

Sodium, Na

mg

1

2

6

Zinc, Zn

mg

0.08

0.15

0.49

VITAMINS

Vitamin C, total ascorbic acid

mg

61.0

115.9

371.5

Thiamin

mg

0.034

0.065

0.207

Riboflavin

mg

0.027

0.051

0.164

Niacin

mg

0.220

0.418

1.340

Vitamin B-6

mg

0.036

0.068

0.219

Vitamin B-12

µg

0.00

0.00

0.00

Vitamin A, RAE

µg

0

0

0

Vitamin A, IU

IU

8

15

49

Lipids

Cholesterol

mg

0

0

0

 

The Health Benefits Of Pomelo Fruit

Check out here some of the best talked about pomelo benefits:

  1. Prevents Urinary Tract Infection

Urinary Tract infection is a bacterial infection that affects the urinary system that creates stores and removes urine. Increased consumption of pomelo juice helps to fight this particular frequent swelling in pregnant women. The Vitamin C present in pomelo increases the acid level in urine and shirks the development of bacteria in the urinary tract.

  1. Promotes Healing

Wound recovery practice suggests recovering strength of wounded tissue by replacing the dead tissue with healthy tissue. Enzymes in Vitamin C helps in the development of collagen, a protein that fortifies skin making it skin flexible and initiating wound recovery.

  1. Healthy Gums

Bleeding and loose gums might be a symbol of Vitamin C deficiency. Collagen development is not just essential for skin, but also essential for creating healthy and balanced gums and teeth. Pomelo helps to make the gums stronger and keeps teeth problems at bay.

  1. Heart Health

Pomelo has a high content of potassium, which like Vitamin C plays an important role in supporting the heart. This essential mineral regulates blood pressure levels. Abundant in pectin, pomelo juice clears the arterial deposits accumulated in the body, thereby reducing the impurities and benefiting people with hypertension. Pomelo also reduces the cholesterol count in the body and promotes good cholesterol.

  1. Prevents Anemia

Research has shown that Vitamin C enhances the absorption of iron in body. Iron deficiency often leads to anemia i.e. shortage of blood in body. Having a diet rich in Vitamin C helps to combat iron loss and improves blood circulation.

6.Wards Off Cold And Flu

Eating fresh pomelo fruit or drinking pomelo juice can help prevent toxins and free radical cells from building up in the body. Too many free radicals in the body can cause health conditions like cold, flu, asthma, bacterial infection, allergies and so on. Vitamin C is one of the nutrients which stimulates the action of antibodies and immune cells which guard the body against bacteria that cause cold and flu.

  1. Fights Cancer

One of the talked about pomelo health benefits is that it fights cancer. The skin of pomelo is very rich in bioflavonoids, which fight cancer and help to reduce pancreatic, intestinal, and breast cancer. It also stops cancer from spreading by enabling the body to eliminate excess estrogen. Fiber present in pomelo protects from colon cancer.

  1. Fights Aging

Pomelo, like grapefruits, contain spermidine, which protects the cell from processes related to aging and cell damage. It combats wrinkles and skin aging and makes the skin appear youthful, fair and soft. It not only removes free radicals that harm the skin, but also assists the body to boost the production of collagen. Pomelo juice has anti-aging properties that help in fighting the free radicals. It assists the body to produce collagen and combat the signs of aging, such as wrinkles. It is also known to contain traces of spermidine that helps to prevent cell damage. A glass of pomelo juice a day can surely give you glowing and youthful skin!

  1. Weight Loss

Fiber is extremely significant for weight loss. Foods high in fiber stays in the stomach for a longer time and reduces regular hunger pangs. They also need more chewing time giving the body longer time to feel satisfied and reducing the risk of too much eating. This fruit also has properties which help to burn the fat reducing the starch and sugar content in the body.

  1. Prevents Osteoporosis

Uncontrolled osteoporosis can affect posture, bodily movements as well as flexibility. Treatment for brittle bones calls for a diet rich in calcium and minerals to encourage new bone development. The pulp of pomelo boosts bone health and decreases the potential risk of building brittle bones.

Pomelo juice is known to be good for bones and lowers the risk of having weak and fragile bones. When physical exercise and calcium supplements are accompanied with the consumption of pomelo juice, your bones become healthy and strong.

  1. Aids Digestion

The high Vitamin C content in pomelo retains the elasticity of arteries and improves the digestive system. Although the food has high ascorbic acid content, it produces an alkaline reaction once digested. Pomelo is filled with dietary fiber which assists in preserving normal bowel motions and avoids hemorrhoids.

  1. Prevents Muscle Cramps

Deficiency of fluids, dehydration and lack of electrolytes, such as sodium, potassium, and magnesium, are the root causes of muscle cramps. Adequate intake of pomelo juice supplies your body with fluids and electrolyte, which are useful in preventing muscle cramps.

  1. Promotes Recovery Of Wounds

Pomelo juice with Vitamin C content helps to heal the wounds. Vitamin C, along with enzymes, boosts the production of collagen that helps heal wounds.

  1. Controls Blood Pressure

Pomelo juice contains potassium that is a key nutrient for regulating blood pressure. Drinking the juice helps in keeping the body’s blood pressure in check and prevents hypertension.

  1. Cleanses The Arteries

This sweet and sour juice contains pectin, which helps to remove unwanted elements from the artery, keeping it clean and unclogged. Also, the vitamin C content in pomelo juice ensures that the elastic nature of the artery is sustained.

How To Make Pomelo Juice?

Making Pomelo juice is easy. You can use a juicer to extract the juice. However, if you want to make a yummy drink out of pomelo, add some water to the juice of two pomelo fruits and add two spoons of honey. Now shift the mixture to a blender and mix it thoroughly. When the liquid is bubbly, transfer it to a glass and enjoy it by adding some ice cubes!

Now, doesn’t that recipe sound like heaven, especially now when summer is at its peak? What are you waiting for? Buy some pomelos and start getting healthy!

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.39 AND $ 2.83
$2.61
Pomegranate - Sri Lankan

17 Incredible Benefits Of Pomegranates For Skin, Hair, And Health


Pomegranate

 

Did You Know...

Each pomegranate contains hundreds of seeds surrounded by translucent flesh, both of which are edible. Eat them raw, add to salads or juice for a healthy drink.  

          

How To Select

Select pomegranates that are plump, round and heavy for their size.

 

How to Store

Whole pomegranates can be stored in a cool dry area for about 1 month or up to 2 months in the refrigerator.

 

Nutrition Benefits

Low in fat, saturated fat free, cholesterol free, sodium free, an excellent source of fiber, vitamins C and K, and a good source of potassium, folate, and copper.

 

 Top 10 Ways To Enjoy Pomegranates 

  

  1. Dairy Delight.Add pomegranate seeds to vanilla yogurt  for a powerful flavour boost 
    and added fiber.

 

  1. A Sweet Dip.Juice the seeds and reduce them with a little sugar and some spices for a new kind of dipping sauce for grilled shrimp or chicken.

 

  1. Top Off Your Morning.Top oatmeal or cold cereal with pomegranate seeds for a 
    flavourful change of pace.

 

  1. Pomegranate juice is a very refreshing beverage. Drink it on its own or add it to tea or ginger ale for a boost of colour, flavour and nutrition.

 

  1. Dessert Garnish.Sprinkle pomegranate seeds on any They make ‘dressing up’ a purchased dessert a cinch!

 

  1. Great Snack!Snack on pomegranate seeds right out of the fruit. 

 

  1. Winter Salsa.Use pomegranate seeds to make a delicious winter salsa. 

 

  1. Juice the seeds and use as a marinade for shrimp, chicken or pork.

 

  1. Add Flavour & Colour to Your Glass.Muddle pomegranate seeds in a glass before adding lemonade or your favourite alcoholic beverage.

 

  1. Salad Sprinkles.Toss some pomegranate seeds onto your favourite salad,

 

17 Incredible Benefits Of Pomegranates For Skin, Hair, And Health

 

Pomegranates are loaded with nutrients required for optimal health. The reason being their benefits – which are pretty impressive. Like, say, the various antioxidants in them that protect the heart and prevent cancer. And also..well..we aren’t telling you all the benefits of pomegranates here.

Also called grenade in French, raman in Arabic, and anaar in Hindi, pomegranate is both delicious and nutritious. To know more, just keep reading.

How Do Pomegranates Benefit You?

Pomegranates For Skin

Being rich in vitamin C and other antioxidants, pomegranates can help delay the signs of aging. These antioxidants also fight skin inflammation and treat acne breakouts and dark spots. They also naturally brighten the skin.

  1. Boost Skin Health

Pomegranates are rich in vitamin C, a nutrient quite important for skin health. They are also packed with antioxidants like proanthocyanidins and flavonoids that work great for the skin by delaying the signs of aging (like wrinkles).

You can take 2 tablespoons of pomegranate peel powder and add to it 1 tablespoon each of lemon juice and honey. Mix well to form a smooth paste. Apply this to your face and neck and leave it on for 15 minutes. Wash with lukewarm water. This face pack can remove dark spots and treat pigmentation and even brighten the skin naturally. It also has anti-aging effects.

  1. Treat Several Skin Issues

The antioxidants in pomegranate seeds/powder combat acne breakouts and the resultant inflammation. A face pack consisting of 2 tablespoons of crushed pomegranate seeds and 1 tablespoon of turmeric can work wonders. You just need to apply it to the affected areas and wash with cold water after 15 minutes.

Application of pomegranate seed oil is known to help cure eczema and psoriasis. And pomegranate leaves might also help manage vitiligo – some sources say mixing crushed pomegranate leaves with water and drinking it can help ease the condition. We need more research here, though.

Pomegranates can also boost the skin’s ability to protect itself from the sun, and this can be helpful in treating melasma. Eating a pomegranate daily can also help treat rosacea, thanks to the anti-inflammatory properties of the fruit – which inhibits the inflammatory activity of human mast cells.

Pomegranates For Hair

The powerful antioxidants in pomegranates strengthen the hair follicles and improve circulation to the scalp. The seed oil has been known to be an effective treatment for frizzy, kinky, and entangled hair.

  1. Improve Hair Health

Eating pomegranate seeds can help strengthen the hair follicles. Because the seeds, and especially the seed oil, contain punicic acid – an ingredient that makes the hair strong. It also is known to improve circulation to the hair scalp and stimulate hair growth.

The oil can also be used in hot oil treatments for smoothing frizzy hair and conditioning kinky, curly and wavy hair – the oil also detangles your hair and moisturizes the hair shaft.

Pomegranate seed paste might also reverse graying.

 

Pomegranates For Health

Being antioxidant-rich, pomegranates boost heart health by lowering high cholesterol and blood pressure levels. They also possess anticancer and anti-diabetic properties. While the fiber in them improves digestive health and helps in weight loss, other antioxidants fight inflammation, cancer, and arthritis.

  1. Pomegranate Seeds Can Boost Heart Health

Eating pomegranate seeds can boost heart health as well. The powerful antioxidants in the fruit increase the activity of the good cholesterol and break down the harmfully oxidized lipids – thereby cutting the risk of atherosclerosis (2).

The fruit (and especially the leaf extract) was also found to reduce serum cholesterol levels (3). In another study, cells treated with pomegranates suffered less stress-induced damage. The study concludes by stating how pomegranates can help improve clogged arteries (4).

The seeds also lower blood pressure levels. They not only improve the blood flow to the cardiovascular system but also reduce high blood pressure and treat inflammation.

  1. Pomegranates Cut Cancer Risk

Pomegranates have been found to cut the risk of prostate cancer. Though more research is warranted, this is an encouraging step in the right direction.

The anticancer properties of pomegranate seeds can be attributed to certain components called ellagitannins that prevent cancer cell proliferation and also induce cell death. They also help prevent skin cancer (5). Pomegranate seeds were also found to have chemopreventive effects against cancers of the colon and lungs (6).

Pomegranate extracts also help cut the blood supply to tumors, thereby starving them and making them smaller (7).

 

  1. Aid Diabetes Treatment

Studies have shown that the sugars in pomegranates had no negative impact on diabetes parameters. They were also found to cut the risk of diabetes-related atherosclerosis (8).

Some other important compounds in pomegranates like ellagic, gallic, and ursolic acids, were found to have anti-diabetic properties. The sugars in the seeds also possess unique antioxidant polyphenols that can help prevent type 2 diabetes (9).

  1. Pomegranate Seeds Can Help Fight Inflammation

Eating pomegranate seeds can help fight inflammation and the related inflammatory disorders. Studies have shown that the consumption of pomegranates can reduce inflammation and the oxidative damage caused by free radicals (10).

This anti-inflammatory property of pomegranates is further beneficial for individuals suffering from arthritis or rheumatoid arthritis. There is evidence showing how pomegranates can reduce the symptoms of rheumatoid arthritis by decreasing the tenderness of and the pain in the joints, suppressing inflammation, and inhibiting the production of a cartilage-destroying enzyme (11).

Pomegranates might also help fight gout by helping reduce excess uric acid. However, we need more information on this.

  1. Pomegranates Strengthen Teeth

Recent studies have proven that pomegranates work wonderfully well in strengthening the gums and fastening loose teeth. They are also effective against oral bacteria as they possess antimicrobial properties. Research has found that pomegranate seeds can have a positive effect on dental plaque microorganisms (12).

In another study, a gel made from the fruit was found to be effective in treating gingivitis (13).

 

  1. Pomegranate Seeds Boost Digestive Health

Pomegranate seeds boost digestive health as they have B-complex vitamins. These vitamins help your body convert fat, protein, and carbohydrates into energy. The seeds also contain fiber, another essential nutrient for digestion. This fiber prevents and treats constipation as well.

And given the anti-inflammatory properties, the seeds can treat other gastrointestinal issues like ulcerative colitis (14).

But please keep in mind that pomegranate is an acidic food (has a pH of 3), and it can aggravate certain digestive problems like heartburn, acid reflux, or even GERD (and stomach and mouth ulcers as well). Hence, check with your doctor in this regard.

  1. Promote Weight Loss

Evidence states that pomegranates have been used in numerous instances to promote weight loss. And this can be attributed to the fiber in the fruits.

Studies also show how pomegranate seeds can play a preventive role in obesity (15). The seeds, and especially the pomegranate leaf extract, were found to induce fat loss. This can be a positive step towards healthy weight loss (16).

  1. Pomegranate Seeds Strengthen The Immune System

The powerful antioxidants in pomegranate seeds strengthen the immune system. Studies show how they can effectively combat bacteria and viruses that otherwise affect human health (17).

And not just that, pomegranates also help treat several other ailments associated with a weakened immune system. One preliminary study (we need more information, though) talks about how pomegranate might help treat obstructive pulmonary disease (18). Though the fruit hadn’t improved the effects of the drugs, there is hope. It might also heal other respiratory ailments like bronchitis and throat infection (studies are being conducted on this).

Since pomegranate is rich in nutrients, it helps combat fatigue and exhaustion. It is rich in iron and improves blood health. And it also helps maintain a normal platelet count, which is crucial for recovery from diseases like dengue and malaria. Pomegranate also reduces liver injury associated with malaria.

Some sources say it might also aid typhoid treatment, but we don’t know that for sure yet.

  1. Are Beneficial During Pregnancy

Consuming pomegranates during pregnancy, as per studies, can lower the risk of injury to the placenta. The antioxidants in them protect the placenta from damage by free radicals. And given they are also rich in folate, they can boost your health during pregnancy and prevent birth defects.

Pomegranate seeds can also reduce brain damage in the new-born. But do talk to your doctor about this once – as pomegranate extracts were found to cause uterine contractions in pregnant women. Eating them could be the best way to avail their benefits.

Giving pomegranates to women with high-risk pregnancies late in their first trimester can help them have healthier babies (20). And pomegranates also work well for new mothers – they increase the production of breast milk, according to some sources. They also work as a great blood purifier.

Though evidence is limited, pomegranates might also treat infertility in women.

  1. Pomegranates Can Improve Menstrual Health

 

Preliminary studies have confirmed that pomegranates can help with menstrual irregularity. They can also trigger uterine contractions and, in a way, boost uterine health. But we need more studies to confirm this.

And since pomegranates are rich in fiber, they can also aid the treatment of yeast infection. They kill the responsible fungi and encourage the growth of beneficial bacteria. Irregular periods can also be due to anemia – and since pomegranates are rich in iron, they can treat this issue.

  1. Pomegranates Can Treat Erectile Dysfunction

One American study had proved that pomegranates could treat mild to moderate erectile dysfunction (21).

They were also found to improve male fertility.

  1. Treat Kidney Stones

Pomegranates can improve kidney function and flush stones and other toxins from your system. They also lower the acidity levels of urine – and this plays a role in cutting the risk of potential kidney stones in the future.

They are also rich in antioxidants – which help prevent bacteria from latching onto the walls of the urinary bladder. This helps ward off urinary tract infections. And the vitamin C in them boosts immunity and helps fight such infections.

  1. Can Prevent Fatty Liver Disease

Pomegranate seeds reduce oxidative stress and inflammation, and, as a result, help fight fatty liver disease. Regular consumption of pomegranates was found to prevent non-alcoholic fatty liver disease (22).

They have also been found to protect the liver in the case of jaundice (23).

  1. Other Possible Benefits

Though we have information from some sources, there is very less research on these. Pomegranates might boost thyroid health, improve vision, treat migraines and varicose veins, and enhance sleep quality.

But we suggest you talk to your doctor before using pomegranates for any of these benefits.

That’s with the benefits of pomegranates. But wait – there must be an ideal dose, right?

 

What Is The Recommended Daily Allowance Of Pomegranate Seeds?

Though there is no strict dosage as such, you can eat 1 1/2 to 2 cups of the seeds on a daily basis.

But why should you even eat the seeds on a daily basis? Because of their rich nutritional profile.

What Are The Most Important Nutrients In Pomegranate Seeds?

Just one cup of pomegranate seeds contains 7 grams of fiber and 3 grams of protein (and 24 grams of sugar and 144 calories). It also contains 18 grams of vitamin C (30% of the RDA) and 29 micrograms of vitamin K (36% of the RDA). It also contains 16% of the RDA of folate and 12% of the RDA of potassium.

Conclusion

Juicy and delicious, pomegranates are simple to eat and also offer optimum nutrition. To see the benefits of pomegranates include them in your diet today.

 And tell us how this post has helped you. Simply leave a comment below.

Expert’s Answers For Readers’ Questions

How long can you store pomegranate seeds in the fridge?

While the whole fruit can be refrigerated for up to 2 months, the fresh seeds can stay in the refrigerator for up to 5 days.

What is the best time to eat pomegranate seeds?

In the morning, after taking a glass of water.

How can you tell if a pomegranate is bad?

The pith around each seed must be white, and the seeds must be bright red. If the pith is brownish, the fruit is bad.

What are pomegranate molasses?

It is a simple ingredient made from pomegranates. It is nothing but pomegranate juice that has been reduced to a thick syrup (with or without sugar).

References

  1. Pomegranate as a…”. US National Library of Medicine.
  2. Pomegranate for your cardiovascular health”. US National Library of Medicine.
  3. Potent health effects of pomegranate”. US National Library of Medicine.
  4. Pomegranate may clear clogged arteries”. WebMD.
  5. Pomegranate extracts and cancer prevention”. US National Library of Medicine.
  6. Cancer chemoprevention by pomegranate…”. US National Library of Medicine.
  7. Pomegranate”. University of Maryland Medical Centre.
  8. Pomegranate juice to help diabetes”. Diabetes.co.uk
  9. Pomegranate and type 2 diabetes”. US National Library of Medicine.
  10. Pomegranate juice reduces…”. Science Direct.
  11. Consumption of pomegranate…”. US National Library of Medicine.
  12. Effect of pomegranate…”. US National Library of Medicine.
  13. Efficacy of a herbal extract…”. US National Library of Medicine.
  14. A review on the anti-inflammatory…”. US National Library of Medicine.
  15. Obesity: the preventive role of the…”. US National Library of Medicine.
  16. Evidence of anti-obesity…”. US National Library of Medicine.
  17. The pomegranate…”. US National Library of Medicine.
  18. Pomegranate juice…”. US National Library of Medicine.
  19. The potential of punica granatum…”. PubMed.
  20. Pomegranate juice may prevent…”. Washington University School of Medicine.
  21. Efficacy and safety of…”. US National Library of Medicine.
  22. Pomegranate juice prevents…”. US National Library of Medicine.
  23. The protective effects of…”. US National Library of Medicine.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.56 AND $ 3.28
$2.78
Pomegranate - Malaysian

17 Incredible Benefits Of Pomegranates For Skin, Hair, And Health


Pomegranate

 

Did You Know...

Each pomegranate contains hundreds of seeds surrounded by translucent flesh, both of which are edible. Eat them raw, add to salads or juice for a healthy drink.  

          

How To Select

Select pomegranates that are plump, round and heavy for their size.

 

How to Store

Whole pomegranates can be stored in a cool dry area for about 1 month or up to 2 months in the refrigerator.

 

Nutrition Benefits

Low in fat, saturated fat free, cholesterol free, sodium free, an excellent source of fiber, vitamins C and K, and a good source of potassium, folate, and copper.

  

Top 10 Ways To Enjoy Pomegranates 

  

  1. Dairy Delight.Add pomegranate seeds to vanilla yogurt  for a powerful flavour boost 
    and added fiber.

 

  1. A Sweet Dip.Juice the seeds and reduce them with a little sugar and some spices for a new kind of dipping sauce for grilled shrimp or chicken.

 

  1. Top Off Your Morning.Top oatmeal or cold cereal with pomegranate seeds for a 
    flavourful change of pace.

 

  1. Pomegranate juice is a very refreshing beverage. Drink it on its own or add it to tea or ginger ale for a boost of colour, flavour and nutrition.

 

  1. Dessert Garnish.Sprinkle pomegranate seeds on any They make ‘dressing up’ a purchased dessert a cinch!

 

  1. Great Snack!Snack on pomegranate seeds right out of the fruit. 

 

  1. Winter Salsa.Use pomegranate seeds to make a delicious winter salsa. 

 

  1. Juice the seeds and use as a marinade for shrimp, chicken or pork.

 

  1. Add Flavour & Colour to Your Glass.Muddle pomegranate seeds in a glass before adding lemonade or your favourite alcoholic beverage.

 

  1. Salad Sprinkles.Toss some pomegranate seeds onto your favourite salad,

 

17 Incredible Benefits Of Pomegranates For Skin, Hair, And Health

 

Pomegranates are loaded with nutrients required for optimal health. The reason being their benefits – which are pretty impressive. Like, say, the various antioxidants in them that protect the heart and prevent cancer. And also..well..we aren’t telling you all the benefits of pomegranates here.

Also called grenade in French, raman in Arabic, and anaar in Hindi, pomegranate is both delicious and nutritious. To know more, just keep reading.

How Do Pomegranates Benefit You?

Pomegranates For Skin

Being rich in vitamin C and other antioxidants, pomegranates can help delay the signs of aging. These antioxidants also fight skin inflammation and treat acne breakouts and dark spots. They also naturally brighten the skin.

  1. Boost Skin Health

Pomegranates are rich in vitamin C, a nutrient quite important for skin health. They are also packed with antioxidants like proanthocyanidins and flavonoids that work great for the skin by delaying the signs of aging (like wrinkles).

You can take 2 tablespoons of pomegranate peel powder and add to it 1 tablespoon each of lemon juice and honey. Mix well to form a smooth paste. Apply this to your face and neck and leave it on for 15 minutes. Wash with lukewarm water. This face pack can remove dark spots and treat pigmentation and even brighten the skin naturally. It also has anti-aging effects.

  1. Treat Several Skin Issues

The antioxidants in pomegranate seeds/powder combat acne breakouts and the resultant inflammation. A face pack consisting of 2 tablespoons of crushed pomegranate seeds and 1 tablespoon of turmeric can work wonders. You just need to apply it to the affected areas and wash with cold water after 15 minutes.

Application of pomegranate seed oil is known to help cure eczema and psoriasis. And pomegranate leaves might also help manage vitiligo – some sources say mixing crushed pomegranate leaves with water and drinking it can help ease the condition. We need more research here, though.

Pomegranates can also boost the skin’s ability to protect itself from the sun, and this can be helpful in treating melasma. Eating a pomegranate daily can also help treat rosacea, thanks to the anti-inflammatory properties of the fruit – which inhibits the inflammatory activity of human mast cells.

Pomegranates For Hair

The powerful antioxidants in pomegranates strengthen the hair follicles and improve circulation to the scalp. The seed oil has been known to be an effective treatment for frizzy, kinky, and entangled hair.

  1. Improve Hair Health

Eating pomegranate seeds can help strengthen the hair follicles. Because the seeds, and especially the seed oil, contain punicic acid – an ingredient that makes the hair strong. It also is known to improve circulation to the hair scalp and stimulate hair growth.

The oil can also be used in hot oil treatments for smoothing frizzy hair and conditioning kinky, curly and wavy hair – the oil also detangles your hair and moisturizes the hair shaft.

Pomegranate seed paste might also reverse graying.

 

Pomegranates For Health

Being antioxidant-rich, pomegranates boost heart health by lowering high cholesterol and blood pressure levels. They also possess anticancer and anti-diabetic properties. While the fiber in them improves digestive health and helps in weight loss, other antioxidants fight inflammation, cancer, and arthritis.

  1. Pomegranate Seeds Can Boost Heart Health

Eating pomegranate seeds can boost heart health as well. The powerful antioxidants in the fruit increase the activity of the good cholesterol and break down the harmfully oxidized lipids – thereby cutting the risk of atherosclerosis (2).

The fruit (and especially the leaf extract) was also found to reduce serum cholesterol levels (3). In another study, cells treated with pomegranates suffered less stress-induced damage. The study concludes by stating how pomegranates can help improve clogged arteries (4).

The seeds also lower blood pressure levels. They not only improve the blood flow to the cardiovascular system but also reduce high blood pressure and treat inflammation.

  1. Pomegranates Cut Cancer Risk

Pomegranates have been found to cut the risk of prostate cancer. Though more research is warranted, this is an encouraging step in the right direction.

The anticancer properties of pomegranate seeds can be attributed to certain components called ellagitannins that prevent cancer cell proliferation and also induce cell death. They also help prevent skin cancer (5). Pomegranate seeds were also found to have chemopreventive effects against cancers of the colon and lungs (6).

Pomegranate extracts also help cut the blood supply to tumors, thereby starving them and making them smaller (7).

 

  1. Aid Diabetes Treatment

Studies have shown that the sugars in pomegranates had no negative impact on diabetes parameters. They were also found to cut the risk of diabetes-related atherosclerosis (8).

Some other important compounds in pomegranates like ellagic, gallic, and ursolic acids, were found to have anti-diabetic properties. The sugars in the seeds also possess unique antioxidant polyphenols that can help prevent type 2 diabetes (9).

  1. Pomegranate Seeds Can Help Fight Inflammation

Eating pomegranate seeds can help fight inflammation and the related inflammatory disorders. Studies have shown that the consumption of pomegranates can reduce inflammation and the oxidative damage caused by free radicals (10).

This anti-inflammatory property of pomegranates is further beneficial for individuals suffering from arthritis or rheumatoid arthritis. There is evidence showing how pomegranates can reduce the symptoms of rheumatoid arthritis by decreasing the tenderness of and the pain in the joints, suppressing inflammation, and inhibiting the production of a cartilage-destroying enzyme (11).

Pomegranates might also help fight gout by helping reduce excess uric acid. However, we need more information on this.

  1. Pomegranates Strengthen Teeth

Recent studies have proven that pomegranates work wonderfully well in strengthening the gums and fastening loose teeth. They are also effective against oral bacteria as they possess antimicrobial properties. Research has found that pomegranate seeds can have a positive effect on dental plaque microorganisms (12).

In another study, a gel made from the fruit was found to be effective in treating gingivitis (13).

 

  1. Pomegranate Seeds Boost Digestive Health

Pomegranate seeds boost digestive health as they have B-complex vitamins. These vitamins help your body convert fat, protein, and carbohydrates into energy. The seeds also contain fiber, another essential nutrient for digestion. This fiber prevents and treats constipation as well.

And given the anti-inflammatory properties, the seeds can treat other gastrointestinal issues like ulcerative colitis (14).

But please keep in mind that pomegranate is an acidic food (has a pH of 3), and it can aggravate certain digestive problems like heartburn, acid reflux, or even GERD (and stomach and mouth ulcers as well). Hence, check with your doctor in this regard.

  1. Promote Weight Loss

Evidence states that pomegranates have been used in numerous instances to promote weight loss. And this can be attributed to the fiber in the fruits.

Studies also show how pomegranate seeds can play a preventive role in obesity (15). The seeds, and especially the pomegranate leaf extract, were found to induce fat loss. This can be a positive step towards healthy weight loss (16).

  1. Pomegranate Seeds Strengthen The Immune System

The powerful antioxidants in pomegranate seeds strengthen the immune system. Studies show how they can effectively combat bacteria and viruses that otherwise affect human health (17).

And not just that, pomegranates also help treat several other ailments associated with a weakened immune system. One preliminary study (we need more information, though) talks about how pomegranate might help treat obstructive pulmonary disease (18). Though the fruit hadn’t improved the effects of the drugs, there is hope. It might also heal other respiratory ailments like bronchitis and throat infection (studies are being conducted on this).

Since pomegranate is rich in nutrients, it helps combat fatigue and exhaustion. It is rich in iron and improves blood health. And it also helps maintain a normal platelet count, which is crucial for recovery from diseases like dengue and malaria. Pomegranate also reduces liver injury associated with malaria.

Some sources say it might also aid typhoid treatment, but we don’t know that for sure yet.

  1. Are Beneficial During Pregnancy

Consuming pomegranates during pregnancy, as per studies, can lower the risk of injury to the placenta. The antioxidants in them protect the placenta from damage by free radicals. And given they are also rich in folate, they can boost your health during pregnancy and prevent birth defects.

Pomegranate seeds can also reduce brain damage in the new-born. But do talk to your doctor about this once – as pomegranate extracts were found to cause uterine contractions in pregnant women. Eating them could be the best way to avail their benefits.

Giving pomegranates to women with high-risk pregnancies late in their first trimester can help them have healthier babies (20). And pomegranates also work well for new mothers – they increase the production of breast milk, according to some sources. They also work as a great blood purifier.

Though evidence is limited, pomegranates might also treat infertility in women.

  1. Pomegranates Can Improve Menstrual Health

 

Preliminary studies have confirmed that pomegranates can help with menstrual irregularity. They can also trigger uterine contractions and, in a way, boost uterine health. But we need more studies to confirm this.

And since pomegranates are rich in fiber, they can also aid the treatment of yeast infection. They kill the responsible fungi and encourage the growth of beneficial bacteria. Irregular periods can also be due to anemia – and since pomegranates are rich in iron, they can treat this issue.

  1. Pomegranates Can Treat Erectile Dysfunction

One American study had proved that pomegranates could treat mild to moderate erectile dysfunction (21).

They were also found to improve male fertility.

  1. Treat Kidney Stones

Pomegranates can improve kidney function and flush stones and other toxins from your system. They also lower the acidity levels of urine – and this plays a role in cutting the risk of potential kidney stones in the future.

They are also rich in antioxidants – which help prevent bacteria from latching onto the walls of the urinary bladder. This helps ward off urinary tract infections. And the vitamin C in them boosts immunity and helps fight such infections.

  1. Can Prevent Fatty Liver Disease

Pomegranate seeds reduce oxidative stress and inflammation, and, as a result, help fight fatty liver disease. Regular consumption of pomegranates was found to prevent non-alcoholic fatty liver disease (22).

They have also been found to protect the liver in the case of jaundice (23).

  1. Other Possible Benefits

Though we have information from some sources, there is very less research on these. Pomegranates might boost thyroid health, improve vision, treat migraines and varicose veins, and enhance sleep quality.

But we suggest you talk to your doctor before using pomegranates for any of these benefits.

That’s with the benefits of pomegranates. But wait – there must be an ideal dose, right?

 

What Is The Recommended Daily Allowance Of Pomegranate Seeds?

Though there is no strict dosage as such, you can eat 1 1/2 to 2 cups of the seeds on a daily basis.

But why should you even eat the seeds on a daily basis? Because of their rich nutritional profile.

What Are The Most Important Nutrients In Pomegranate Seeds?

Just one cup of pomegranate seeds contains 7 grams of fiber and 3 grams of protein (and 24 grams of sugar and 144 calories). It also contains 18 grams of vitamin C (30% of the RDA) and 29 micrograms of vitamin K (36% of the RDA). It also contains 16% of the RDA of folate and 12% of the RDA of potassium.

Conclusion

Juicy and delicious, pomegranates are simple to eat and also offer optimum nutrition. To see the benefits of pomegranates include them in your diet today.

 And tell us how this post has helped you. Simply leave a comment below.

Expert’s Answers For Readers’ Questions

How long can you store pomegranate seeds in the fridge?

While the whole fruit can be refrigerated for up to 2 months, the fresh seeds can stay in the refrigerator for up to 5 days.

What is the best time to eat pomegranate seeds?

In the morning, after taking a glass of water.

How can you tell if a pomegranate is bad?

The pith around each seed must be white, and the seeds must be bright red. If the pith is brownish, the fruit is bad.

What are pomegranate molasses?

It is a simple ingredient made from pomegranates. It is nothing but pomegranate juice that has been reduced to a thick syrup (with or without sugar).

References

  1. Pomegranate as a…”. US National Library of Medicine.
  2. Pomegranate for your cardiovascular health”. US National Library of Medicine.
  3. Potent health effects of pomegranate”. US National Library of Medicine.
  4. Pomegranate may clear clogged arteries”. WebMD.
  5. Pomegranate extracts and cancer prevention”. US National Library of Medicine.
  6. Cancer chemoprevention by pomegranate…”. US National Library of Medicine.
  7. Pomegranate”. University of Maryland Medical Centre.
  8. Pomegranate juice to help diabetes”. Diabetes.co.uk
  9. Pomegranate and type 2 diabetes”. US National Library of Medicine.
  10. Pomegranate juice reduces…”. Science Direct.
  11. Consumption of pomegranate…”. US National Library of Medicine.
  12. Effect of pomegranate…”. US National Library of Medicine.
  13. Efficacy of a herbal extract…”. US National Library of Medicine.
  14. A review on the anti-inflammatory…”. US National Library of Medicine.
  15. Obesity: the preventive role of the…”. US National Library of Medicine.
  16. Evidence of anti-obesity…”. US National Library of Medicine.
  17. The pomegranate…”. US National Library of Medicine.
  18. Pomegranate juice…”. US National Library of Medicine.
  19. The potential of punica granatum…”. PubMed.
  20. Pomegranate juice may prevent…”. Washington University School of Medicine.
  21. Efficacy and safety of…”. US National Library of Medicine.
  22. Pomegranate juice prevents…”. US National Library of Medicine.
  23. The protective effects of…”. US National Library of Medicine.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.61 AND $ 3.33
$3.83
Pineapple - Green

27 Significant Benefits Of Pineapples For Skin, Hair, And Health


Pineapple

 

Did You Know...

mages of pineapples can be found carved in pre-Incan ruins in Central and South America, where this fruit is indigenous.  

                

How to Select

Choose pineapples with dark green leaves, heavy for size.  Avoid soft or dark spots and dry-looking leaves. 

How to Store

Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days. 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin C.

 

Top 10 Ways To Enjoy Pineapples

 

 Salsa! Mix chopped pineapple, bell peppers, onion, jalapeno peppers, lemon juice, and cilantro to make fresh salsa. Serve over grilled chicken, burgers or seafood, or with tortilla chips. Recipe: Pineapple Salsa

 

 Pineapple Popsicles. Stack fresh or canned pineapple chunks on kabobs for a kid-friendly snack.

 

 Sweetened Fish. Top tilapia, mackerel, or cod with a combination of crushed pineapple, garlic, jicama, other seasonings, and fruits and vegetables. See how in our Sear Cod with Pineapple Slaw recipe.

 

Sweet & Zesty Stir Fry! Try pineapple in a stir fry for some added zest. Cook diced pineapple, broccoli, mushrooms, onions, snow peas, and bell peppers in a little olive oil on high heat. Heat thoroughly and enjoy!

 

 The Tropical Salad. Mix pineapple chunks with mandarin oranges, bananas, mangoes, grapes and kiwi for a tropical fruit salad that’s great as a dessert or to complement your meal.

 

 Pineapples & Cottage Cheese. This traditional snack is a great sweet and salty combination and is an excellent source for calcium and vitamin C!

 

 By the Forkful! Enjoy pineapples as they are whether sliced fresh or in sweet, juicy chunks right out of the can!

 

A Morning Eye-Opener. Combine pineapples, oranges, mangos and other yellow and orange fruits with ice, low-fat yogurt and milk for a sunny, eye-opening smoothie. Also try our Power Gold Smoothie.

 

 Grill ’em. Enjoy sweet pineapple slices hot off the grill. Grill them inside or out for a sweet side dish, burger topping or dessert. Video: Grilling & Other Uses for Pineapple

 

Hawaiian Pizza. Spread tomato sauce on a whole wheat pita or English muffin, sprinkle with low-fat cheese, and top with pineapple chunks and low- fat ham. Recipe: Hawaiian Pizza

 

27 Significant Benefits Of Pineapples (Ananas) For Skin, Hair, And Health

Who lives in a pineapple under the sea?
“Spongebob Squarepants”
Absorbant and yellow and porous is he!
“Spongebob Squarepants”

Doesn’t the mere mention of pineapples remind you of Spongebob Squarepants? With its tuft of spiky, dusty green leaves, and cross-hatched, golden orange skin, the pineapple is spiny from the outside and sweet on the inside. It’s tangy and awesome, just like I like it. So, whether it’s about making a fruit salad or choosing an ice-lolly flavor, pineapples are most definitely on my list of choices (sometimes, the favourable too). We all know that this ‘Hawaii’-track fruit is called ‘Ananas‘ in Hindi, but did we know that it’s also called ‘Anasa Pandu‘ in Telugu, ‘Anasi Pazham‘ in Tamil, ‘Kayita Chakka‘ in Malayalam, and ‘Anarosh‘ in Bengali? I’m sure all of you get lured by its appearance, which makes it the most favourable choice in summer prints. Don’t most of us own a distinct variation of ‘pineapple print’ T-shirt or shorts? Let me enlighten you with a fact that not many of us know – a single pineapple is, in fact, a collection of multiple fruits; each one is the fruit of an individual blossom. Surprised? Well, it’s exotic and tropical in its own way!

 

But this article isn’t about the fruit itself (well, not entirely), it’s about the unknown and amazing benefits of pineapple for your skin, hair, and health – some of them include strengthening bones, improving respiratory diseases, fighting against infection, and much more.

I can see your interest getting peaked up. So, read on to know about some interesting pineapple benefits!

Significant Benefits Of Pineapple

Skin Benefits

  1. Effective Solution for Acne
  2. Helps Your Skin Look Younger
  3. Natural Exfoliating Agent
  4. Get Rid Of Those Cracks On Your Feet
  5. Softens And Strengthens The Nails
  6. For Hydrated, Radiant Skin
  7. Natural Cure For Chapped Lips

Hair Benefits

  1. Prevents Hair Loss
  2. Good For Inflammatory Scalp Conditions
  3. For Thicker Hair

Health Benefits

  1. Prevents Free Radical Damage
  2. Thwarts Cold
  3. Strong Bones
  4. Healthy Gums
  5. Macular Degeneration
  6. Anti-inflammatory Action
  7. Cures Sinusitis, Sore Throat, Gout, Swellings
  8. Anti-Cancer Properties
  9. Helps Prevent Atherosclerosis
  10. Maintains Heart’s Health
  11. Immunity
  12. Digestion
  13. Bronchitis
  14. Catarrh
  15. Prevents Hypertension
  16. Treats Intestinal Worms
  17. Relieves Nausea

Benefits Of Pineapple For Skin

Let’s see how we can achieve smooth and shiny skin using pineapples, which are by the way great for getting away with epidermal troubles.

  1. Effective Solution For Acne

This exotic flavour is like an elixir for our skin, especially to get rid of stubborn pimples. How? Well, the presence of vitamin C (thus, the tartness) in pineapples enables this fruit to be used, internally as well as externally, as a cure for acne and other inflammatory skin conditions (1). Also, bromelain, the anti-inflammatory enzyme in this fruit, boosts the healing power of vitamin C (2). So, the next time you fall prey to acne, try using pineapples.

 

  1. Helps Your Skin Look Younger

 

I consume pineapple thrice a week (depending on the season), and I can proudly state that it has a positive effect on my skin. So, all you lovely ladies who want their skin to be even and supple, include this exotic fruit in your grocery list. Want to know the scientific reason why pineapples make our skin awesome? Well, this fruit gives the collagen synthesis in your body a boost. The higher the collagen synthesis is, the firmer and more flexible your skin will be. Plus, the added nourishment comes from the presence of amino acids and vitamin C, which ensure that the damaged cells and tissues are repaired quickly (3). You can see instant effects after applying freshly prepared pineapple juice on your face and washing it off using tap water after 10 minutes. Do tell me how it worked for you!

 

  1. Natural Exfoliating Agent

In order to exfoliate your skin, you can use freshly crushed pineapple wedges (4). This particular surface has a rough texture that eliminates the dead skin and accentuates blood flow. This, in turn, makes your skin look brighter. Isn’t it just awesome?

  1. Get Rid Of Those Cracks On Your Feet

Another of the most common problems that make us depend on those commercial creams. But, pineapple skin is the most inexpensive (well, if we take off the price of pineapple), yet effective method to make them vanish. The exfoliating property of pineapple, along with its collagen synthesizing nature, makes it an excellent natural scrub for your feet. It helps in sloughing off the flaky, calloused skin of the feet, leaving them smooth, soft, and pretty. The inflammation and swelling, triggered by the cracks, also get relieved (5).

 

  1. Softens And Strengthens Nails

Have you thought why your nails look dry and brittle? No? Blame vitamins A and B. The lack of them in the body is the main culprit. You do not need any over-the-counter multivitamin pills to ease this condition, though! Just use pineapple. You can even prepare a nail softening lotion at your home using pineapple juice.

You Will Need

  • 1 egg yolk
  • 1 tablespoon fresh pineapple juice
  • 1 teaspoon lemon juice
  • 2 drops lemon oil

What You Need To Do

  1. Mix all the above ingredients in a bowl using a brush or a spoon.
  2. Apply it to your nails and cuticles with the help of a cotton ball or a thin brush.
  3. Rinse after 15 minutes.

How Often Should You Do This

You can do this treatment daily before sleeping, and see the amazing shine on your nails the next morning. Wow!

Caution

If you’re allergic to lemon juice, do not try this treatment.

 

  1. For Hydrated, Radiant Skin

Dry skin looks dull and unattractive, doesn’t it? But the blazing summer heat and pollution do not help our cause. Pineapple to the rescue! You can now make use of this tropical fruit to give your skin that hydrated effect that we all love to achieve with multiple skin care products. How? Mix about three tablespoons of freshly crushed pineapples with an egg yolk and a little milk. Apply it topically on your skin and leave it on for a few minutes. Wash off with tepid water to get instant moisturized skin.

  1. Natural Cure For Chapped Lips

Want to achieve pouty, kissable lips that are so soft and supple that you can’t help but fuss over them? Take my suggestion and use pineapple that, when used along with coconut oil, offers relief from chapped lips. Pineapple, like coconut oil, possesses skin hydrating and nourishing properties.

Benefits Of Pineapple For Hair

Pineapples are amazing for hair too. Here’s how!

  1. Prevents Hair Loss

Watching hundreds of hair strands flow down the drain when you shower can be really painful. But, a few dietary changes can help you prevent this troublesome hair loss. Including pineapple in your lunch/dinner routine is one such solution. Vitamin C is an important element that aids in preventing hair loss. It is a powerful antioxidant that combats free radical damage. Pineapple is a rich source of this water-soluble vitamin. Eat them as wedges or just juice them fresh and drink it to reap the benefits of vitamin C and prevent hair loss (6).

 

  1. Good For Inflammatory Scalp Conditions

When your scalp feels like a battleground of itches, try pineapples for instant soothing. Bromelain is an ant oxidative enzyme that possesses anti-inflammatory powers. Daily consumption of pineapple prevents and eases inflammatory conditions that affect the scalp. It also offers relief from infections of the scalp, preventing unwanted hair fall.

 

  1. For Thicker Hair

Envious of Rapunzel’s long and thick mane? You can also achieve the Disney princess look by having pineapples. Their extracts are known to possess hair thickening properties. The enzymes present in this golden-yellow fruits enrich the hair follicles by rendering vital nutrients. This, in turn, improves the elasticity and thickness of the hair.

Benefits Of Pineapples For Health

The home of SpongeBob is full of health benefits owing to the correct amount of vitamins A and C, fiber, potassium, phosphorus, and calcium present in them. Check out best benefits of eating pineapple.

  1. Prevent Free Radical Damage

Pineapples are a rich source of antioxidants that help fight free radicals in the body, thereby preventing further cellular damage. These antioxidants also protect our body from diseases like atherosclerosis, heart diseases, arthritis, various cancers, etc. So, if you are looking for an escape from these conditions, do not hesitate from adapting to pineapples.

  1. Prevent Colds

Nobody likes to sneeze and sniffle for most of the day. Born under the wintery skies, I’m very prone to getting cold fits even in summers, so pineapple has become my buddy. This exotic fruit is abundant in vitamin C and bromelain, which fight against microbial infections. Eating pineapples with the prescribed medicines can help cure colds and coughs effectively. Isn’t that a tastier option than swallowing up all those bitter meds?

  1. Strong Bones

Wanna compete with Johnny Bravo’s or Popeye’s muscles? Add pineapples to your diet and you’ll be the proud owner of stronger bones within no time. The rich amount of manganese present in pineapples helps in strengthening bones and connective tissues. It also contains essential minerals required for a healthy and strong body (7).

 

  1. Healthy Gums

Eating pineapple strengthens your gums, and keeps your teeth healthy and strong, thus giving you enough confidence to give a teethy (or gummy) smile to the camera (8).

  1. Macular Degeneration

Macular degeneration is a condition in which adults lose their vision. Beta-carotene present in pineapples improves vision (9).

 

  1. Anti-inflammatory Action

Pineapple fruit is well-known for its anti-inflammatory properties that prevent inflammation in arthritis patients and gives strength to the bones (10). Get ready to run across the room with your now stronger bones!

 

  1. Cures Sinusitis, Sore Throat, Gout, Swellings

Pineapples help prevent sinusitis. They are also effective in curing sore throat, gout, and swellings (11). Isn’t it just awesome?

 

  1. Anti-Cancer Properties

Hearing the word ‘cancer’ itself brings chills to our spine, doesn’t it? Did you know that pineapples are also proven to be beneficial against all type of cancers? The abundance of antioxidants in pineapples helps fight the free radicals. This also halts the process of cell damage and prevents several types of cancers (12).

 

  1. Helps Prevent Atherosclerosis

Free radicals cause atherosclerosis, which can be easily prevented by the antioxidants in pineapples (13).

 

  1. Maintains Heart’s Health

How are we supposed to sing sappy love songs about heartbeats if your heart isn’t healthy enough? Go for pineapples! They have the solution for everything (well, not everything, but you got my point!). Powerful antioxidants present in pineapple help lower the cholesterol levels in the body, thereby preventing heart diseases (14).

 

  1. Immunity

Vitamin C and antioxidants present in pineapples boost the immunity system of our body (15), leaving you all healthy and happy. So, what are you waiting for? Raise up the inner Powderpuff Girls in you!

 

  1. Digestion

Gulping down all the tasty savouries present before me is something that I can’t really control (especially when it comes to desserts), so aftermath is inevitable. But, I have got my own little hack to get rid of the stomach ache – pineapples. They aren’t one of my favourite fruits for nothing. Pineapple is rich in bromelain, vitamin C, and dietary fiber that promote digestion (16).

 

  1. Bronchitis

You must have noted that the anti-inflammatory properties of pineapples come in handy in treating a lot of conditions. They also help in reducing inflammation in bronchial tubes, which generally arises due to bronchitis (17).

 

  1. Catarrh

Peculiar name, isn’t it? But it is a disorder in which there is inflammation of the mucus membrane in one of the airways or cavities of the body. This disorder can be prevented by eating pineapples regularly (18).

 

  1. Prevents Hypertension

If you’re suffering from high blood pressure and hypertension, then you must start eating pineapples regularly (a trick I told my dad, and his BP is under control, surprisingly!). Higher amounts of potassium and lower amounts of sodium in pineapples help maintain normal blood pressure levels (19).

 

  1. Treats Intestinal Worms

Pineapple contains the digestive enzyme bromelain, so a diet rich in pineapple helps clear certain intestinal parasites such as tapeworms. So, say bye-bye to all those untimely aches caused by these disgusting worms.

  1. Relieves Nausea

The earlier months of pregnancy are hell (cue several pukes a day and weird food cravings). So, adopt pineapple juice that is known to avert nausea or morning sickness (20).

 

Quick And Easy Ways Of Including Pineapples In Your Daily Diet

The pretty and popular fruit can be used in a multitude of ways. Curious? Just take a look at the list of pineapple recipes, specially prepared by me!

  1. a) Pineapple Salad

Combine diced pineapple with chopped shrimp, grated ginger, and a few drops of olive oil. Season to taste and serve this fragrant shrimp salad on a bed of romaine lettuce. It has a gourmet appearance and taste too. Try and make it for a pretty date to impress your significant other.

  1. b) Pineapple Tart

Drizzle maple syrup on pineapple slices and boil until brown. Serve plain or with yogurt. It is so yummy that you won’t help but want more of it, trust me!

  1. c) As A Side Dish

Chopped pineapple, grated fennel, and cashews go well together and are especially delicious as a side dish to chicken.

  1. d) Pineapple Raita

Very very Indianized version of pineapple yogurt that is both delicious and healthy. Check out the recipe.

You Will Need

  • Pineapple chopped -1 cup
  • Yogurt whisked – 1 cup
  • Sugar – 1 teaspoon
  • Salt to taste
  • Roasted and powdered cumin seeds – 1 teaspoon
  • Fresh coriander leaves chopped – 1 tablespoon

How To Prepare

  1. Take yogurt, sugar, powdered cumin seeds, and salt in a bowl.
  2. Stir well until smooth.
  3. Add diced pineapple to it.
  4. Transfer the yogurt mixture to a serving dish. Before serving, sprinkle with chopped coriander leaves.

The appetizing ‘Pineapple Raita’ is ready to be devoured!

  1. e) Other Tricks

The presence of pineapple in fruit salads increases their yumminess.
Add it in your dessert recipes.
Simply juice it up.

Pineapple Nutrition Facts

Have a quick glimpse of the in-depth nutritional value of pineapples:

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

50 Kcal

2.5%

Carbohydrates

13.52 g

10%

Protein

0.54 g

1%

Total Fat

0.12 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

1.40 g

4%

VITAMINS

Folates

18 µg

4.5%

Niacin

0.500 mg

4%

Pyridoxine

0.112 mg

9%

Riboflavin

0.018 mg

1.5%

Thiamin

0.079 mg

6.5%

Vitamin A

58 IU

2%

Vitamin C

47.8 mg

80%

Vitamin E

0.02 mg

<1%

Vitamin K

0.07 µg

0.5%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

109 mg

2.5%

MINERALS

Calcium

13 mg

1.3%

Copper

0.110 mg

12%

Iron

0.29 mg

3.5%

Magnesium

12 mg

3%

Manganese

0.927 mg

40%

Phosphorus

8 mg

1%

Selenium

0.1 µg

<1%

Zinc

0.12 mg

1%

PHYTO-NUTRIENTS

Carotene-ß

35 µg

Crypto-xanthin-ß

0 mcg

 

Why wait? Enjoy this wonderful, juicy fruit now and bask in pineapple health benefits!

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.22 AND $ 1.78
$1.39
Pineapple

27 Significant Benefits Of Pineapples For Skin, Hair, And Health


Pineapple

 

Did You Know...

 

mages of pineapples can be found carved in pre-Incan ruins in Central and South America, where this fruit is indigenous. 

                 

How to Select

Choose pineapples with dark green leaves, heavy for size.  Avoid soft or dark spots and dry-looking leaves.

 

How to Store

Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin C.

  

Top 10 Ways To Enjoy Pineapples 

 

  1. Salsa!Mix chopped pineapple, bell peppers, onion, jalapeno peppers, lemon juice, and cilantro to make fresh salsa. Serve over grilled chicken, burgers or seafood, or with tortilla chips. 

 

  1. Pineapple Popsicles.Stack fresh or canned pineapple chunks on kabobs for a kid-friendly snack.

 

  1. Sweetened Fish.Top tilapia, mackerel, or cod with a combination of crushed pineapple, garlic, jicama, other seasonings, and fruits and vegetables. See how in our Sear Cod with Pineapple Slaw

 

  1. Sweet & Zesty Stir Fry!Try pineapple in a stir fry for some added zest. Cook diced pineapple, broccoli, mushrooms, onions, snow peas, and bell peppers in a little olive oil on high heat. Heat thoroughly and enjoy!

 

  1. TheTropical Salad. Mix pineapple chunks with mandarin oranges, bananas, mangoes, grapes and kiwi for a tropical fruit salad that’s great as a dessert or to complement your meal.

 

  1. Pineapples & Cottage Cheese.This traditional snack is a great sweet and salty combination and is an excellent source for calcium and vitamin C!

 

  1. By the Forkful!Enjoy pineapples as they are whether sliced fresh or in sweet, juicy chunks right out of the can!

 

  1. A Morning Eye-Opener.Combine pineapples, oranges, mangos and other yellow and orange fruits with ice, low-fat yogurt and milk for a sunny, eye-opening smoothie. Also try our Power Gold Smoothie.

 

  1. Grill ’em.Enjoy sweet pineapple slices hot off the grill. Grill them inside or out for a sweet side dish, burger topping or dessert

 

  1. Hawaiian Pizza.Spread tomato sauce on a whole wheat pita or English muffin, sprinkle with low-fat cheese, and top with pineapple chunks and low- fat ham. 

 

27 Significant Benefits Of Pineapples (Ananas) For Skin, Hair, And Health

Who lives in a pineapple under the sea?
“Spongebob Squarepants”
Absorbant and yellow and porous is he!
“Spongebob Squarepants”

Doesn’t the mere mention of pineapples remind you of Spongebob Squarepants? With its tuft of spiky, dusty green leaves, and cross-hatched, golden orange skin, the pineapple is spiny from the outside and sweet on the inside. It’s tangy and awesome, just like I like it. So, whether it’s about making a fruit salad or choosing an ice-lolly flavor, pineapples are most definitely on my list of choices (sometimes, the favourable too). We all know that this ‘Hawaii’-track fruit is called ‘Ananas‘ in Hindi, but did we know that it’s also called ‘Anasa Pandu‘ in Telugu, ‘Anasi Pazham‘ in Tamil, ‘Kayita Chakka‘ in Malayalam, and ‘Anarosh‘ in Bengali? I’m sure all of you get lured by its appearance, which makes it the most favourable choice in summer prints. Don’t most of us own a distinct variation of ‘pineapple print’ T-shirt or shorts? Let me enlighten you with a fact that not many of us know – a single pineapple is, in fact, a collection of multiple fruits; each one is the fruit of an individual blossom. Surprised? Well, it’s exotic and tropical in its own way!

 

But this article isn’t about the fruit itself (well, not entirely), it’s about the unknown and amazing benefits of pineapple for your skin, hair, and health – some of them include strengthening bones, improving respiratory diseases, fighting against infection, and much more.

I can see your interest getting peaked up. So, read on to know about some interesting pineapple benefits!

Significant Benefits Of Pineapple

Skin Benefits

  1. Effective Solution for Acne
  2. Helps Your Skin Look Younger
  3. Natural Exfoliating Agent
  4. Get Rid Of Those Cracks On Your Feet
  5. Softens And Strengthens The Nails
  6. For Hydrated, Radiant Skin
  7. Natural Cure For Chapped Lips

Hair Benefits

  1. Prevents Hair Loss
  2. Good For Inflammatory Scalp Conditions
  3. For Thicker Hair

Health Benefits

  1. Prevents Free Radical Damage
  2. Thwarts Cold
  3. Strong Bones
  4. Healthy Gums
  5. Macular Degeneration
  6. Anti-inflammatory Action
  7. Cures Sinusitis, Sore Throat, Gout, Swellings
  8. Anti-Cancer Properties
  9. Helps Prevent Atherosclerosis
  10. Maintains Heart’s Health
  11. Immunity
  12. Digestion
  13. Bronchitis
  14. Catarrh
  15. Prevents Hypertension
  16. Treats Intestinal Worms
  17. Relieves Nausea

Benefits Of Pineapple For Skin

Let’s see how we can achieve smooth and shiny skin using pineapples, which are by the way great for getting away with epidermal troubles.

  1. Effective Solution For Acne

This exotic flavour is like an elixir for our skin, especially to get rid of stubborn pimples. How? Well, the presence of vitamin C (thus, the tartness) in pineapples enables this fruit to be used, internally as well as externally, as a cure for acne and other inflammatory skin conditions (1). Also, bromelain, the anti-inflammatory enzyme in this fruit, boosts the healing power of vitamin C (2). So, the next time you fall prey to acne, try using pineapples.

 

  1. Helps Your Skin Look Younger

 

I consume pineapple thrice a week (depending on the season), and I can proudly state that it has a positive effect on my skin. So, all you lovely ladies who want their skin to be even and supple, include this exotic fruit in your grocery list. Want to know the scientific reason why pineapples make our skin awesome? Well, this fruit gives the collagen synthesis in your body a boost. The higher the collagen synthesis is, the firmer and more flexible your skin will be. Plus, the added nourishment comes from the presence of amino acids and vitamin C, which ensure that the damaged cells and tissues are repaired quickly (3). You can see instant effects after applying freshly prepared pineapple juice on your face and washing it off using tap water after 10 minutes. Do tell me how it worked for you!

 

  1. Natural Exfoliating Agent

In order to exfoliate your skin, you can use freshly crushed pineapple wedges (4). This particular surface has a rough texture that eliminates the dead skin and accentuates blood flow. This, in turn, makes your skin look brighter. Isn’t it just awesome?

  1. Get Rid Of Those Cracks On Your Feet

Another of the most common problems that make us depend on those commercial creams. But, pineapple skin is the most inexpensive (well, if we take off the price of pineapple), yet effective method to make them vanish. The exfoliating property of pineapple, along with its collagen synthesizing nature, makes it an excellent natural scrub for your feet. It helps in sloughing off the flaky, calloused skin of the feet, leaving them smooth, soft, and pretty. The inflammation and swelling, triggered by the cracks, also get relieved (5).

 

  1. Softens And Strengthens Nails

Have you thought why your nails look dry and brittle? No? Blame vitamins A and B. The lack of them in the body is the main culprit. You do not need any over-the-counter multivitamin pills to ease this condition, though! Just use pineapple. You can even prepare a nail softening lotion at your home using pineapple juice.

You Will Need

  • 1 egg yolk
  • 1 tablespoon fresh pineapple juice
  • 1 teaspoon lemon juice
  • 2 drops lemon oil

What You Need To Do

  1. Mix all the above ingredients in a bowl using a brush or a spoon.
  2. Apply it to your nails and cuticles with the help of a cotton ball or a thin brush.
  3. Rinse after 15 minutes.

How Often Should You Do This

You can do this treatment daily before sleeping, and see the amazing shine on your nails the next morning. Wow!

Caution

If you’re allergic to lemon juice, do not try this treatment.

 

  1. For Hydrated, Radiant Skin

Dry skin looks dull and unattractive, doesn’t it? But the blazing summer heat and pollution do not help our cause. Pineapple to the rescue! You can now make use of this tropical fruit to give your skin that hydrated effect that we all love to achieve with multiple skin care products. How? Mix about three tablespoons of freshly crushed pineapples with an egg yolk and a little milk. Apply it topically on your skin and leave it on for a few minutes. Wash off with tepid water to get instant moisturized skin.

  1. Natural Cure For Chapped Lips

Want to achieve pouty, kissable lips that are so soft and supple that you can’t help but fuss over them? Take my suggestion and use pineapple that, when used along with coconut oil, offers relief from chapped lips. Pineapple, like coconut oil, possesses skin hydrating and nourishing properties.

Benefits Of Pineapple For Hair

Pineapples are amazing for hair too. Here’s how!

  1. Prevents Hair Loss

Watching hundreds of hair strands flow down the drain when you shower can be really painful. But, a few dietary changes can help you prevent this troublesome hair loss. Including pineapple in your lunch/dinner routine is one such solution. Vitamin C is an important element that aids in preventing hair loss. It is a powerful antioxidant that combats free radical damage. Pineapple is a rich source of this water-soluble vitamin. Eat them as wedges or just juice them fresh and drink it to reap the benefits of vitamin C and prevent hair loss (6).

 

  1. Good For Inflammatory Scalp Conditions

When your scalp feels like a battleground of itches, try pineapples for instant soothing. Bromelain is an ant oxidative enzyme that possesses anti-inflammatory powers. Daily consumption of pineapple prevents and eases inflammatory conditions that affect the scalp. It also offers relief from infections of the scalp, preventing unwanted hair fall.

 

  1. For Thicker Hair

Envious of Rapunzel’s long and thick mane? You can also achieve the Disney princess look by having pineapples. Their extracts are known to possess hair thickening properties. The enzymes present in this golden-yellow fruits enrich the hair follicles by rendering vital nutrients. This, in turn, improves the elasticity and thickness of the hair.

Benefits Of Pineapples For Health

The home of SpongeBob is full of health benefits owing to the correct amount of vitamins A and C, fiber, potassium, phosphorus, and calcium present in them. Check out best benefits of eating pineapple.

  1. Prevent Free Radical Damage

Pineapples are a rich source of antioxidants that help fight free radicals in the body, thereby preventing further cellular damage. These antioxidants also protect our body from diseases like atherosclerosis, heart diseases, arthritis, various cancers, etc. So, if you are looking for an escape from these conditions, do not hesitate from adapting to pineapples.

  1. Prevent Colds

Nobody likes to sneeze and sniffle for most of the day. Born under the wintery skies, I’m very prone to getting cold fits even in summers, so pineapple has become my buddy. This exotic fruit is abundant in vitamin C and bromelain, which fight against microbial infections. Eating pineapples with the prescribed medicines can help cure colds and coughs effectively. Isn’t that a tastier option than swallowing up all those bitter meds?

  1. Strong Bones

Wanna compete with Johnny Bravo’s or Popeye’s muscles? Add pineapples to your diet and you’ll be the proud owner of stronger bones within no time. The rich amount of manganese present in pineapples helps in strengthening bones and connective tissues. It also contains essential minerals required for a healthy and strong body (7).

 

  1. Healthy Gums

Eating pineapple strengthens your gums, and keeps your teeth healthy and strong, thus giving you enough confidence to give a teethy (or gummy) smile to the camera (8).

  1. Macular Degeneration

Macular degeneration is a condition in which adults lose their vision. Beta-carotene present in pineapples improves vision (9).

 

  1. Anti-inflammatory Action

Pineapple fruit is well-known for its anti-inflammatory properties that prevent inflammation in arthritis patients and gives strength to the bones (10). Get ready to run across the room with your now stronger bones!

 

  1. Cures Sinusitis, Sore Throat, Gout, Swellings

Pineapples help prevent sinusitis. They are also effective in curing sore throat, gout, and swellings (11). Isn’t it just awesome?

 

  1. Anti-Cancer Properties

Hearing the word ‘cancer’ itself brings chills to our spine, doesn’t it? Did you know that pineapples are also proven to be beneficial against all type of cancers? The abundance of antioxidants in pineapples helps fight the free radicals. This also halts the process of cell damage and prevents several types of cancers (12).

 

  1. Helps Prevent Atherosclerosis

Free radicals cause atherosclerosis, which can be easily prevented by the antioxidants in pineapples (13).

 

  1. Maintains Heart’s Health

How are we supposed to sing sappy love songs about heartbeats if your heart isn’t healthy enough? Go for pineapples! They have the solution for everything (well, not everything, but you got my point!). Powerful antioxidants present in pineapple help lower the cholesterol levels in the body, thereby preventing heart diseases (14).

 

  1. Immunity

Vitamin C and antioxidants present in pineapples boost the immunity system of our body (15), leaving you all healthy and happy. So, what are you waiting for? Raise up the inner Powderpuff Girls in you!

 

  1. Digestion

Gulping down all the tasty savouries present before me is something that I can’t really control (especially when it comes to desserts), so aftermath is inevitable. But, I have got my own little hack to get rid of the stomach ache – pineapples. They aren’t one of my favourite fruits for nothing. Pineapple is rich in bromelain, vitamin C, and dietary fiber that promote digestion (16).

 

  1. Bronchitis

You must have noted that the anti-inflammatory properties of pineapples come in handy in treating a lot of conditions. They also help in reducing inflammation in bronchial tubes, which generally arises due to bronchitis (17).

 

  1. Catarrh

Peculiar name, isn’t it? But it is a disorder in which there is inflammation of the mucus membrane in one of the airways or cavities of the body. This disorder can be prevented by eating pineapples regularly (18).

 

  1. Prevents Hypertension

If you’re suffering from high blood pressure and hypertension, then you must start eating pineapples regularly (a trick I told my dad, and his BP is under control, surprisingly!). Higher amounts of potassium and lower amounts of sodium in pineapples help maintain normal blood pressure levels (19).

 

  1. Treats Intestinal Worms

Pineapple contains the digestive enzyme bromelain, so a diet rich in pineapple helps clear certain intestinal parasites such as tapeworms. So, say bye-bye to all those untimely aches caused by these disgusting worms.

  1. Relieves Nausea

The earlier months of pregnancy are hell (cue several pukes a day and weird food cravings). So, adopt pineapple juice that is known to avert nausea or morning sickness (20).

 

Quick And Easy Ways Of Including Pineapples In Your Daily Diet

The pretty and popular fruit can be used in a multitude of ways. Curious? Just take a look at the list of pineapple recipes, specially prepared by me!

  1. a) Pineapple Salad

Combine diced pineapple with chopped shrimp, grated ginger, and a few drops of olive oil. Season to taste and serve this fragrant shrimp salad on a bed of romaine lettuce. It has a gourmet appearance and taste too. Try and make it for a pretty date to impress your significant other.

  1. b) Pineapple Tart

Drizzle maple syrup on pineapple slices and boil until brown. Serve plain or with yogurt. It is so yummy that you won’t help but want more of it, trust me!

  1. c) As A Side Dish

Chopped pineapple, grated fennel, and cashews go well together and are especially delicious as a side dish to chicken.

  1. d) Pineapple Raita

Very very Indianized version of pineapple yogurt that is both delicious and healthy. Check out the recipe.

You Will Need

  • Pineapple chopped -1 cup
  • Yogurt whisked – 1 cup
  • Sugar – 1 teaspoon
  • Salt to taste
  • Roasted and powdered cumin seeds – 1 teaspoon
  • Fresh coriander leaves chopped – 1 tablespoon

How To Prepare

  1. Take yogurt, sugar, powdered cumin seeds, and salt in a bowl.
  2. Stir well until smooth.
  3. Add diced pineapple to it.
  4. Transfer the yogurt mixture to a serving dish. Before serving, sprinkle with chopped coriander leaves.

The appetizing ‘Pineapple Raita’ is ready to be devoured!

  1. e) Other Tricks

The presence of pineapple in fruit salads increases their yumminess.
Add it in your dessert recipes.
Simply juice it up.

Pineapple Nutrition Facts

Have a quick glimpse of the in-depth nutritional value of pineapples:

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

50 Kcal

2.5%

Carbohydrates

13.52 g

10%

Protein

0.54 g

1%

Total Fat

0.12 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

1.40 g

4%

VITAMINS

Folates

18 µg

4.5%

Niacin

0.500 mg

4%

Pyridoxine

0.112 mg

9%

Riboflavin

0.018 mg

1.5%

Thiamin

0.079 mg

6.5%

Vitamin A

58 IU

2%

Vitamin C

47.8 mg

80%

Vitamin E

0.02 mg

<1%

Vitamin K

0.07 µg

0.5%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

109 mg

2.5%

MINERALS

Calcium

13 mg

1.3%

Copper

0.110 mg

12%

Iron

0.29 mg

3.5%

Magnesium

12 mg

3%

Manganese

0.927 mg

40%

Phosphorus

8 mg

1%

Selenium

0.1 µg

<1%

Zinc

0.12 mg

1%

PHYTO-NUTRIENTS

Carotene-ß

35 µg

Crypto-xanthin-ß

0 mcg

 

Why wait? Enjoy this wonderful, juicy fruit now and bask in pineapple health benefits!

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.28 AND $ 1.94
$1.39
Pears

30 Amazing Benefits Of Pears (Nashpati) For Skin, Hair, And Health


Pear

 

Did You Know...

How to Select

Chose firm pears, then
"Check the Neck for Ripeness"™ daily by applying gentle pressure to the stem end of the pear with your thumb. 
When it yields to the pressure, it’s ready to eat.

 

How to Store

Store unripened pears in paper bag at room temperature. 
Refrigerate ripe pears.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; excellent source of dietary fiber; good source of vitamin C.

 
Top 10 Ways To Enjoy Pears

 

Poach Your Pears. Every tried it? They’re delicious! Check out our ‘Poached Pears’ video to learn how!

 

 Pear Cobbler. Substitute pears for apples in your favorite low-fat cobbler recipe or try our Rise and Shine Cobbler.

 

 Sweet Soup. Ever tried pears in soup? Check out our Sweet Potato-Pear Soup recipe. Magnifique!

 

 The Perfect Snack. Have a delicious fresh pear as a sweet, juicy snack.

 

 Pears Instead of Apples. For a change in flavor, use pears in any way you would usually use apples.

 

 Preserve Them. Try your hand at canning pears. They’ll be waiting for you in your pantry anytime!

 

 Pear Dip. Try pears with our Cheddar & Parmesan Pear Dip.

 

 Sweet Salads. Pear slices can change an ordinary salad into a flavorful work of art! Check out our Savory Pear Salad or Pear Bistro Salad recipes.

 

 Chutney & Salsa. Pears can be a perfect partner for savory dishes. Try our Spicy Apple & Pear Chutney or Bartlett Pear and Mango Salsa over grilled pork, chicken, or fish.

 

Grilled Cheese and … Pear? What flavor! Try adding thinly-sliced pears to a grilled cheese sandwich or on your favorite panini (don’t forget to use whole wheat!).

 

30 Amazing Benefits Of Pears (Nashpati) For Skin, Hair, And Health

 

Who doesn’t like those juicy and sweet pears especially in summers? They provide some much-needed relief with their fiber-rich juiciness to get some cooling effect, especially for kids. They have a lot of fiber content, and the antioxidants present in them help to fight against many health problems improving immunity. Its local names include ‘Perikkai‘ in Telugu, ‘Nashpati‘ in Hindi ,’Perikai‘ in Tamil, ‘Sabariil‘ in Malayalam, ‘Naspatti‘ in Gujarati, ‘Nashpatti‘ in Marathi, and ‘Naakh‘ or ‘Nashpaati‘ in Punjabi.

 

Pears are great for the overall health of the body due to their high fiber content, vital nutrients, and minerals. One should consume one pear each day to reap its health benefits. The freshly extracted pears juice can be consumed for best results.

Health Benefits Of Pears

Check out here 30 best pear benefits:

  1. Fights Against Free Radicals

The presence of vitamin C, vitamin K, and copper in pears fights against free radicals that damage our body cells.

  1. Prevents Heart Diseases

One of the best benefits of pears include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.

  1. Prevents Cancer

The high content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by up to 34% in women after menopause.

  1. No Allergic Reactions

Pears, when compared with other fruits, have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants.

  1. Controls Blood Sugar Level

Even though it is slightly sweet, with low glycerin index and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes.

  1. Boosts Immune System

The high content of anti-oxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases.

  1. Prevents Osteoporosis

Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.

  1. Increases Energy Levels

The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy.

  1. Digestion

A medium-sized pear contains around 20-25% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.

  1. Pregnancy

Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue, and it is recommended to use it regularly during the pregnancy.

  1. For Weaning Children

For weaning children, it is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So it doesn’t create any digestion related problems. This pear fruit can be peeled, heated, and then pureed. The peel also can be fed, but it is very important to take care that it doesn’t have any harsh edges that can hurt children. Pears should not be given to children with diarrhea.

  1. Against Gallbladder, Colitis, Arthritis, Gout

Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly.

  1. Blood Pressure

Anti-carcinogen glutathione and antioxidants present in pears help in controlling the blood pressure.

  1. Fever

Pears help in curing fever easily with its cooling effects.

  1. Inflammation

Pears have anti-inflammation properties which help to reduce inflammation of arthritis and other such problems.

  1. Shortness Of Breath

During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days.

  1. Throat Problems

Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work.
To get all the benefits of pears, take them regularly during these hot summer days.

Skin Benefits Of Pears

Find out what are the amazing pear benefits for skin here:

  1. Fibers Prevent Skin Damage

Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (a certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.

  1. Keep Wrinkles Away

Munch on pears daily to stay away from aging. The fruit is rich in vitamin C – a super-effective antioxidant, vitamin K, and copper. All these elements are capable of combating harmful free radicals thereby protecting our skin cells from severe damages. It eventually helps in toning up the skin and curtailing the formation of fine lines near our eyes as well as lip area.

  1. Treat Oily Skin

If you have oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.

  1. Get Acne-Free Skin

People with acne-prone skin can also be benefited by pears. Pears contain high levels of vital vitamins and essential minerals. These fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.

  1. Stay Moisturized For Long

Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal water content of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.

  1. Effective Natural Scrub

The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.

  1. Good For Lip Treatment

Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout.

  1. Anti-Inflammatory By Nature

The anti-inflammatory properties of pears work as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.

Hair Benefits Of Pears

  1. Healthy And Nourished Hair

When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named ‘sorbitol’ or ‘glucitol’, which feeds the hair roots, nourishes the scalp and keeps the hair moisturized in order to make it healthy.

  1. Reduce Hair Dryness

The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.

  1. Tame Your Frizzy Hair

From regular consumption of pears to giving your tresses a treatment with the fruit – everything is helpful for eliminating those ugly tangles. Your frizzy hair can easily become manageable with the help of pears.

  1. Restore The Lost Shine

If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.

  1. Maintain Curly And Coloured Locks

Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!

How To Select And Store Pears

Choosing the right pears and storing them in a perfect manner are essential for getting the most out of the fruits. Here is a guide for you:

  1. How To Select The Right Pears

Ripe-to-fall pears are the best to pick. If the skin of the fruit is bright and glossy, do give it a miss. Rather go for the ones that are matte golden in color, featuring a nice fragrant and having a little soft neck.

A good pear should be firm enough (not too stiff). The skin of the fruit must be even as well as damage-free. Even if it has a bit russet (brownish patches) on the skin, go for it as there will be nothing wrong with the flavor or the benefits of the fruit.

While buying a pear, make sure that the top portion (close to the stem) is neither too soft nor too rigid. In order to do so, just press that area lightly with your fingertips instead of squeezing the entire fruit.

  1. How To Store The Selected Pears

If you want to store ripe pears, put them simply in the refrigerator. Conversely, if you wish to make them ripened at room temperature, place them in a bowl without washing as moisture can decompose the fruit fast.

You can also help the pears to be fully grown by keeping them in a pierced paper bag. It will help them get enough oxygen and slow down the decay or over-ripening.

Pear Nutrition Facts

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

58 Kcal

3%

Carbohydrates

13.81 g

11%

Protein

0.38 g

<1%

Total Fat

0.12 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

3.10 g

8%

VITAMINS

Folates

7 µg

2%

Niacin

0.157 mg

1%

Pantothenic acid

0.048 mg

1%

Pyridoxine

0.028 mg

2%

Riboflavin

0.025 mg

2%

Thiamin

0.012 mg

1%

Vitamin A

23 IU

1%

Vitamin C

4.2 mg

7%

Vitamin E

0.12 mg

1%

ELECTROLYTES

Potassium

119 mg

2.5%

MINERALS

Calcium

9 mg

1%

Copper

0.082 mg

9%

Iron

0.17 mg

2%

Magnesium

7 mg

2%

Manganese

2%

Phosphorus

11 mg

2%

Zinc

0.10 mg

1%

PHYTO-NUTRIENTS

Crypto-xanthin-ß

2 µg

Lutein-zeaxanthin

45 µg

 

 

Tips For Eating / Cooking Pears

Now, when you have almost all information about pears, get ready to know, how to eat pears. Here are some tips for you:
Clean and wash a fresh pear, pat it dry and eat it along with the skin. This way, you can make the most of the fibers, phytonutrients, and antioxidants present in the fruit.

Pears can be sliced by using an apple corer. You need to cut it from the base so that the core can be removed effortlessly. Also, pour 2-3 drops of lemon juice into the slices as soon as possible so that they do not get oxidized.

You can prepare a dessert by combining blue cheese or goat cheese with the pears. If you want to come up with something more delicious, just make a cheese board with some buttery pears, fresh walnuts and honey.

A tasty pear salad can be prepared by combining the fruit with some leeks, mustard green, and watercress. Make it a bit more nutritious by spreading a few walnuts over it.

Coring pears and softening them with red wine and sugar can also be a wonderful choice.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.17 AND $ 5.00
$4.44
Passion Fruit

13 Surprising Benefits Of Passion Fruit + How To Eat It


Passion Fruit

 

Did You Know...

Passion fruit is native to South America and widely grown in warm climates. The thick, inedible purple or yellow skin surrounds hundreds of fleshy, sweet-tart, edible seeds which have an intense, fruity flavor and aroma. 

 

How to Select

Ripe passion fruit has wrinkled skin; purple passion fruit may have brown areas.

 How to Store

Ripen smooth skinned passion fruits at room temperature; refrigerate ripe passion fruits in a plastic bag for up to 7 days.

 Nutrition Benefits

Fat free, cholesterol free, very low sodium, low in calories, good source of vitamin C and fiber.

 

 

13 Surprising Benefits Of Passion Fruit + How To Eat It

 

Available in over 500 varieties, passion fruit has been around for hundreds of years. It is usually purple and looks similar to a grapefruit. And the interior is made of firm, juicy meat and several seeds. But what’s more important is the value it can add to your life – it aids diabetes treatment and even helps prevent cancer and arthritis. Well, there’s more. And you have to read on to know.

 

Table Of Contents

 

What Is Passion Fruit Good For?

Passion fruit is the fruit of the Passiflora vine, which is a type of passionflower. Hence, the name. The fruit is a boon for diabetics – thanks to the low glycemic index and the high fiber content. The fiber also enhances digestive health. And then, there are antioxidants in the fruit that boost immunity and fight various forms of cancer. You can eat the seeds too, but keep in mind that they taste tart.

That’s the goodness of passion fruit in a nutshell. And now, we get into the details.

What Are The Benefits Of Passion Fruit?

  1. Aids Diabetes Treatment

The low glycemic index (GI) and high fiber content of the fruit make it a hit with diabetics. The fruit is also rich in pectin, a type of fiber that keeps you full without increasing your calorie intake. Thanks to the high fiber, the sugar in the fruit is slowly absorbed into the bloodstream, and this prevents sugar crashes and cravings.

Studies show that passion fruit may be used as a dietary supplement for diabetes treatment due to its hypoglycaemic potential (1). The fruit can also lower bad cholesterol and improve the functioning of insulin.

  1. Passion Fruit Can Help Prevent Cancer

It is replete with antioxidants that fight the cancer-causing free radicals. It also contains vitamin A, flavonoids, and other phenolic compounds that help prevent cancer. One such compound in the fruit is chrysin, which showed anticancer activities (2). Piceatannol, another important compound in passion fruit, was found to kill colorectal cancer cells.

The fruit also contains vitamin C. Being the most powerful antioxidant, vitamin C eliminates free radicals from the body and prevents diseases like cancer.

  1. Regulates Blood Pressure And Protects The Heart

Passion fruit is also rich in potassium, an important mineral that regulates blood pressure levels. It relaxes the blood vessels and enhances blood flow. This reduces heart strain and improves overall heart health. More importantly, the movement between the body’s membranes is often allowed only through channels regulated by potassium – which is another reason this mineral is so crucial.

One American study states that the extract of the passion fruit peel can be used as a remedy for hypertension (3). The piceatannol in passion fruit, as per studies, helps lower blood pressure levels (4).

  1. Boosts Immunity

Passion fruit contains vitamin C, carotene, and cryptoxanthin, all of which help boost the immune system. Vitamin C also stimulates white blood cell activity, and this means a stronger immune system and prevention of common ailments.

  1. Enhances Digestive Health

Passion fruit is an ideal addition to a digestive-friendly diet as it is a great source of fiber. The fruit contains soluble fiber, both in its pulp and the rind, which acts as a laxative and improves bowel movement. This dietary fiber helps prevent constipation and reduces total cholesterol levels by excreting it through feces.

  1. Improves Brain Health And Reduces Anxiety

The potassium and folate in passion fruit are responsible for this. While the former enhances blood flow and cognition, the latter prevents Alzheimer’s and cognitive decline.

Some sources state that the fruit can also help reduce anxiety.

  1. Strengthens Bones

Being rich in minerals like magnesium, calcium, iron, and phosphorus makes consuming passion fruit one very good way to complement the effects of other bone-strengthening foods. These minerals, when taken along with other rich sources (like green veggies and milk), maintain bone density and even prevent osteoporosis.

Studies have shown that passion fruit peel extract also has anti-inflammatory properties, which can be put to good use to relieve arthritis symptoms (5).

  1. Cures Respiratory Ailments

The novel mixture of bioflavonoids in passion fruit can have positive effects on the respiratory system. Studies show that the fruit extracts can help ease asthma, wheezing, and even whooping cough.

One American study also talks about how we can use the passion fruit peel extract to relieve asthma (6).

  1. Aids Sleep

The fruit contains harman, a sedative compound. Studies have shown that passion fruit has been used to treat insomnia and restlessness.

  1. Passion Fruit Improves Blood Circulation

The potassium in passion fruit has vasodilation properties. And when combined with the iron and copper in the fruit, things work best. Iron and copper are essential components involved in the production of red blood cells. When the RBC count increases, the blood can flow more easily.

  1. Is Beneficial During Pregnancy

The folate in passion fruit helps in the growth and development of the fetus and prevents neural tube defects in infants. Folate is crucial before and during pregnancy, and during breastfeeding, its need only goes up. The fruit also boosts immunity and bone health during pregnancy.

  1. Might Aid Weight Loss

Though there is less research on this, some studies suggest that the fiber in the fruit can help one lose weight and aid weight management too.

  1. Improves Skin Complexion

 

The fruit is a great source of vitamin A, one nutrient particularly beneficial for the skin. The other antioxidants in the fruit, like vitamin C, riboflavin, and carotene, also boost skin health and complexion and delay the signs of aging.

These are the benefits of passion fruit. But ever wondered how you can eat it?

How To Eat A Passion Fruit

You simply have to cut the fruit in half with a sharp knife. Scoop out the insides (along with the seeds) with a spoon and eat the fruit plain. The membrane that separates the seeds from the peel can be tart – you can sprinkle some sugar on it and eat it.

But ensure you don’t eat the skin as it contains a small amount of cyanogenic glycosides (sources of cyanide).

There are more nutrients in passion fruit than we have spoken about here. Let’s take a look at them.

 

What Is The Nutritional Profile Of Passion Fruit?

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

97 Kcal

5%

Carbohydrates

23.38 g

18%

Protein

2.20 g

4%

Total Fat

0.70 g

3%

Cholesterol

0 mg

0%

Dietary Fiber

10.40 g

27%

VITAMINS

Folates

14 µg

3%

Niacin

1.500 mg

9%

Pyridoxine

0.100 mg

8%

Riboflavin

0.130 mg

10%

Thiamin

0.00 mg

0%

Vitamin A

1274 IU

43%

Vitamin C

30 mg

50%

Vitamin E

0.02 µg

<1%

Vitamin K

0.7 mg

0.5%

ELECTROLYTES

Sodium

0 mg

0%

Potassium

348 mg

7%

MINERALS

Calcium

12 mg

1.2%

Copper

0.086 mg

9.5%

Iron

1.60 mg

20%

Magnesium

29 mg

7%

Phosphorus

68 mg

10%

Selenium

0.6 µg

1%

Zinc

0.10 µg

1%

PHYTO-NUTRIENTS

Carotene-ß

743 µg

Crypto-xanthin-ß

41 µg

Lycopene

0 µg

 

That’s great. But did you know that this fruit also has certain undesirable effects?

What Are The Side Effects Of Passion Fruit?

  • Issues During Pregnancy And Breastfeeding

Though passion fruit can be beneficial during pregnancy (as we had stated), studies state that passionflower must not be taken during pregnancy or breastfeeding. Hence, please consult your doctor in this aspect.

  • Issues During Surgery

Since the fruit can stimulate the central nervous system, it might interfere with anesthesia during surgery. Stop consuming it at least two weeks before a scheduled surgery.

Conclusion

The fruit could be available in several varieties, but that is not the reason one must take it seriously. It’s the benefits. Include passion fruit in your diet today.

Also, tell us how this post has helped you. Just leave a comment in the box below.

Expert’s Answers For Readers’ Questions

What are the most popular passion fruit varieties in the world?

The most popular varieties of this fruit include the yellow passion fruit, the purple passion fruit, the sweet passion fruit, and the banana passion fruit.

How do you know when a passion fruit is ready to eat?

The yellow variety will be deeply golden while the purple variety will be almost black. The fruits must be slightly wrinkled, indicating they are super ripe.

How long does a passion fruit take to grow?

If planted in early spring, it takes 6 months. If planted in autumn, the fruit can take 12 months to grow.

What is the passion fruit called in other languages?

Passion fruit is called junoon ka phal in Hindi, maracuya in Spanish, maracuja in Portuguese, and fruit de la passion in French.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.78 AND $ 2.50
$1.94
Papaya- Green

Papaya - 11 Surprising Health Benefits Revealed

 

Believed to be used by even Christopher Columbus on his discovery voyage, papaya is known as the angel of fruits. While it is not a taste that most usually enjoy the very first time, it can grow on you slowly and then stick on forever. The raw ones are used in salad and curries, the ripe can be eaten either in solid or liquid form, alone or in combination with other fruits.

 

 

Some of the wonderful benefits of papaya are listed below.

 

  1. Anti-inflammatory:The various minerals and vitamins (A, B, C, K) in papaya help improve immunity and prevents infections. It also promotes healing of burns and wounds.
  2. Cholesterol control:The antioxidants, flavonoids and fibre help in cholesterol/plaque accumulation in the arteries. The lipid and triglyceride content can also be reduced with regular consumption of papayas.
  3. Digestive benefits:The enzyme papain contained in papaya is quite effective in reducing the damage caused by eating junk and oily foods. It helps in breaking down proteins and is, therefore, useful as a home remedy for indigestion. It is also rich in fiber and helps relieve constipation.
  4. DiabetesThe high fiber content in papaya combined with the low calories (a medium sized fruit contains about 110 calories) is a boon to diabetes patients. They can eat to their full content without feeling guilty of the sugar Some people also consume the flowers (sautéed in oil) to control diabetes.
  5. ArthritisThe various minerals (potassiumcalciumsodium, and magnesium) in papaya can help keep a check on arthritis and bone and joint pains in the long run.
  6. Weight loss/ cleansing/ detox: The various minerals and vitamins along with the rich fiber content ensure you get a good detox of the system. Papaya is one of the widely used fruits in people who want to lose weight.
  7. Antiaging effects:The antioxidants which reduce the rate of inflammation and the multiple vitamins help in looking younger by improving skin, hair, and overall immunity levels.
  8. Stressbuster: Again, the antioxidants and vitamins (C in particular) is a good way to refresh your energy after a long tiring day.
  9. Anti-cancer effects:The flavonoids, phytonutrients, and antioxidants help to prevent free radical damage which is the main cause of cancer. They also contain beta carotene which helps control prostate and colon cancer.
  10. Eye health: The beta carotene, vitamin A, and lutein help in improving moisture in the eyes and controlling macular degeneration.
  11. Hair healthThe scalp produces sebum which is rich in vitamin A. Papaya when applied to the scalp gives the same effect as sebum, which keeps the hair shiny, silky, and lustrous. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.97 AND $ 1.36
$1.03
Papaya - Yellow

Papaya - 11 Surprising Health Benefits Revealed


Papaya

 

Did You Know...

Papayas range in color from pale yellow to deep orange. Their tiny black seeds are edible and slightly peppery. They can be added to salad dressings.               

 

How to Select

Select papayas that are firm with some yellow streaks and free of blemishes.

 

How to Store

Keep papayas at room temperature for 2 – 3 days until they are totally yellow to orange.

 

Nutrition Benefits

Fat free, cholesterol free, sodium free, good source of potassium and folate, excellent source of vitamins A and C.

  

Top 10 Ways To Enjoy Papaya  

  

  1. A Tangy Appetizer.Serve papaya strips with thin slices of prosciutto as an appetizer. 
    Drizzle lightly with lime juice.

 

  1. Picnic with Papaya!Serve this delicious Avocado Papaya Grapefruit salad at your 
    first spring picnic.

 

  1. The Perfect Mobile Snack.Try dried papaya for a sweet treat, or add chopped 
    dried papaya to rice pilaf.

 

  1. Do Papaya Popsicles.Freeze spears of papaya on a stick for a summertime treat.

 

  1. A Unique Dessert.Bake an unripe [mature] papaya. Cut papaya into quarters and remove seeds. Sprinkle with cinnamon and sugar. Put a little bit of water in a baking pan and add papaya. Bake at 350 for about 35 minutes. Serve hot.

 

  1. Grill ‘em!Cut in half, scoop out seeds, and grill until grill marks appear.

 

  1. Papaya Salsa? Try our Papaya and Black Bean Salsawith chicken or fish, 
    or dip some chips!

 

  1. Sweet Salad.Add papaya chunks to chicken, tuna or shrimp salad.

 

  1. Add with strawberries and bananas to a smoothie.

 

  1. Get Exotic!Add an exotic twist to your fruit salad with papaya.



Papaya - 11 Surprising Health Benefits Revealed

 

Believed to be used by even Christopher Columbus on his discovery voyage, papaya is known as the angel of fruits. While it is not a taste that most usually enjoy the very first time, it can grow on you slowly and then stick on forever. The raw ones are used in salad and curries, the ripe can be eaten either in solid or liquid form, alone or in combination with other fruits.

 

 

Some of the wonderful benefits of papaya are listed below.

 

  1. Anti-inflammatory:The various minerals and vitamins (A, B, C, K) in papaya help improve immunity and prevents infections. It also promotes healing of burns and wounds.
  2. Cholesterol control:The antioxidants, flavonoids and fibre help in cholesterol/plaque accumulation in the arteries. The lipid and triglyceride content can also be reduced with regular consumption of papayas.
  3. Digestive benefits:The enzyme papain contained in papaya is quite effective in reducing the damage caused by eating junk and oily foods. It helps in breaking down proteins and is, therefore, useful as a home remedy for indigestion. It is also rich in fiber and helps relieve constipation.
  4. DiabetesThe high fiber content in papaya combined with the low calories (a medium sized fruit contains about 110 calories) is a boon to diabetes patients. They can eat to their full content without feeling guilty of the sugar Some people also consume the flowers (sautéed in oil) to control diabetes.
  5. ArthritisThe various minerals (potassiumcalciumsodium, and magnesium) in papaya can help keep a check on arthritis and bone and joint pains in the long run.
  6. Weight loss/ cleansing/ detox: The various minerals and vitamins along with the rich fiber content ensure you get a good detox of the system. Papaya is one of the widely used fruits in people who want to lose weight.
  7. Antiaging effects:The antioxidants which reduce the rate of inflammation and the multiple vitamins help in looking younger by improving skin, hair, and overall immunity levels.
  8. Stressbuster: Again, the antioxidants and vitamins (C in particular) is a good way to refresh your energy after a long tiring day.
  9. Anti-cancer effects:The flavonoids, phytonutrients, and antioxidants help to prevent free radical damage which is the main cause of cancer. They also contain beta carotene which helps control prostate and colon cancer.
  10. Eye health: The beta carotene, vitamin A, and lutein help in improving moisture in the eyes and controlling macular degeneration.
  11. Hair healthThe scalp produces sebum which is rich in vitamin A. Papaya when applied to the scalp gives the same effect as sebum, which keeps the hair shiny, silky, and lustrous. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.03 AND $ 1.42
$1.08
Papaya - Red Lady

Papaya - 11 Surprising Health Benefits Revealed


Papaya

 

Did You Know...

Papayas range in color from pale yellow to deep orange. Their tiny black seeds are edible and slightly peppery. They can be added to salad dressings. 

 

How to Select

Select papayas that are firm with some yellow streaks and free of blemishes. 

How to Store

Keep papayas at room temperature for 2 – 3 days until they are totally yellow to orange. 

Nutrition Benefits

Fat free, cholesterol free, sodium free, good source of potassium and folate, excellent source of vitamins A and C.

 

 

Top 10 Ways To Enjoy Papaya

 

A Tangy Appetizer. Serve papaya strips with thin slices of prosciutto as an appetizer. 
Drizzle lightly with lime juice.

 

Picnic with Papaya! Serve this delicious Avocado Papaya Grapefruit salad at your 
first spring picnic.

 

The Perfect Mobile Snack. Try dried papaya for a sweet treat, or add chopped 
dried papaya to rice pilaf.

 

Do Papaya Popsicles. Freeze spears of papaya on a stick for a summertime treat.

 

A Unique Dessert. Bake an unripe [mature] papaya. Cut papaya into quarters and remove seeds. Sprinkle with cinnamon and sugar. Put a little bit of water in a baking pan and add papaya. Bake at 350 for about 35 minutes. Serve hot.

 

Grill ‘em! Cut in half, scoop out seeds, and grill until grill marks appear.

 

 Papaya Salsa? Absolutely. Try our Papaya and Black Bean Salsa with chicken or fish, 
or dip some chips!

 

 Sweet Salad. Add papaya chunks to chicken, tuna or shrimp salad.

 

 Smoothies. Add with strawberries and bananas to a smoothie.

 

 Get Exotic! Add an exotic twist to your fruit salad with papaya.

 

 

Papaya - 11 Surprising Health Benefits Revealed

 

Believed to be used by even Christopher Columbus on his discovery voyage, papaya is known as the angel of fruits. While it is not a taste that most usually enjoy the very first time, it can grow on you slowly and then stick on forever. The raw ones are used in salad and curries, the ripe can be eaten either in solid or liquid form, alone or in combination with other fruits.

 

 

Some of the wonderful benefits of papaya are listed below.

 

  1. Anti-inflammatory:The various minerals and vitamins (A, B, C, K) in papaya help improve immunity and prevents infections. It also promotes healing of burns and wounds.
  2. Cholesterol control:The antioxidants, flavonoids and fibre help in cholesterol/plaque accumulation in the arteries. The lipid and triglyceride content can also be reduced with regular consumption of papayas.
  3. Digestive benefits:The enzyme papain contained in papaya is quite effective in reducing the damage caused by eating junk and oily foods. It helps in breaking down proteins and is, therefore, useful as a home remedy for indigestion. It is also rich in fiber and helps relieve constipation.
  4. DiabetesThe high fiber content in papaya combined with the low calories (a medium sized fruit contains about 110 calories) is a boon to diabetes patients. They can eat to their full content without feeling guilty of the sugar Some people also consume the flowers (sautéed in oil) to control diabetes.
  5. ArthritisThe various minerals (potassiumcalciumsodium, and magnesium) in papaya can help keep a check on arthritis and bone and joint pains in the long run.
  6. Weight loss/ cleansing/ detox: The various minerals and vitamins along with the rich fiber content ensure you get a good detox of the system. Papaya is one of the widely used fruits in people who want to lose weight.
  7. Antiaging effects:The antioxidants which reduce the rate of inflammation and the multiple vitamins help in looking younger by improving skin, hair, and overall immunity levels.
  8. Stressbuster: Again, the antioxidants and vitamins (C in particular) is a good way to refresh your energy after a long tiring day.
  9. Anti-cancer effects:The flavonoids, phytonutrients, and antioxidants help to prevent free radical damage which is the main cause of cancer. They also contain beta carotene which helps control prostate and colon cancer.
  10. Eye health: The beta carotene, vitamin A, and lutein help in improving moisture in the eyes and controlling macular degeneration.
  11. Hair healthThe scalp produces sebum which is rich in vitamin A. Papaya when applied to the scalp gives the same effect as sebum, which keeps the hair shiny, silky, and lustrous. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.78 AND $ 1.39
$0.86
Papaya - Curry

Papaya - 11 Surprising Health Benefits Revealed

 

Believed to be used by even Christopher Columbus on his discovery voyage, papaya is known as the angel of fruits. While it is not a taste that most usually enjoy the very first time, it can grow on you slowly and then stick on forever. The raw ones are used in salad and curries, the ripe can be eaten either in solid or liquid form, alone or in combination with other fruits.

 

 

Some of the wonderful benefits of papaya are listed below.

 

  1. Anti-inflammatory:The various minerals and vitamins (A, B, C, K) in papaya help improve immunity and prevents infections. It also promotes healing of burns and wounds.
  2. Cholesterol control:The antioxidants, flavonoids and fibre help in cholesterol/plaque accumulation in the arteries. The lipid and triglyceride content can also be reduced with regular consumption of papayas.
  3. Digestive benefits:The enzyme papain contained in papaya is quite effective in reducing the damage caused by eating junk and oily foods. It helps in breaking down proteins and is, therefore, useful as a home remedy for indigestion. It is also rich in fiber and helps relieve constipation.
  4. DiabetesThe high fiber content in papaya combined with the low calories (a medium sized fruit contains about 110 calories) is a boon to diabetes patients. They can eat to their full content without feeling guilty of the sugar Some people also consume the flowers (sautéed in oil) to control diabetes.
  5. ArthritisThe various minerals (potassiumcalciumsodium, and magnesium) in papaya can help keep a check on arthritis and bone and joint pains in the long run.
  6. Weight loss/ cleansing/ detox: The various minerals and vitamins along with the rich fiber content ensure you get a good detox of the system. Papaya is one of the widely used fruits in people who want to lose weight.
  7. Antiaging effects:The antioxidants which reduce the rate of inflammation and the multiple vitamins help in looking younger by improving skin, hair, and overall immunity levels.
  8. Stressbuster: Again, the antioxidants and vitamins (C in particular) is a good way to refresh your energy after a long tiring day.
  9. Anti-cancer effects:The flavonoids, phytonutrients, and antioxidants help to prevent free radical damage which is the main cause of cancer. They also contain beta carotene which helps control prostate and colon cancer.
  10. Eye health: The beta carotene, vitamin A, and lutein help in improving moisture in the eyes and controlling macular degeneration.
  11. Hair healthThe scalp produces sebum which is rich in vitamin A. Papaya when applied to the scalp gives the same effect as sebum, which keeps the hair shiny, silky, and lustrous. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.78 AND $ 1.11
$0.89
Orenge

13 Proven Health Super Benefits of Oranges


Orange

 

Did You Know...

The proper name for an orange seed is a pip.              

 

How to Select

Choose oranges with firm, smooth skins, heavy for size.

 

How to Store

Store oranges at room temperature for 1-2 days. 
Refrigerate for 1-2 weeks.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; high in vitamin C. 

 

 Top 10 Ways To Enjoy Oranges

 


  1. A Fruit-FULL Dessert! Add peeled, sliced oranges and grapefruit, orange marmalade, and vanilla extract. Serve topped with low fat lemon yogurt and shredded coconut.

 

  1. Orange Salsa. Grilled fish or chicken topped with orange salsa is sure to be a success! Combine orange peel, chopped oranges, tomato, cilantro, green onion, walnuts, and lime juice. Spoon over fish or chicken.

 

  1. Warm Your Day. Eating oranges added to oatmeal is a great way to start your day.

 

  1. Try an Asian-Inspired Chicken Wrap. Sauté chicken, bell peppers, onion, garlic, and ginger in a little lemon juice, brown sugar, sesame oil, and soy sauce. Stir in chopped orange pieces and serve wrapped in iceberg lettuce leaves.

 

  1. Make fruit kebobs! Add peeled orange wedges, strawberries, cantaloupe, grapes, bananas, and pineapple onto a wooden stick. Dip kebobs in chocolate pudding or low fat fruit yogurt and enjoy.

 

  1. Spice Up Your Fruit Salad.Be sure to include oranges in your next fruit salad. Mix orange slices, mango, and strawberries with a sprinkle of chili powder, a dash of fresh squeezed lime juice, and honey. Serve topped with low fat yogurt.

 

  1. Orange Lemonade! Does your orange juice need a tangy twist? Try making orange lemonade! Combine freshly squeezed orange and lemon juice, water, sugar, and fresh orange and lemon slices in a pitcher. Mix well and chill. Pour over ice for a refreshing mid day pick me up.

 

  1. Add to Salad.Add oranges slices, strawberries, and walnuts onto a bed of your favorite field greens for a salad that’s sure to please.

 

  1. Popsicles … for Springtime or Anytime! Try making orange popsicles. Dissolve orange gelatin into orange juice and water, and pour into popsicle molds or small plastic drinking cups. Freeze until hard. If you use plastic drinking cups, freeze until firm, insert popsicle sticks, then freeze completely. For some new orange combinations, use different flavored gelatin mixes.

 

  1. Slice It or Just Peel and Eat! Whatever your favorite way to eat an orange is, just take a bite into this delicious citrus fruit.



13 Health Benefits of Oranges

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.” Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? I enjoy eating one or two oranges a day most of the year, since they’re easy to eat and provide quick energy. They also provide the following health benefits:

 

13 Health Benefits of Oranges:

  1. Oranges contain phytochemicals that protect against cancer.
    Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancerincluding that of the skin, lung, breast, stomach and colon.

    2. Orange juice can help prevent kidney diseases.

    Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Mandarin oranges fight liver cancer, according to studies. 

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

  1. Oranges lower cholesterol.
    Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
  2. They are rich in potassium and boost heart health.
    Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
  3. They lower the risk of diseases. 
    Oranges are full of vitamin C, which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
  4. Oranges fight against viral infections. 
    Studies show that the abundance of polyphenols in oranges protects against viral infections.

 

Bottom of Form

  1. They relieve constipation.
    Oranges are full of dietary fiber, which stimulates digestive juices and relieves constipation.
  2. They aid in good eye health and protect vision. 
    Oranges are rich in carotenoid compounds, which are converted to vitamin A and help prevent macular degeneration.
  3. They regulate high blood pressure. 
    The flavonoid hesperidin found in oranges helps regulate high blood pressure, and the magnesium in oranges helps maintain blood pressure.
  4. They protect skin. 
    Oranges are full of beta-carotene, which is a powerful antioxidant that protects the cells from damage. Beta-carotene protects the skin from free radicalsand helps prevent the signs of aging.
  5. Oranges alkalize the body.
    Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the bodyafter they are digested. In this respect, they are similar to lemons, which are one of the most alkaline foods available.
  6.  Oranges provide smart carbsand do not cause a blood sugar spike.
    Oranges like all fruits have simple sugars in them, but the orange has a glycaemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat too many oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.


Oranges have a wealth of nutrients including vitamin C, vitamin A precursors, calciumpotassium and pectin. For a complete list of its nutrients go to calories in an orange.

Interesting Orange Facts:

  • Oranges are the largest citrus crop in the world.
  • Brazil produces more oranges than any other country.
  • Navel Oranges are named after the belly button shape near the bottom.
  • About 25 billion oranges are grown each year in America.
  • In the 18th century British sailors took sauerkraut and citrus fruits on the ships to prevent scurvy.
  • Florida produces about 70 percent of the total U.S. crop, and 90 percent of its production goes to make juice.
  • In Queen Victoria’s day, oranges were given as Christmas gifts in England.
  • Two most common varieties of oranges are Navel and Valencia oranges.
  • Orange is the world’s third favourite flavour after chocolate and vanilla.

 

History of the Orange:

  • Oranges were first grown in southeast Asia, northeastern India and southern China and were first cultivated in China around 2500 BC.
  • In the first century AD, Romans brought young orange trees all the way from India to Rome. North Africa began growing oranges in the 1st century AD.
  • Christopher Columbus brought orange seeds in 1493 across the Atlantic Ocean to Spain’s Canary Islands to Haiti, where he planted orange orchards. By 1518 oranges were introduced to Panama and Mexico, and a little later Brazil started growing orange trees.
  • America’s first orange trees were planted in Florida in 1513 by Spanish explorer Juan Ponce de Leon.

Growing Oranges:

Oranges are tropical to semitropical, small evergreen flowering trees growing to about 5 to 8 meters tall. Evergreen means they produce flowers and fruit all at the same time.

Oranges are either sweet or bitter, but most of us eat only the sweet oranges. The most popular sweet varieties are Valencia, Navel, Persian variety and blood orange.

Warm weather can cause the orange skin to re-green, but it will still taste good.

Orange peels contain many volatile oil glands in pits. Interior flesh is composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells.

Selection and Storage:

  • In the northern hemisphere orange fruit season begins in October and lasts until February.
  • The bigger the navel in an orange, the sweeter it will be.
  • Buy fresh fruits that are firm, yet yield to gentle pressure.
  • Fresh oranges have bright color, no wrinkles on the skin and feel heavy for their size.
  • Avoid overly soft oranges with spots and mold.
  • Oranges can be kept at room temperature for a week or so, but keep well for up to two weeks in the refrigerator. Keep them loose in the fruit container and place in the cool area away from excessive moisture, as they tend to get mold easily.
  • Store freshly squeezed orange juice inside the freezer compartment for later use.
  • Store dried orange zest in a cool, dry place in an airtight glass container away from moisture.
  • Moro oranges are also called blood oranges, because the pulp is bright red.

Orange Cautions:

Insecticide is sprayed over most orange crops. It is important to, at the very least, wash the oranges in cold running water before use, or even better, wash them in a fruit and vegetable rinse. Organic oranges do not have these chemicals and are best suited for zest preparation.

For those susceptible to foodborne illness, you may need to avoid drinking unpasteurized or fresh-squeezed juice that could contain harmful bacteria. Try sticking to pasteurized juices.

Preparation and Serving Tips:

It is simple to eat a fresh orange anytime or anywhere. Be sure to wash them under running water to remove surface dirt and any pesticide residues.

Making fresh orange juice at home is easy and much better than commercial drinks that may contain preservatives and artificial coloring. Oranges will produce more juice when warmer, so always juice them when they are at room temperature. You can roll the orange under the palm of your hand on a flat surface to help extract more juice. Also, it is best to drink the juice at room temperature.

The outermost part of the rind can be grated to produce orange zest. It is important that you use an organic orange as this is where all the pesticides will be

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.50 AND $ 3.06
$2.67
Mango - willard

Super Fast 10 Health Benefits of Mangos


Mango

 

Did You Know...

Mangos are the most widely consumed fruit in the world.  

               

 How to Select

Choose slightly firm mangos with sweet aroma. Avoid sap on skin.

 

How to Store

Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangos.

 

Nutrition Benefits

Low fat; saturated fat free; sodium free; cholesterol free; high in vitamin A; good source of vitamin C.

  

Top 10 Ways To Enjoy Mangos 

  

  1. Mango Salsa.Create a mango salsa with mangos, red onions, jalapenos, cilantros and lime juice. Serve over fish, shrimp, chicken or pork. Also try our Mango Avocado Salsa.

 

  1. Frozen Treat!Blend sliced mangos and orange juice, freeze in ice trays and enjoy! A cool treat on a hot day … or any day! Your kids will love it!

 

  1. Puree & Drizzle.Puree a mango then drizzle over low-fat vanilla ice cream and top off with raspberries. It’s a new healthy alternative to please your sweet tooth.

 

  1. Mango Tea.For a naturally sweet taste and a decorative touch, slice and freeze mangos 
    then add to flavored ice teas.

 

  1. Mix into any pancake batter for a refreshing twist to your 
    usual plain or blueberry pancakes.

 

  1. Mango Kebob.Add mangos to the skewers to sweeten up your traditional kebobs.

 

  1. Blend 1 cup of orange juice, ½ cup of yogurt and one banana. Add 6 ice cubes and 1 diced mango. Blend again. Enjoy!

 

  1. PB & … M?Skip the jelly and top your peanut butter with mangos! Toast whole wheat bread, spread with peanut butter and add mango slices. A sweet change to the old standby.

 

  1. Parfait!Layer low-fat vanilla yogurt, whole grain granola, raisins and mangos.

 

  1. Quick Dessert or Sweet Side.Mix mango, banana, strawberries and oranges in a bowl with chili powder, lime juice and honey. Serve chilled. Here’s the



10 Health Benefits of Mangos

 

Mangos taste so good that people forget they are also healthy!  Discover how the “king of fruits” can help you, plus why monkeys eat mango seeds and a few mango cautions and concerns.

Health Benefits

  1. Prevents Cancer: 
    Research has shown antioxidant compounds in mangofruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
  2. Lowers Cholesterol: 
    The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
  3. Clears the Skin: 
    Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
  4.  Improves Eye Health: 
    One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
  5. Alkalizes the Whole Body:
    The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserveof the body.

  6. May Help with Diabetes: 

    Mango leaves help normalize insulin levels in the blood. The remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycaemic index (41-60) so moderate quantities will not spike your sugar levels.
  7. Promotes Healthy Sex: 
    Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.

 

Bottom of Form

  1. Improves Digestion: 
    Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
  2. Helps Fight Heat Stroke:
    Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an Ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
  3. Boosts the Immune System:
    The generous amounts of vitamin Cand vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

 

Nutrition by the Numbers
One cup (225 grams contain) contains the following. Percentages apply to daily value.

  • 105 calories
  • 76 percentvitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percentvitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percentcopper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percentpotassium (to balance out our high sodium intake)
  • 4 percentmagnesium

 

 

How to Prepare a Raw Mango For Fancy and Practical Eating

  1. Hold the mango on its side and cut down on either side of the central seed. You will end with two big “halves” plus the central seed.
    2. Place each half on the cutting board with peel facing down and cut the exposed flesh in a horizontal and vertical pattern, taking care not to cut too deep through the skin.
    3. Then invert the whole half to push out the cubes as shown in the photo above.

Mangos for the Skin:

 

Externally: 
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.

This Mango Mud Mask has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.

Internally:
When eaten, mangos can aid in reducing skin problems, including pimples. Extract the large pit or seed from green mangos. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.

Do Monkeys Know Something We Don’t?

Monkeys eat the seed from the green mango, which Ayurvedic healers suggest gives the monkey its energy and powerful strength to jump in the tress.

Cautions:

  1. If you have a latex allergy, a reaction is possible with mangos, particularly green mangos. This reaction develops because of anacardic acid.
  2. Mango peel and sap contain urushiol, the chemical in poison ivy and poison sumac which can cause an allergic reaction in susceptible individuals.
  3. Mangos are ripened by some dealers using calcium carbide, which can cause serious health problems (one more reason to buy organic).  If you do have inorganic mangos, wash them properly before consuming or soak overnight in water.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.33 AND $ 2.78
$2.50
Mango - TJC

Super Fast 10 Health Benefits of Mangos


Mango

 

Did You Know...

Mangos are the most widely consumed fruit in the world.  

               

 How to Select

Choose slightly firm mangos with sweet aroma. Avoid sap on skin.

 

How to Store

Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangos.

 

Nutrition Benefits

Low fat; saturated fat free; sodium free; cholesterol free; high in vitamin A; good source of vitamin C. 

 

Top 10 Ways To Enjoy Mangos

  

  1. Mango Salsa.Create a mango salsa with mangos, red onions, jalapenos, cilantros and lime juice. Serve over fish, shrimp, chicken or pork. Also try our Mango Avocado Salsa.

 

  1. Frozen Treat!Blend sliced mangos and orange juice, freeze in ice trays and enjoy! A cool treat on a hot day … or any day! Your kids will love it!

 

  1. Puree & Drizzle.Puree a mango then drizzle over low-fat vanilla ice cream and top off with raspberries. It’s a new healthy alternative to please your sweet tooth.

 

  1. Mango Tea.For a naturally sweet taste and a decorative touch, slice and freeze mangos 
    then add to flavored ice teas.

 

  1. Mix into any pancake batter for a refreshing twist to your 
    usual plain or blueberry pancakes.

 

  1. Mango Kebob.Add mangos to the skewers to sweeten up your traditional kebobs.

 

  1. Blend 1 cup of orange juice, ½ cup of yogurt and one banana. Add 6 ice cubes and 1 diced mango. Blend again. Enjoy!

 

  1. PB & … M?Skip the jelly and top your peanut butter with mangos! Toast whole wheat bread, spread with peanut butter and add mango slices. A sweet change to the old standby.

 

  1. Parfait!Layer low-fat vanilla yogurt, whole grain granola, raisins and mangos.

 

  1. Quick Dessert or Sweet Side.Mix mango, banana, strawberries and oranges in a bowl with chili powder, lime juice and honey. Serve chilled. Here’s the



10 Health Benefits of Mangos

 

Mangos taste so good that people forget they are also healthy!  Discover how the “king of fruits” can help you, plus why monkeys eat mango seeds and a few mango cautions and concerns.

Health Benefits

  1. Prevents Cancer: 
    Research has shown antioxidant compounds in mangofruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
  2. Lowers Cholesterol: 
    The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
  3. Clears the Skin: 
    Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
  4.  Improves Eye Health: 
    One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
  5. Alkalizes the Whole Body:
    The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserveof the body.

  6. May Help with Diabetes: 

    Mango leaves help normalize insulin levels in the blood. The remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycaemic index (41-60) so moderate quantities will not spike your sugar levels.
  7. Promotes Healthy Sex: 
    Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.

 

Bottom of Form

  1. Improves Digestion: 
    Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
  2. Helps Fight Heat Stroke:
    Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an Ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
  3. Boosts the Immune System:
    The generous amounts of vitamin Cand vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

 

Nutrition by the Numbers
One cup (225 grams contain) contains the following. Percentages apply to daily value.

  • 105 calories
  • 76 percentvitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percentvitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percentcopper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percentpotassium (to balance out our high sodium intake)
  • 4 percentmagnesium

 

 

How to Prepare a Raw Mango For Fancy and Practical Eating

  1. Hold the mango on its side and cut down on either side of the central seed. You will end with two big “halves” plus the central seed.
    2. Place each half on the cutting board with peel facing down and cut the exposed flesh in a horizontal and vertical pattern, taking care not to cut too deep through the skin.
    3. Then invert the whole half to push out the cubes as shown in the photo above.

Mangos for the Skin:

 

Externally: 
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.

This Mango Mud Mask has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.

Internally:
When eaten, mangos can aid in reducing skin problems, including pimples. Extract the large pit or seed from green mangos. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.

Do Monkeys Know Something We Don’t?

Monkeys eat the seed from the green mango, which Ayurvedic healers suggest gives the monkey its energy and powerful strength to jump in the tress.

Cautions:

  1. If you have a latex allergy, a reaction is possible with mangos, particularly green mangos. This reaction develops because of anacardic acid.
  2. Mango peel and sap contain urushiol, the chemical in poison ivy and poison sumac which can cause an allergic reaction in susceptible individuals.
  3. Mangos are ripened by some dealers using calcium carbide, which can cause serious health problems (one more reason to buy organic).  If you do have inorganic mangos, wash them properly before consuming or soak overnight in water.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 3.89 AND $ 5.00
$4.00
Mango - karthakolomban

Super Fast 10 Health Benefits of Mangos


Mango

 

Did You Know...

Mangos are the most widely consumed fruit in the world.  

               

 How to Select

Choose slightly firm mangos with sweet aroma. Avoid sap on skin.

 

How to Store

Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangos.

 

Nutrition Benefits

Low fat; saturated fat free; sodium free; cholesterol free; high in vitamin A; good source of vitamin C. 

 

Top 10 Ways To Enjoy Mangos 

  

  1. Mango Salsa.Create a mango salsa with mangos, red onions, jalapenos, cilantros and lime juice. Serve over fish, shrimp, chicken or pork. Also try our Mango Avocado Salsa.

 

  1. Frozen Treat!Blend sliced mangos and orange juice, freeze in ice trays and enjoy! A cool treat on a hot day … or any day! Your kids will love it!

 

  1. Puree & Drizzle.Puree a mango then drizzle over low-fat vanilla ice cream and top off with raspberries. It’s a new healthy alternative to please your sweet tooth.

 

  1. Mango Tea.For a naturally sweet taste and a decorative touch, slice and freeze mangos 
    then add to flavored ice teas.

 

  1. Mix into any pancake batter for a refreshing twist to your 
    usual plain or blueberry pancakes.

 

  1. Mango Kebob.Add mangos to the skewers to sweeten up your traditional kebobs.

 

  1. Blend 1 cup of orange juice, ½ cup of yogurt and one banana. Add 6 ice cubes and 1 diced mango. Blend again. Enjoy!

 

  1. PB & … M?Skip the jelly and top your peanut butter with mangos! Toast whole wheat bread, spread with peanut butter and add mango slices. A sweet change to the old standby.

 

  1. Parfait!Layer low-fat vanilla yogurt, whole grain granola, raisins and mangos.

 

  1. Quick Dessert or Sweet Side.Mix mango, banana, strawberries and oranges in a bowl with chili powder, lime juice and honey. Serve chilled. Here’s the



10 Health Benefits of Mangos

 

Mangos taste so good that people forget they are also healthy!  Discover how the “king of fruits” can help you, plus why monkeys eat mango seeds and a few mango cautions and concerns.

Health Benefits

  1. Prevents Cancer: 
    Research has shown antioxidant compounds in mangofruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
  2. Lowers Cholesterol: 
    The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
  3. Clears the Skin: 
    Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
  4.  Improves Eye Health: 
    One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
  5. Alkalizes the Whole Body:
    The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserveof the body.

  6. May Help with Diabetes: 

    Mango leaves help normalize insulin levels in the blood. The remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycaemic index (41-60) so moderate quantities will not spike your sugar levels.
  7. Promotes Healthy Sex: 
    Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.

 

Bottom of Form

  1. Improves Digestion: 
    Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
  2. Helps Fight Heat Stroke:
    Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an Ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
  3. Boosts the Immune System:
    The generous amounts of vitamin Cand vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

 

Nutrition by the Numbers
One cup (225 grams contain) contains the following. Percentages apply to daily value.

  • 105 calories
  • 76 percentvitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percentvitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percentcopper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percentpotassium (to balance out our high sodium intake)
  • 4 percentmagnesium

 

 

How to Prepare a Raw Mango For Fancy and Practical Eating

  1. Hold the mango on its side and cut down on either side of the central seed. You will end with two big “halves” plus the central seed.
    2. Place each half on the cutting board with peel facing down and cut the exposed flesh in a horizontal and vertical pattern, taking care not to cut too deep through the skin.
    3. Then invert the whole half to push out the cubes as shown in the photo above.

Mangos for the Skin:

 

Externally: 
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.

This Mango Mud Mask has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.

Internally:
When eaten, mangos can aid in reducing skin problems, including pimples. Extract the large pit or seed from green mangos. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.

Do Monkeys Know Something We Don’t?

Monkeys eat the seed from the green mango, which Ayurvedic healers suggest gives the monkey its energy and powerful strength to jump in the tress.

Cautions:

  1. If you have a latex allergy, a reaction is possible with mangos, particularly green mangos. This reaction develops because of anacardic acid.
  2. Mango peel and sap contain urushiol, the chemical in poison ivy and poison sumac which can cause an allergic reaction in susceptible individuals.
  3. Mangos are ripened by some dealers using calcium carbide, which can cause serious health problems (one more reason to buy organic).  If you do have inorganic mangos, wash them properly before consuming or soak overnight in water.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 3.22 AND $ 4.33
$3.33
Mango - Curry

Super Fast 10 Health Benefits of Mangos


Mango

 

Did You Know...

Mangos are the most widely consumed fruit in the world.                

 

How to Select

Choose slightly firm mangos with sweet aroma. Avoid sap on skin. 

How to Store

Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangos. 

Nutrition Benefits

Low fat; saturated fat free; sodium free; cholesterol free; high in vitamin A; good source of vitamin C.

 

Top 10 Ways To Enjoy Mangos 

  

Mango Salsa. Create a mango salsa with mangos, red onions, jalapenos, cilantros and lime juice. Serve over fish, shrimp, chicken or pork. Also try our Mango Avocado Salsa.

 

 Frozen Treat! Blend sliced mangos and orange juice, freeze in ice trays and enjoy! A cool treat on a hot day … or any day! Your kids will love it!

 

 Puree & Drizzle. Puree a mango then drizzle over low-fat vanilla ice cream and top off with raspberries. It’s a new healthy alternative to please your sweet tooth.

 

 Mango Tea. For a naturally sweet taste and a decorative touch, slice and freeze mangos 
then add to flavored ice teas.

 

 Pancakes. Mix into any pancake batter for a refreshing twist to your 
usual plain or blueberry pancakes.

 

 Mango Kebob. Add mangos to the skewers to sweeten up your traditional kebobs.

 

 Smoothie. Blend 1 cup of orange juice, ½ cup of yogurt and one banana. Add 6 ice cubes and 1 diced mango. Blend again. Enjoy!

 

 PB & … M? Skip the jelly and top your peanut butter with mangos! Toast whole wheat bread, spread with peanut butter and add mango slices. A sweet change to the old standby.

 

 Parfait! Layer low-fat vanilla yogurt, whole grain granola, raisins and mangos.

 

Quick Dessert or Sweet Side. Mix mango, banana, strawberries and oranges in a bowl with chili powder, lime juice and honey. Serve chilled. Here’s the recipe: Healthy Fruit Salad.

10 Health Benefits of Mangos

 

Mangos taste so good that people forget they are also healthy!  Discover how the “king of fruits” can help you, plus why monkeys eat mango seeds and a few mango cautions and concerns.

Health Benefits

  1. Prevents Cancer: 
    Research has shown antioxidant compounds in mangofruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
  2. Lowers Cholesterol: 
    The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
  3. Clears the Skin: 
    Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
  4.  Improves Eye Health: 
    One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
  5. Alkalizes the Whole Body:
    The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserveof the body.

  6. May Help with Diabetes: 

    Mango leaves help normalize insulin levels in the blood. The remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycaemic index (41-60) so moderate quantities will not spike your sugar levels.
  7. Promotes Healthy Sex: 
    Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.

 

Bottom of Form

  1. Improves Digestion: 
    Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
  2. Helps Fight Heat Stroke:
    Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an Ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
  3. Boosts the Immune System:
    The generous amounts of vitamin Cand vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

 

Nutrition by the Numbers
One cup (225 grams contain) contains the following. Percentages apply to daily value.

  • 105 calories
  • 76 percentvitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percentvitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percentcopper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percentpotassium (to balance out our high sodium intake)
  • 4 percentmagnesium

 

 

How to Prepare a Raw Mango For Fancy and Practical Eating

  1. Hold the mango on its side and cut down on either side of the central seed. You will end with two big “halves” plus the central seed.
    2. Place each half on the cutting board with peel facing down and cut the exposed flesh in a horizontal and vertical pattern, taking care not to cut too deep through the skin.
    3. Then invert the whole half to push out the cubes as shown in the photo above.

Mangos for the Skin:

 

Externally: 
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.

This Mango Mud Mask has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.

Internally:
When eaten, mangos can aid in reducing skin problems, including pimples. Extract the large pit or seed from green mangos. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.

Do Monkeys Know Something We Don’t?

Monkeys eat the seed from the green mango, which Ayurvedic healers suggest gives the monkey its energy and powerful strength to jump in the tress.

Cautions:

  1. If you have a latex allergy, a reaction is possible with mangos, particularly green mangos. This reaction develops because of anacardic acid.
  2. Mango peel and sap contain urushiol, the chemical in poison ivy and poison sumac which can cause an allergic reaction in susceptible individuals.
  3. Mangos are ripened by some dealers using calcium carbide, which can cause serious health problems (one more reason to buy organic).  If you do have inorganic mangos, wash them properly before consuming or soak overnight in water.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.72 AND $ 2.22
$1.94
Mandarin

14 Amazing Benefits Of Mandarin Oranges For Skin, Hair And Health


Mandarin Orange

 

Did You Know...

 

“Mandarin oranges” is a term that applies to an entire group of citrus fruits. This group includes such varieties as Satsuma, Clemetine, Dancy, Honey, Pixie, and tangerines in general. Most are sweeter than their other citrus cousins (yet there are some tart varieties), have a bright orange skin that is easy to peel, and inner segments that are easily separated. There are seeded and seedless varieties. The terms “mandarin orange” and “tangerine” are often used interchangeably, particularly outside the United States. This can be confusing, because although a tangerine is a mandarin orange, not all mandarin oranges are tangerines. Tangerines are the most common variety of fresh mandarin orange found in the United States. 

 

How to Select Mandarin Oranges

Select fruits that are unblemished and heavy for their size. Avoid those with cuts, soft spots, or mold. 

How to Store Mandarin Oranges

They may be stored in a cool, dark spot for a few days, but ideally should be refrigerated to extend shelf life up to 2 weeks.

Nutrition Benefits of Mandarin Oranges

Fat free, saturated fat free, cholesterol free, sodium free, an excellent source of vitamin C and a good source of vitamin A

 

14 Amazing Benefits Of Mandarin Oranges For Skin, Hair And Health

 

Mandarins are fruits of an evergreen shrub native to Asia that belongs to the family of Rutaceae and are thought to have originated in the forests of China. Mandarin oranges resemble a common orange in shape but are smaller in size and come with a thin peel.  Clementine, Tangor and Satsuma, Owari are some of the most commonly available mandarin oranges. Mandarin oranges with red orange skins are the most commonly found mandarin and are properly known as tangerine.

Mandarins are harvested mostly during the winter season and canned mandarins are available throughout the year. Mandarin oranges are used in salads and can be eaten raw too. The fruit is sweet and juicy and provides flavour to candies, bubble gums and ice cream. Mandarin peels contain essential oils that are used in the perfume industry and skin care preparations.

Health Benefits of Mandarin Oranges:

Mandarin oranges do much more than providing a pleasant taste. There are number of mandarin orange health benefits like preventing cancer and weight gain.

  1. Cancer:

Research has revealed that mandarins can lower the risk of developing liver cancer. The carotenoids present mandarin oranges due to high Vitamin A have shown to reduce the risk of liver cancer. Mandarin juice given to hepatitis C patients failed to develop liver cancer because of its high beta cryptoxanthin content. Mandarin has a high level of limonene which has anti-cancer effects and also helps to prevent breast cancer.

  1. Vitamin C:

Mandarins contain a high level of Vitamin C which provides a number of health benefits.  Vitamin C helps to fight a number of unstable molecules in our body known as free radicals through its antioxidant properties. We all are aware of the fact that free radicals in the body can lead to infectious disease and cancer. The antioxidants present in mandarins disarm free radical and prevent cellular damage.

  1. Cholesterol Problems:

Mandarins produce synephrine which curbs the production of cholesterol in the body. The antioxidants present in Mandarin help to lower bad cholesterol and promote good cholesterol. Mandarins combat the free radicals that oxidize the cholesterol which makes the cholesterol to stick to the artery walls. Further they contain soluble and insoluble fiber like hemicellulose and pectin which prevents cholesterol absorption in the gut.

  1. Blood Pressure:

Mandarins also help to lower blood pressure levels. They consist of nutrients and minerals like potassium that lowers the blood pressure. Mandarins keep the blood flow move smoothly through the arteries which keeps the blood pressure normal.

  1. Weight Loss:

Mandarins are a substantial source of fiber. Fiber rich foods keep the stomach full for a longer period of time and reduce the desire or need to eat more food, assisting in weight loss. Doctors have found that eating mandarin oranges benefits to lower insulin, thus instead of storing sugar and converting them to fats, it uses it as a fuel that leads to weight loss.

  1. Healthy Immune System:

Vitamin C in Mandarin is instrumental in preventing cold and is vital for the proper functioning of a healthy immune system. Mandarins have anti-microbial properties that prevent wounds from getting septic and from viral, fungal and bacterial infections.  Mandarins prevent spasm in the digestive and nervous system thus prevents cramps and vomiting. Mandarin is a natural blood purifier that helps to flush out toxins and unwanted substances from the body.

  1. Skin Health:

Vitamin C present in Mandarin is very good for skin both when consumed internally and applied topically on the skin. Regular intake of mandarin juice makes the skin glow and improves the skin tone to a great extent. The antioxidants present in Mandarin protect the skin from harsh UVA rays and help the skin to resist the damage caused by the sun and free radicals. It also reduces the sign of ageing like wrinkles, fine lines and blemishes.

Skin Benefits of Mandarin Oranges:

It is a well-known fact that citrus fruits are great for skin and mandarin is no different.

  1. Antioxidant:

Mandarin comes packed with antioxidants. It can provide 80% of your total daily vitamin C requirement. They help neutralize the harmful toxic effects of free radicals. This makes your skin look younger and healthy.

  1. Glowing Skin:

Mandarins come with a lot of dietary fiber. This makes it easy to cleanse the system. It flushes out all harmful toxins from one’s body. This gives a healthy and natural glow to your face.

  1. Improved Skin Tone:

Mandarins are a good source of vitamin C and E. Both these are essential for a healthy looking skin. Regular intake of mandarins greatly improves the complexion. It also gives you flawless and blemish-free skin.

  1. Fights Wrinkles:

Mandarins are popular for fighting signs of ageing like wrinkles and fine lines. They can be either consumed raw or as juice, and can be applied topically as well.

  1. Heals Wounds:

Mandarin oil (extracted from mandarins) is found to be helpful in growing new cells and tissues. This helps in healing wounds faster.

 

Hair Benefits of Mandarin Oranges:

  1. Antioxidants:

The antioxidant properties of mandarins help fight pollution. Hence they protect your hair by conditioning them.

  1. Shine And Bounce:

You can topically apply mandarin juice to your hair and rinse it thoroughly thereafter. Instant shine and bounce will be visible in your hair. Make sure you apply the mandarin juice only after adding it to your hair oil.

How To Select?

  1. Always look for unblemished fruits. These are good in quality.
  2. Look for glossy fruits when selecting.
  3. Weigh the fruit down with your hand. Always pick the heavier one.
  4. Heavy mandarins mean more juice.
  5. Never pick soft ones.
  6. Watch out for rotten fruits and those with cuts. Avoid them at all costs.

How To Store?

  1. The fruit can be stored for about a week.
  2. Never wash mandarins before storing.
  3. If wet, it can encourage growth of fungus and spoil the fruit.
  4. If not consumed within a week, you can refrigerate it for some more days. Refrigeration can extend its life to up to 2 weeks.

Eating Tips And Recipes?

Mandarins are famous because of their low calorie count and high content of essential nutrients, minerals and vitamins. It is best advised to eat at least 1-2 mandarins every day. Add it to your fruit salad. This will give your salad a much needed protein boost. It can also add a refreshing fragrance and taste to your sweet baked dishes.

Mandarin Orange Healthy Dessert:

Ingredients:

  • 1 box sugar-free gelatine
  • 1 cup of boiling water
  • ½ cup cold water
  • 1 cup drained mandarin oranges
  • 1 cup of light whipped cream
  • 1 cup low-fat yogurt
  • 1 cup crushed pineapple in juice form

Preparation:

  1. In a dish, add gelatine and boiling water and keep stirring until gelatine is completely dissolved.
  2. Now add cold water and pineapple along with mandarin juice.
  3. Let it chill in the fridge until it is completely set.
  4. Now combine the light whipped cream and yogurt as well.
  5. Fold this well into the gelatine mixture.
  6. Let it chill for at least 3-4 hours.
  7. Once it is set well, cut into squares and serve.

Mandarin Orange Fruit Salad:

Ingredients:

  • 1 can of drained mandarin oranges
  • 1 can of pineapple chunks
  • 1 jar of maraschino cherries
  • 1 cup of marshmallows
  • 1 cup of flaked coconut
  • 1 cup of sour cream

Preparation:

  1. Drain all the canned mandarins, pineapple chunks and cherries.
  2. Do not throw away the juice.
  3. You can store it for later use.
  4. Now combine these fruits with flaked coconut and marshmallows.
  5. Toss it well and mix.
  6. Pour in some sour cream and fold it in.
  7. Now let it chill in the refrigerator for few hours and enjoy this salad cold.
  8. You can sprinkle a little sugar to add sweetness.
  9. You may also add other fruits like seedless grapes.
  10. This delicious fruit salad can be enjoyed anytime, especially during summers.

Mandarins are fat free, sodium free, cholesterol free and saturated fat free as well. So eat as many mandarins as you want in a day.

Mandarin Marshmallows Kebabs:

Ingredients:

  • Few thread-peeled mandarins
  • Peeled kiwi fruit
  • Marshmallows
  • Strawberry puree
  • Honey
  • Strawberry yogurt (optional)

Preparation:

  1. Take bamboo skewers and put mandarins, kiwi and marshmallows alternatively.
  2. Now pour strawberry puree and honey on the sticks and serve.
  3. If you like a little creamy texture, you can add strawberry yogurt on the top.
  4. This is an extremely healthy and popular snack amongst kids.
PRICE VARIATION OF THE YEAR – BETWEEN $ 4.17 AND $ 4.44
$4.28
Lime

8 Benefits of Lime Water for Health and Weight Loss


Lime

 

Did You Know...

How to Select

Choose limes with smooth, shiny skin, heavy for size. 

How to Store

Refrigerate limes for up to 2 weeks. 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin C.

8 Benefits of Lime Water for Health and Weight Loss

 

 

Lime water benefits

The human body is about 60 percent water, so it comes as no surprise that water is important to your health. Water flushes toxins from the body, prevents dehydration, and keeps you energized.

It’s essential to drink at least eight 8-ounce glasses of fluid a day, including water.

If you don’t like the taste of plain water, you may prefer juices and teas. These beverages are often sweetened and contain more calories though, so water is ideal.

If you can’t drink water by itself, squeezing a little lime juice into the glass can make the beverage tolerable. You’ll also enjoy the nutritious benefits of lime.

Lime, a type of citrus fruit, is an excellent source of antioxidants. Antioxidants protect your body by preventing or stopping damage caused by free radicals, or chemicals that harm cells.

Limes are also a good source of:

  • potassium
  • vitamins A, B, C, and D
  • calcium
  • magnesium

Whether you’re looking to improve your health or maintain your weight, here are a few benefits of adding a splash of lime to your water.

Highlights

  1. Drinking eight 8-ounce glasses of water every day provides a number of health benefits.
  2. Drinking lime in your water provides you with antioxidants.
  3. Limes are a good source of magnesium and potassium.
  4. Rejuvenates skin

Several skin care products claim to promote healthier, younger looking skin. But you don’t have to spend money on expensive products to improve the smoothness and appearance of your skin.

Limes contain vitamin C and flavonoids, the antioxidants that strengthen collagen. Drinking lime water can hydrate and rejuvenate your skin. Vitamin C and flavonoids are also found in some topical skin care products.

It’s not recommended that you put lime juice directly on your skin since sun exposure after application can result in phytophotodermatitis, or a painful lime burn.

  1. Improves digestion

Drinking lime water improves digestion. Limes are acidic and they help saliva break down food for better digestion. Additionally, flavonoids in limes stimulate secretion of digestive juices.

If you experience constipation, the acidity of limes can clear the excretory system and stimulate bowel activity.

And if you deal with frequent heartburn or acid reflux, drinking a glass of warm water with 2 teaspoons of lime juice about 30 minutes before meals may help prevent reflux symptoms.

  1. Fights infections

Your risk of an infection is higher during cold and flu season. If you want to stay healthy, sip on lime juice throughout the day.

The vitamin C and antioxidants in limes can strengthen your immune system and help your body fight off infections such as the cold and flu virus. It may also shorten the duration of an illness.

  1. Helps with weight loss

Who doesn’t want to maintain a healthy weight? Unfortunately, losing weight is easier said than done.

Another benefit of lime water is that it helps you manage your weight. Citric acids can boost metabolism, helping you burn more calories and store less fat.

Regular physical activity and portion control are important to losing excess pounds and weight control. Therefore, aim for at least 30 minutes of physical activity most days of the week, and make half of each meal fruits and vegetables.

To get your day off to a good start and rev your metabolism, drink a glass of lime water in the morning, or suck on a lime wedge before meals.

  1. Lowers blood sugar

As an excellent source of vitamin C, limes can be helpful for people with diabetes.

Limes have a low glycemic index and help regulate how your body absorbs sugar into the bloodstream. As a result, you may experience fewer blood sugar spikes.

  1. Reduces heart disease

Limes are a good source of magnesium and potassium, which promote heart health.

Potassium can naturally lower blood pressure and improve blood circulation, which reduces your risk of a heart attack and stroke.

Research is ongoing on lime compounds called limonins that may be able to reduce cholesterol levels. High blood pressure when combined with high cholesterol can harden and narrow blood vessels. They also raise the risk of heart attack, stroke, and heart disease.

  1. Prevents cancer

Cancer is the uncontrolled growth of abnormal cells, and it can develop in different parts of the body including the breasts, lungs, and kidneys.

Drinking lime water may reduce your risk of developing cancer and help you fight the disease. The antioxidant properties in limes promote healthy cell growth and improve the function of your immune system.

  1. Reduces inflammation

Arthritis, gout, and other joint problems are all caused by inflammation. Vitamin C can reduce the level of inflammation in your body, so adding lime juice to water can relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness.

study reported that those who consumed the least amount of vitamin C were more than three times as likely to develop arthritis.

Limes can also reduce uric acid levels. Uric acid is a waste product the body produces when breaking down foods that contain purines, like meat, liver, mushrooms, and dried beans. High levels of uric acid can cause gout.

Bottom line

Lime water is simple to prepare. You only need to pick up a few limes from the grocery store.

Wash fresh limes thoroughly to remove pesticides, dirt, and wax. After filling a glass with water, squeeze juice from one or two limes into the glass.

For the best results, drink lime water without sugar or other additives.

 



PRICE VARIATION OF THE YEAR – BETWEEN $ 3.28 AND $ 6.06
$3.33
Guava - White

8 Health Super Benefits of Eating Guavas


Guava

 

Did You Know...

There are many varieties of guavas with skins of yellow, red or purple, and flesh that is yellow, pink or red. Eat everything including the seeds. They make delicious drinks and jelly. 

 

How to Select

Select guavas that give to gentle pressure and are unblemished. 

How to Store

Ripen guavas at room temperature until they give to gentle pressure. Refrigerate ripe guavas immediately, and use within 4 days. 

Nutrition Benefits

Low in fat, saturated fat free, cholesterol free, sodium free, good source of potassium, folate, fiber, Vitamin A, excellent source of vitamin C.

8 Health Benefits of Eating Guavas

Guavas are a tropical superfruit originating in Central America.

They are oval in shape with light green or yellow skin and contain edible seeds.

They are amazingly rich in antioxidants, vitamin C, potassium and fiber. This remarkable nutrient content gives them many health benefits.

This article lists all the health benefits of guavas that are backed by scientific research.

  1. Guava Extract and Guava Leaf Tea May Help Lower Blood Sugar Levels

There is some evidence that guava can improve blood sugar control.

Several test-tube and animal studies found guava extract reduced blood sugar levels, improved long-term blood sugar control and reduced insulin resistance (12345).

This is good news for people with diabetes or those at risk.

A few studies involving humans have also shown impressive results.

One study of 19 people found that drinking guava leaf tea lowered blood sugar levels after a meal. The effects lasted for up to two hours (3).

Another study involving 20 people with type 2 diabetes found that drinking guava leaf tea reduced blood sugar levels after a meal by more than 10% (3).

BOTTOM LINE:

Guava extract may help improve blood sugar control in people with diabetes or those at risk.

  1. Eating More Guavas May Help Keep Your Heart Healthy

Guavas may help boost heart health in a number of different ways.

Many scientists believe that the high levels of antioxidants and vitamins in guava may help protect the heart against damage from free radicals (6).

The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.

Eating guavas has also been linked to lower blood pressure, a decrease in "bad" LDL cholesterol and a rise in "good" HDL cholesterol (7).

Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, adding moderate amounts of guava to your diet could lead to valuable benefits.

A 12-week study of 120 people found that eating ripe guava before meals caused an overall decrease in blood pressure by 8–9 points, a reduction in total cholesterol by 9.9% and an increase in "good" HDL cholesterol by 8% (8).

This same effect has been seen in several other studies (910).

BOTTOM LINE:

Moderate consumption of guavas can have a positive effect on heart health by lowering blood pressure, decreasing bad cholesterol and increasing good cholesterol.

  1. Guava Leaf Extract May Help Relieve Painful Symptoms of Menstruation

Many women experience dysmenorrhea — painful symptoms of menstruation such as stomach cramps.

However, there is some evidence that guava extract can actually reduce the pain intensity of menstrual cramps.

A study involving 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers (11).

Guava leaf extract is thought to have a "spasmolytic" effect on the uterus, meaning it can relieve spasms of smooth muscle, also known as cramps (12).

BOTTOM LINE:

Taking at least 6 mg of guava leaf extract daily may help decrease symptoms of painful menstruation.

  1. Eating More Guavas or Taking Guava Extract May Benefit the Digestive System

Guavas are an excellent source of dietary fiber.

Therefore, eating more guavas may help aid in healthy bowel movements and prevent constipation.

Just one guava can provide 12% of your recommended daily intake of fiber (13).

As well as preventing or relieving constipation, guavas may reduce the intensity and duration of diarrhea (141516).

Several studies have also shown that guava leaf extract is antimicrobial. This means it can disable harmful microbes in the gut that can cause diarrhea (1417).

BOTTOM LINE:

Consuming guavas or guava extract may prevent or reduce the symptoms of diarrhea and constipation.

  1. Guavas Are Weight Loss Friendly

Guavas are a weight loss friendly food.

With only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack (13).

Unlike some other low-calorie snacks, they are packed full of vitamins and minerals — so you aren't losing out on important nutrients.

They taste great too. When guavas are ripe, they're naturally sweet.

BOTTOM LINE:

Guavas are full of fiber and low in calories, making them a weight loss friendly snack.

  1. High Levels of Antioxidants in Guavas Can Have an Anti-Cancer Effect

Guava extract has been shown to have an anti-cancer effect. Test-tube and animal studies show that guava extract can prevent and even stop the growth of cancer cells (1819).

This is likely due to the high levels of powerful antioxidants that prevent free radicals from damaging cells, one of the main causes of cancer (19).

One test-tube study found that guava leaf oil was four times more effective at stopping cancer cell growth than certain cancer drugs (20).

The effect of guava extract on cancer cells in living humans still needs to be explored.

BOTTOM LINE:

The high levels of antioxidants in guava can help prevent the development and growth of cancer cells.

  1. Eating Guavas May Help Boost Your Immunity

Having low levels of vitamin C in your body is linked to an increased risk of infections and illness.

Guavas are a fantastic way to get this nutrient, as they're one of the richest food sources of vitamin C.

In fact, one guava provides about double the Reference Daily Intake (RDI) for vitamin C. This is almost twice the amount you would get from eating an orange (13).

Vitamin C plays an important role in maintaining a healthy immune system (21).

Although it's not proven to prevent the common cold, vitamin C has been shown to reduce its duration (22).

It has also been shown to be antimicrobial. This means it helps kill off bad bacteria and viruses that can lead to infections (21).

Because vitamin C can easily be flushed out of the body, it's important to regularly get enough through the diet.

BOTTOM LINE:

Guavas are one of the richest food sources of vitamin C. Maintaining adequate levels of this vitamin is important for protecting against illness and infections.

  1. Eating Guavas May Be Good for Your Skin

The wide range of vitamins and antioxidants packed into a guava may do wonders for your skin. Their high levels of antioxidants may help protect the skin from damage. This can slow down its aging process, helping prevent wrinkles (23).

What's more, guava extract may even help treat acne.

One test-tube study found that guava leaf extract was effective at killing acne-causing bacteria in the skin. This is likely due to the antimicrobial and anti-inflammatory properties of guava extract (24).

More studies are needed to confirm the role of guavas and guava extract in maintaining healthy skin.

BOTTOM LINE:

The antioxidants and vitamins in guavas can help slow down the aging of skin, while guava extract may help treat acne.

Take Home Message

Guavas are incredibly delicious and packed with nutrients.

They are low in calories, loaded with fiber and make an excellent addition to a healthy diet.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.78 AND $ 3.33
$3.00
Green Lemon

7 Ways Your Body Benefits from Lemon Water


Lemon

 

Did You Know...

Lemon was added to the Crayola crayon box in 1949.          

 

How to Select

Choose lemons with firm, thin, smooth skin, heavy for size. 

How to Store

Refrigerate lemons for up to 2 weeks. 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin C.

 

7 Ways Your Body Benefits from Lemon Water

 

Overview

Lemon water is all the rage these days.

Many restaurants serve it routinely, and some people start their day with lemon water instead of coffee or tea. There’s no doubt lemons are delicious, but does adding them to water make you healthier?

Much of the evidence supporting lemon water’s health benefits is anecdotal. Little scientific research has been done specifically on lemon water, but research exists on the benefits of lemon and water separately.

Here are seven ways your body may benefit from lemon water.

  1. It promotes hydration

According to the Food and Nutrition Board, general guidelines say that women should get at least 91 ounces per day and men should get at least 125 ounces. This includes water from food and drinks.

Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavour, which may help you drink more.

  1. It’s a good source of vitamin C

Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the cold in some people, but studies are conflicting.

Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.

While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the United States Department of Agriculture, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily amount for adults is 65 to 90 milligrams.

  1. It supports weight loss

Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.

In these mice studies, the antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors in the development of type 2 diabetes.

While the same results need to be proven in humans, anecdotal evidence is strong that lemon water supports weight loss. Whether this is due to people simply drinking more water and feeling full or the lemon juice itself is unclear.

  1. It improves your skin quality

Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.

  1. It aids digestion

Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.

Ayurvedic medicine says the sour lemon taste helps stimulate your “agni.” In Ayurvedic medicine, a strong agni jump-starts the digestive system, allowing you to digest food more easily and helping to prevent the build up of toxins.

  1. It freshens breath

Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish.

You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to breath caused by bacteria.

  1. It helps prevent kidney stones

The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Drinking lemon water not only gets you citrate, but also the water you need to help prevent or flush out stones.

How to make lemon water

In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.

When making lemon water, always use fresh lemons rather than artificial lemon from a bottle.

To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.

Infuse more flavour or add a health boost to lemon water by adding:

 

You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices. Always wash the produce well before slicing and using.

Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.

You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.

Side effects of lemon water

Lemon water is generally safe to drink, but there are a few potential side effects to be aware of.

Lemon contains citric acid, which may erode tooth enamel. To limit the risk, drink lemon water through a straw, and rinse your mouth with plain water afterwards.

When it comes to heartburn, lemon water can go either way. The citric acid may cause heartburn in some people. Others experience relief from heartburn, as lemon juice becomes alkaline, reducing acidity in digestion. Only experimenting can tell its effect on you.

Some people report more frequent trips to the bathroom when drinking lemon water. Although vitamin C is often believed to be a diuretic, something that increases the amount of urine you produce, evidence doesn’t show that vitamin C from natural sources like lemons has diuretic effects.

If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake.

The takeaway

Research shows lemon water has many potential health benefits. Aside from those, adding lemon to your water may help you drink more throughout the day and keep you hydrated. Staying hydrated is critical to good health, so lemon water is pretty much a win-win.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.00 AND $ 4.56
$4.17
Grape - Red

Top 12 Health Benefits of Eating Grapes


Grapes

 

Did You Know...

The Concord grape is the only variety native to North America.  All other varieties grown here were started from imported vines. 

How to Select

Choose plump, firm grapes that are firmly attached to the stem.

 

How to Store

Store grapes in a plastic bag in the refrigerator for up to 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free 

 

Top 10 Ways To Enjoy Grapes

  

  1. Chilled … Over Salad.Add chilled grapes to your favorite low-fat chicken, seafood, or pasta salad for a refreshing twist on your old favorites!

 

  1. Grapes & Veggies.Grapes have enough sweetness to pass around so toss some in with your favorite veggies [or your kids’ most-hated veggies] and enjoy a unique taste experience. 

 

  1. French Toast á la … Grape?Yes indeed. Make French toast with whole wheat bread, cinnamon, and egg whites. Top with sliced grapes and little bit of maple syrup! It’s delicious!

 

  1. A New Kabob.Entertaining? Try our Fruit Kabobs with Sweet Yogurt Dip. It’s a quick and easy snack both kids and adults will love.

 

  1. Grapes & Cheese.Cubed cheese, whole wheat crackers and sweet grapes are a snack-time favorite!

 

  1. 100% Pure Goodness.Great straight up or on the rocks, 100% grape juice is the perfect way to start your day or to cool down a summer night. Always in season, 100% grape juice fits any occasion and is a healthy soda-substitute for the kids!

 

  1. Kid-Friendly Fun.Slice honeydew into 6-8 slices. Hollow out some of the melon (but no all of it) and add cottage cheese and grapes in the center. Let the kids help you fill them up!

 

  1. The Fruit Salad Staple.Rinse and slice fresh grapes and all of your favorite fruits together for a simple treat anytime of the day!

 

  1. Pop a Few.Grapes are a quick, easy and portable snack. Pack some up for school, work or as the perfect on-the-road snack for the kids. Just rinse and enjoy! They are delicious as is.

 

  1. Grapes & Grains.For a great chilled side dish with plenty of color and crunch, try our Grapes and Grains.

Top 12 Health Benefits of Eating Grapes

Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking.

There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.

Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. The majority of grapes grown in the US are from California.

Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

Here are the top 12 health benefits of eating grapes.

  1. Packed With Nutrients, Especially Vitamins C and K

Share on Pinterest

Grapes are high in several important nutrients.

One cup (151 grams) of red or green grapes contains the following nutrients (1):

  • Calories: 104
  • Carbs:3 grams
  • Protein: 1 grams
  • Fat:2 grams
  • Fiber: 4 grams
  • Vitamin C: 27% of the Reference Daily Intake (RDI)
  • Vitamin K:28% of the RDI
  • Thiamine: 7% of the RDI
  • Riboflavin:6% of the RDI
  • Vitamin B6:6% of the RDI
  • Potassium: 8% of the RDI
  • Copper: 10% of the RDI
  • Manganese:5% of the RDI

 

One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones (2).

They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health (3).

SUMMARY

Grapes contain many important vitamins and minerals, including more than one-quarter of the RDIs for vitamins C and K.

  1. High Antioxidant Contents May Prevent Chronic Diseases

Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.

Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease (4).

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit (56).

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts (7).

Red grapes contain higher numbers of antioxidants due to the anthocyanin’s that give them their colour (5).

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds (8).

One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.

Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer (9).

Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well (6).

SUMMARY

Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.

  1. Plant Compounds May Protect Against Certain Types of Cancer

Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer (6).

Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body (10).

However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanin’s and catechins — all of which may have beneficial effects against cancer (11).

Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies (1213).

Additionally, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk (14).

Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models (151617).

While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer (18).

SUMMARY

Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.

  1. Beneficial for Heart Health in Various Impressive Ways

There are several reasons why eating grapes is good for your heart.

May Help Lower Blood Pressure

One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI (1).

This mineral is necessary for maintaining healthy blood pressure levels.

Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke (19).

A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium (20).

May Help Reduce Cholesterol

Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption (21).

In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower total and “bad” LDL cholesterol. White grapes did not have the same effect (22).

Additionally, diets high in resveratrol, such as the Mediterranean diet, have been shown to decrease cholesterol levels as well (23).

SUMMARY

Compounds in grapes and red wine may protect against heart disease. Grapes may help lower blood pressure and cholesterol.

  1. May Decrease Blood Sugar Levels and Protect Against Diabetes

Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes (1).

They have a low glycemic index (GI) of 53, a measure of how quickly a food raises blood sugar.

Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group (24).

Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels (25).

Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar (26).

Managing your blood sugar levels over time is an important factor in reducing your risk of diabetes.

SUMMARY

Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.

  1. Contain Several Compounds That Benefit Eye Health

The plant chemicals found in grapes may protect against common eye diseases.

In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit (27).

In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease (28).

According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease (29).

Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have demonstrated that these compounds help protect the eyes from damage from blue light (30).

SUMMARY

Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

  1. May Improve Memory, Attention and Mood

Eating grapes may benefit your brain health and boost your memory.

In a 12- week study in 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values (31).

Another study in healthy young adults showed that drinking about 8 ounces (230 ml) of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption (32).

Studies in rats have shown that resveratrol improved learning, memory and mood when taken for 4 weeks (33).

Additionally, the rats’ brains showed signs of increased growth and blood flow (33).

Resveratrol may also help protect against Alzheimer’s disease, though studies in humans are needed to confirm this (34).

SUMMARY

Grapes contain compounds that may improve memory, attention and mood and may protect against Alzheimer’s disease, though more human-based research is needed to confirm some of these benefits.

  1. Contain Many Nutrients Important for Bone Health

Grapes contain many minerals necessary for bone health, including calcium, magnesium, potassium, phosphorus, manganese and vitamin K (135).

Though studies in rats have shown that resveratrol improved bone density, these results have not been confirmed in humans (363738).

In one study, rats fed freeze-dried grape powder for 8 weeks had better bone absorption and retention of calcium versus rats that did not receive the powder (37).

Human-based studies on the effect of grapes on bone health are currently lacking.

SUMMARY

Grapes contain many nutrients important for bone health, including calcium, magnesium, phosphorus and vitamin K. Studies in rats have shown that grapes may have protective effects on bones, but human studies are needed to confirm these benefits.

  1. May Protect Against Certain Bacteria, Viruses and Yeast Infections

Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections (3940).

Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system (141)

Grape skin extract has been shown to protect against the flu virus in test-tube studies (42).

Additionally, compounds in grapes stopped the herpes virus, chicken pox and yeast infections from spreading in test-tube studies (43).

Resveratrol may also protect against foodborne illnesses. When added to different types of food, it was shown to prevent the growth of harmful bacteria, such as E. Coli ( target="_blank"44).

SUMMARY

Grapes contain several compounds that have shown beneficial effects against certain bacteria, viruses and yeast infections.

  1. May Slow Down Aging and Promote Longevity

Plant compounds found in grapes may affect aging and lifespan.

Resveratrol has been shown to lengthen lifespan in a variety of animal species (45).

This compound stimulates a family of proteins called sirtuins, which have been linked to longevity (46).

One of the genes that resveratrol activates is the SirT1 gene. This is the same gene activated by low-calorie diets, which has been linked to longer lifespans in animal studies (4748).

Resveratrol also affects several other genes associated with aging and longevity (49).

SUMMARY

Resveratrol in grapes has been shown to activate genes associated with slower aging and longer lifespan.

  1. May Prevent Chronic Diseases by Decreasing Inflammation

Chronic inflammation plays a key role in the development of chronic diseases, such as cancer, heart disease, diabetes, arthritis and autoimmune diseases, to name just a few (50).

Resveratrol has been linked to powerful anti-inflammatory properties (51).

In a study in 24 men with metabolic syndrome — a risk factor for heart disease — a grape powder extract equivalent to approximately 1.5 cups (252 grams) of fresh grapes increased the number of anti-inflammatory compounds in their blood (52).

Similarly, another study in 75 people with heart disease found that taking grape powder extract increased levels of anti-inflammatory compounds, compared to a control group (53).

A study in rats with inflammatory bowel disease showed that grape juice improved not only signs of the disease but also increased blood levels of anti-inflammatory compounds (54).

SUMMARY

Grapes contain compounds that may have anti-inflammatory effects, which may protect against certain heart and bowel diseases.

  1. Delicious, Versatile and Easily Incorporated Into a Healthy Diet

Grapes are easy to incorporate into a healthy diet. Here are a few ways you can enjoy them:

  • Eat grapes plain as a snack.
  • Freeze grapes for a cool treat.
  • Add chopped grapes to a vegetable or chicken salad.
  • Use grapes in a fruit salad.
  • Add grapes or grape juice to a smoothie.
  • Add grapes to a cheeseboard for an appetizer or dessert.
  • Drink 100% grape juice.

SUMMARY

Grapes are delicious and easy to add to your diet for breakfast, lunch, dinner or simply as a convenient, healthy snack.

The Bottom Line

Grapes contain several important nutrients and powerful plant compounds that benefit your health.

Though they contain sugar, they have a low glycemic index and don’t appear to raise blood sugar levels.

Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes.

Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine.

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.44 AND $ 5.28
$4.86
Grape - Green

Top 12 Health Benefits of Eating Grapes


Grapes

 

Did You Know...

The Concord grape is the only variety native to North America.  All other varieties grown here were started from imported vines. 

How to Select

Choose plump, firm grapes that are firmly attached to the stem.

 

How to Store

Store grapes in a plastic bag in the refrigerator for up to 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free 

 

Top 10 Ways To Enjoy Grapes

  

  1. Chilled … Over Salad.Add chilled grapes to your favorite low-fat chicken, seafood, or pasta salad for a refreshing twist on your old favorites!

 

  1. Grapes & Veggies.Grapes have enough sweetness to pass around so toss some in with your favorite veggies [or your kids’ most-hated veggies] and enjoy a unique taste experience. 

 

  1. French Toast á la … Grape?Yes indeed. Make French toast with whole wheat bread, cinnamon, and egg whites. Top with sliced grapes and little bit of maple syrup! It’s delicious!

 

  1. A New Kabob.Entertaining? Try our Fruit Kabobs with Sweet Yogurt Dip. It’s a quick and easy snack both kids and adults will love.

 

  1. Grapes & Cheese.Cubed cheese, whole wheat crackers and sweet grapes are a snack-time favorite!

 

  1. 100% Pure Goodness.Great straight up or on the rocks, 100% grape juice is the perfect way to start your day or to cool down a summer night. Always in season, 100% grape juice fits any occasion and is a healthy soda-substitute for the kids!

 

  1. Kid-Friendly Fun.Slice honeydew into 6-8 slices. Hollow out some of the melon (but no all of it) and add cottage cheese and grapes in the center. Let the kids help you fill them up!

 

  1. The Fruit Salad Staple.Rinse and slice fresh grapes and all of your favorite fruits together for a simple treat anytime of the day!

 

  1. Pop a Few.Grapes are a quick, easy and portable snack. Pack some up for school, work or as the perfect on-the-road snack for the kids. Just rinse and enjoy! They are delicious as is.

 

  1. Grapes & Grains.For a great chilled side dish with plenty of color and crunch, try our Grapes and Grains.



Top 12 Health Benefits of Eating Grapes

Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking.

There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.

Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. The majority of grapes grown in the US are from California.

Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

Here are the top 12 health benefits of eating grapes.

  1. Packed With Nutrients, Especially Vitamins C and K

Share on Pinterest

Grapes are high in several important nutrients.

One cup (151 grams) of red or green grapes contains the following nutrients (1):

  • Calories: 104
  • Carbs:3 grams
  • Protein: 1 grams
  • Fat:2 grams
  • Fiber: 4 grams
  • Vitamin C: 27% of the Reference Daily Intake (RDI)
  • Vitamin K:28% of the RDI
  • Thiamine: 7% of the RDI
  • Riboflavin:6% of the RDI
  • Vitamin B6:6% of the RDI
  • Potassium: 8% of the RDI
  • Copper: 10% of the RDI
  • Manganese:5% of the RDI

 

One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones (2).

They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health (3).

SUMMARY

Grapes contain many important vitamins and minerals, including more than one-quarter of the RDIs for vitamins C and K.

  1. High Antioxidant Contents May Prevent Chronic Diseases

Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.

Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease (4).

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit (56).

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts (7).

Red grapes contain higher numbers of antioxidants due to the anthocyanin’s that give them their colour (5).

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds (8).

One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.

Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer (9).

Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well (6).

SUMMARY

Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.

  1. Plant Compounds May Protect Against Certain Types of Cancer

Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer (6).

Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body (10).

However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanin’s and catechins — all of which may have beneficial effects against cancer (11).

Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies (1213).

Additionally, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk (14).

Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models (151617).

While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer (18).

SUMMARY

Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.

  1. Beneficial for Heart Health in Various Impressive Ways

There are several reasons why eating grapes is good for your heart.

May Help Lower Blood Pressure

One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI (1).

This mineral is necessary for maintaining healthy blood pressure levels.

Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke (19).

A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium (20).

May Help Reduce Cholesterol

Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption (21).

In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower total and “bad” LDL cholesterol. White grapes did not have the same effect (22).

Additionally, diets high in resveratrol, such as the Mediterranean diet, have been shown to decrease cholesterol levels as well (23).

SUMMARY

Compounds in grapes and red wine may protect against heart disease. Grapes may help lower blood pressure and cholesterol.

  1. May Decrease Blood Sugar Levels and Protect Against Diabetes

Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes (1).

They have a low glycemic index (GI) of 53, a measure of how quickly a food raises blood sugar.

Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group (24).

Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels (25).

Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar (26).

Managing your blood sugar levels over time is an important factor in reducing your risk of diabetes.

SUMMARY

Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.

  1. Contain Several Compounds That Benefit Eye Health

The plant chemicals found in grapes may protect against common eye diseases.

In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit (27).

In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease (28).

According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease (29).

Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have demonstrated that these compounds help protect the eyes from damage from blue light (30).

SUMMARY

Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

  1. May Improve Memory, Attention and Mood

Eating grapes may benefit your brain health and boost your memory.

In a 12- week study in 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values (31).

Another study in healthy young adults showed that drinking about 8 ounces (230 ml) of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption (32).

Studies in rats have shown that resveratrol improved learning, memory and mood when taken for 4 weeks (33).

Additionally, the rats’ brains showed signs of increased growth and blood flow (33).

Resveratrol may also help protect against Alzheimer’s disease, though studies in humans are needed to confirm this (34).

SUMMARY

Grapes contain compounds that may improve memory, attention and mood and may protect against Alzheimer’s disease, though more human-based research is needed to confirm some of these benefits.

  1. Contain Many Nutrients Important for Bone Health

Grapes contain many minerals necessary for bone health, including calcium, magnesium, potassium, phosphorus, manganese and vitamin K (135).

Though studies in rats have shown that resveratrol improved bone density, these results have not been confirmed in humans (363738).

In one study, rats fed freeze-dried grape powder for 8 weeks had better bone absorption and retention of calcium versus rats that did not receive the powder (37).

Human-based studies on the effect of grapes on bone health are currently lacking.

SUMMARY

Grapes contain many nutrients important for bone health, including calcium, magnesium, phosphorus and vitamin K. Studies in rats have shown that grapes may have protective effects on bones, but human studies are needed to confirm these benefits.

  1. May Protect Against Certain Bacteria, Viruses and Yeast Infections

Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections (3940).

Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system (141)

Grape skin extract has been shown to protect against the flu virus in test-tube studies (42).

Additionally, compounds in grapes stopped the herpes virus, chicken pox and yeast infections from spreading in test-tube studies (43).

Resveratrol may also protect against foodborne illnesses. When added to different types of food, it was shown to prevent the growth of harmful bacteria, such as E. Coli ( target="_blank"44).

SUMMARY

Grapes contain several compounds that have shown beneficial effects against certain bacteria, viruses and yeast infections.

  1. May Slow Down Aging and Promote Longevity

Plant compounds found in grapes may affect aging and lifespan.

Resveratrol has been shown to lengthen lifespan in a variety of animal species (45).

This compound stimulates a family of proteins called sirtuins, which have been linked to longevity (46).

One of the genes that resveratrol activates is the SirT1 gene. This is the same gene activated by low-calorie diets, which has been linked to longer lifespans in animal studies (4748).

Resveratrol also affects several other genes associated with aging and longevity (49).

SUMMARY

Resveratrol in grapes has been shown to activate genes associated with slower aging and longer lifespan.

  1. May Prevent Chronic Diseases by Decreasing Inflammation

Chronic inflammation plays a key role in the development of chronic diseases, such as cancer, heart disease, diabetes, arthritis and autoimmune diseases, to name just a few (50).

Resveratrol has been linked to powerful anti-inflammatory properties (51).

In a study in 24 men with metabolic syndrome — a risk factor for heart disease — a grape powder extract equivalent to approximately 1.5 cups (252 grams) of fresh grapes increased the number of anti-inflammatory compounds in their blood (52).

Similarly, another study in 75 people with heart disease found that taking grape powder extract increased levels of anti-inflammatory compounds, compared to a control group (53).

A study in rats with inflammatory bowel disease showed that grape juice improved not only signs of the disease but also increased blood levels of anti-inflammatory compounds (54).

SUMMARY

Grapes contain compounds that may have anti-inflammatory effects, which may protect against certain heart and bowel diseases.

  1. Delicious, Versatile and Easily Incorporated Into a Healthy Diet

Grapes are easy to incorporate into a healthy diet. Here are a few ways you can enjoy them:

  • Eat grapes plain as a snack.
  • Freeze grapes for a cool treat.
  • Add chopped grapes to a vegetable or chicken salad.
  • Use grapes in a fruit salad.
  • Add grapes or grape juice to a smoothie.
  • Add grapes to a cheeseboard for an appetizer or dessert.
  • Drink 100% grape juice.

SUMMARY

Grapes are delicious and easy to add to your diet for breakfast, lunch, dinner or simply as a convenient, healthy snack.

The Bottom Line

Grapes contain several important nutrients and powerful plant compounds that benefit your health.

Though they contain sugar, they have a low glycemic index and don’t appear to raise blood sugar levels.

Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes.

Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine.

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.31 AND $ 5.14
$4.72
Grape - Black

Top 12 Health Benefits of Eating Grapes


Grapes

 

Did You Know...

The Concord grape is the only variety native to North America.  All other varieties grown here were started from imported vines. 

How to Select

Choose plump, firm grapes that are firmly attached to the stem.

 

How to Store

Store grapes in a plastic bag in the refrigerator for up to 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free

 

Top 10 Ways To Enjoy Grapes

  

  1. Chilled … Over Salad.Add chilled grapes to your favorite low-fat chicken, seafood, or pasta salad for a refreshing twist on your old favorites!

 

  1. Grapes & Veggies.Grapes have enough sweetness to pass around so toss some in with your favorite veggies [or your kids’ most-hated veggies] and enjoy a unique taste experience. 

 

  1. French Toast á la … Grape?Yes indeed. Make French toast with whole wheat bread, cinnamon, and egg whites. Top with sliced grapes and little bit of maple syrup! It’s delicious!

 

  1. A New Kabob.Entertaining? Try our Fruit Kabobs with Sweet Yogurt Dip. It’s a quick and easy snack both kids and adults will love.

 

  1. Grapes & Cheese.Cubed cheese, whole wheat crackers and sweet grapes are a snack-time favorite!

 

  1. 100% Pure Goodness.Great straight up or on the rocks, 100% grape juice is the perfect way to start your day or to cool down a summer night. Always in season, 100% grape juice fits any occasion and is a healthy soda-substitute for the kids!

 

  1. Kid-Friendly Fun.Slice honeydew into 6-8 slices. Hollow out some of the melon (but no all of it) and add cottage cheese and grapes in the center. Let the kids help you fill them up!

 

  1. The Fruit Salad Staple.Rinse and slice fresh grapes and all of your favorite fruits together for a simple treat anytime of the day!

 

  1. Pop a Few.Grapes are a quick, easy and portable snack. Pack some up for school, work or as the perfect on-the-road snack for the kids. Just rinse and enjoy! They are delicious as is.

 

  1. Grapes & Grains.For a great chilled side dish with plenty of color and crunch, try our Grapes and Grains.

Top 12 Health Benefits of Eating Grapes

Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking.

There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.

Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. The majority of grapes grown in the US are from California.

Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

Here are the top 12 health benefits of eating grapes.

  1. Packed With Nutrients, Especially Vitamins C and K

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Grapes are high in several important nutrients.

One cup (151 grams) of red or green grapes contains the following nutrients (1):

  • Calories: 104
  • Carbs:3 grams
  • Protein: 1 grams
  • Fat:2 grams
  • Fiber: 4 grams
  • Vitamin C: 27% of the Reference Daily Intake (RDI)
  • Vitamin K:28% of the RDI
  • Thiamine: 7% of the RDI
  • Riboflavin:6% of the RDI
  • Vitamin B6:6% of the RDI
  • Potassium: 8% of the RDI
  • Copper: 10% of the RDI
  • Manganese:5% of the RDI

 

One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones (2).

They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health (3).

SUMMARY

Grapes contain many important vitamins and minerals, including more than one-quarter of the RDIs for vitamins C and K.

  1. High Antioxidant Contents May Prevent Chronic Diseases

Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.

Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease (4).

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit (56).

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts (7).

Red grapes contain higher numbers of antioxidants due to the anthocyanin’s that give them their colour (5).

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds (8).

One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.

Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer (9).

Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well (6).

SUMMARY

Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.

  1. Plant Compounds May Protect Against Certain Types of Cancer

Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer (6).

Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body (10).

However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanin’s and catechins — all of which may have beneficial effects against cancer (11).

Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies (1213).

Additionally, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk (14).

Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models (151617).

While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer (18).

SUMMARY

Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.

  1. Beneficial for Heart Health in Various Impressive Ways

There are several reasons why eating grapes is good for your heart.

May Help Lower Blood Pressure

One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI (1).

This mineral is necessary for maintaining healthy blood pressure levels.

Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke (19).

A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium (20).

May Help Reduce Cholesterol

Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption (21).

In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower total and “bad” LDL cholesterol. White grapes did not have the same effect (22).

Additionally, diets high in resveratrol, such as the Mediterranean diet, have been shown to decrease cholesterol levels as well (23).

SUMMARY

Compounds in grapes and red wine may protect against heart disease. Grapes may help lower blood pressure and cholesterol.

  1. May Decrease Blood Sugar Levels and Protect Against Diabetes

Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes (1).

They have a low glycemic index (GI) of 53, a measure of how quickly a food raises blood sugar.

Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group (24).

Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels (25).

Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar (26).

Managing your blood sugar levels over time is an important factor in reducing your risk of diabetes.

SUMMARY

Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.

  1. Contain Several Compounds That Benefit Eye Health

The plant chemicals found in grapes may protect against common eye diseases.

In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit (27).

In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease (28).

According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease (29).

Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have demonstrated that these compounds help protect the eyes from damage from blue light (30).

SUMMARY

Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

  1. May Improve Memory, Attention and Mood

Eating grapes may benefit your brain health and boost your memory.

In a 12- week study in 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values (31).

Another study in healthy young adults showed that drinking about 8 ounces (230 ml) of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption (32).

Studies in rats have shown that resveratrol improved learning, memory and mood when taken for 4 weeks (33).

Additionally, the rats’ brains showed signs of increased growth and blood flow (33).

Resveratrol may also help protect against Alzheimer’s disease, though studies in humans are needed to confirm this (34).

SUMMARY

Grapes contain compounds that may improve memory, attention and mood and may protect against Alzheimer’s disease, though more human-based research is needed to confirm some of these benefits.

  1. Contain Many Nutrients Important for Bone Health

Grapes contain many minerals necessary for bone health, including calcium, magnesium, potassium, phosphorus, manganese and vitamin K (135).

Though studies in rats have shown that resveratrol improved bone density, these results have not been confirmed in humans (363738).

In one study, rats fed freeze-dried grape powder for 8 weeks had better bone absorption and retention of calcium versus rats that did not receive the powder (37).

Human-based studies on the effect of grapes on bone health are currently lacking.

SUMMARY

Grapes contain many nutrients important for bone health, including calcium, magnesium, phosphorus and vitamin K. Studies in rats have shown that grapes may have protective effects on bones, but human studies are needed to confirm these benefits.

  1. May Protect Against Certain Bacteria, Viruses and Yeast Infections

Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections (3940).

Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system (141)

Grape skin extract has been shown to protect against the flu virus in test-tube studies (42).

Additionally, compounds in grapes stopped the herpes virus, chicken pox and yeast infections from spreading in test-tube studies (43).

Resveratrol may also protect against foodborne illnesses. When added to different types of food, it was shown to prevent the growth of harmful bacteria, such as E. Coli ( target="_blank"44).

SUMMARY

Grapes contain several compounds that have shown beneficial effects against certain bacteria, viruses and yeast infections.

  1. May Slow Down Aging and Promote Longevity

Plant compounds found in grapes may affect aging and lifespan.

Resveratrol has been shown to lengthen lifespan in a variety of animal species (45).

This compound stimulates a family of proteins called sirtuins, which have been linked to longevity (46).

One of the genes that resveratrol activates is the SirT1 gene. This is the same gene activated by low-calorie diets, which has been linked to longer lifespans in animal studies (4748).

Resveratrol also affects several other genes associated with aging and longevity (49).

SUMMARY

Resveratrol in grapes has been shown to activate genes associated with slower aging and longer lifespan.

  1. May Prevent Chronic Diseases by Decreasing Inflammation

Chronic inflammation plays a key role in the development of chronic diseases, such as cancer, heart disease, diabetes, arthritis and autoimmune diseases, to name just a few (50).

Resveratrol has been linked to powerful anti-inflammatory properties (51).

In a study in 24 men with metabolic syndrome — a risk factor for heart disease — a grape powder extract equivalent to approximately 1.5 cups (252 grams) of fresh grapes increased the number of anti-inflammatory compounds in their blood (52).

Similarly, another study in 75 people with heart disease found that taking grape powder extract increased levels of anti-inflammatory compounds, compared to a control group (53).

A study in rats with inflammatory bowel disease showed that grape juice improved not only signs of the disease but also increased blood levels of anti-inflammatory compounds (54).

SUMMARY

Grapes contain compounds that may have anti-inflammatory effects, which may protect against certain heart and bowel diseases.

  1. Delicious, Versatile and Easily Incorporated Into a Healthy Diet

Grapes are easy to incorporate into a healthy diet. Here are a few ways you can enjoy them:

  • Eat grapes plain as a snack.
  • Freeze grapes for a cool treat.
  • Add chopped grapes to a vegetable or chicken salad.
  • Use grapes in a fruit salad.
  • Add grapes or grape juice to a smoothie.
  • Add grapes to a cheeseboard for an appetizer or dessert.
  • Drink 100% grape juice.

SUMMARY

Grapes are delicious and easy to add to your diet for breakfast, lunch, dinner or simply as a convenient, healthy snack.

The Bottom Line

Grapes contain several important nutrients and powerful plant compounds that benefit your health.

Though they contain sugar, they have a low glycemic index and don’t appear to raise blood sugar levels.

Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes.

Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine.

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.44 AND $ 5.28
$4.86
Cantaloupe

7 Nutritious Benefits of Eating Cantaloupe


Cantaloupe

 

Did You Know...

Cantaloupes are named for the papal gardens of Cantalupo, Italy, where some historians say this species of melon was first grown.          

 

How to Select

Choose fragrant, symmetrical cantaloupes, heavy for size with no visible bruises and yellow or cream undertone. Stem end should give to gentle pressure.

 

How to Store
Store uncut cantaloupes at room temperature for up to 1 week. Refrigerate cut melon in airtight container up to 5 days.

 

Nutrition Benefits
Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin A; high in vitamin C; good source of folate.

 

Top 10 Ways To Enjoy Cantaloupe

  

  1. Melon Soup?Yes Indeed. Enjoy chilled cantaloupe purée with a hint of lime juice and mint in our Chilled Melon Soup. A great choice for those hot summer days!

 

  1. Kebab It! Thread cubes of melon and other favourite fruit on skewers. Serve with a yogurt dip. Recipe:Desert Fruit Kabob

 

  1. Melon Salsa. Mix melon with finely chopped red onion, fresh cilantro and a squeeze of lime juice for a fresh salsa that pairs well with seafood.

 

  1. Sweet Salad.Cantaloupe is the perfect light and sweet addition to any salad! Try it in our Melon & Butter Lettuce Salad or Strawberries w/Melon Balls Salad.

 

  1. Cantaloupe Cooler. Get the kids to help with a simple and refreshing fizzy cooler made with cantaloupe, 100% orange juice, and a small amount of sugar. See Recipe

 

  1. The Perfect Pyramid. Place a peeled slice of cantaloupe on a plate. Pile on slices of banana and your favourite berries. Top with a scoop of low-fat frozen yogurt or sherbet and a sprinkle with crushed walnuts for a fun dessert you can create with your kids! See Video

 

  1. Smiley Wedges! Clean out the core of the cantaloupe and slice into large smile shaped wedges then simply enjoy … the way nature intended. A great way to get kids to eat more fruit!

 

  1. Summer Salad.Mangos, avocados, and cantaloupe are all in season during the summer! Make a light summer salad by combining these 3 summer fruits with red onion, a splash of 100% orange juice, lime juice and cilantro.

 

  1. Freeze It. Make popsicles by puréeing cantaloupe with a little sugar and a splash of lime juice. Pour into molds and freeze.

 

  1. A Sweet Sauce.Purée cantaloupe, raspberries, honeydew, honey, a small amount of lemon juice and nutmeg to make a delightful topping that goes great over any low-fat pastry, frozen yogurt, or ice cream.

 

 



7 Nutritious Benefits of Eating Cantaloupe

The humble cantaloupe may not get as much respect as other fruits. But it should.

This tasty, although odd looking, melon is packed with nutrients. If you don’t think about nabbing a cantaloupe each time you hit the produce section of your grocery store, read on to learn why you may want to think again.

 

Cantaloupe Nutritious Benefits

Adding fruit of any kind to your diet is beneficial. Cantaloupe, also known as musk melon, is a particularly good choice.

  1. Beta Carotene

When it comes to beta carotene, cantaloupe knocks other yellow-orange fruits out of the park. According to the United States Department of Agriculture (USDA), cantaloupe has more beta carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, and mangoes. One study determined that orange-flesh melons like cantaloupe have the same amount of beta carotene as carrots.

Beta carotene is a type of carotenoid. Carotenoids are pigments that give fruits and vegetables their bright colours. Once eaten, beta carotene is either converted into vitamin A or acts as a powerful antioxidant to help fight free radicals that attack cells in your body.

Vitamin A is important to eye health, a healthy immune system, and healthy red blood cells.

  1. Vitamin C

According to the USDA, 1 cup of balled cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C. The Mayo Clinic indicates that vitamin C is involved in collagen production in bones, blood vessels, cartilage, and muscle.

More study is needed on vitamin C to prove its effectiveness against diseases like asthma, cancer, and diabetes. However, eating vitamin C-rich foods may help reduce how long you suffer the next time you catch a common cold.

Cochrane Library review found vitamin C reduced the length of the common cold in adults by 8 percent. In children, colds were reduced by 14 percent.

  1. Folate

Folate is also known as vitamin B-9. Folate is the term used when it is naturally present in foods, while folic acid is the term used for supplements and fortified foods. This vitamin is well-known for preventing neural tube birth defects like spinal bifida. It may also help reduce your risk of some cancers, and help battle memory loss due to aging, although more research is needed.

When it comes to cancer, folate may be a double-edged sword. According to a closer look at studies on folate published in the American Journal of Clinical Nutrition, it may offer protection in early cancers and in people low in folate. However, supplementation may stimulate or worsen later-stage cancers, and when taken in high doses.  

According to the Mayo Clinic, pregnant women and women of childbearing age need to consume 400-600 micrograms of folate daily. Males over age 13 should consume 400 micrograms. Two cups of balled cantaloupe have 74 micrograms of folate.

  1. Water

Like most fruits, cantaloupe has high water content, at almost 90 percent. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health. When you’re hydrated, your heart doesn’t have to work as hard to pump blood. Good hydration also supports digestion, healthy kidneys, and helps you maintain a healthy blood pressure.

Mild dehydration may cause:

  • dizziness
  • headache
  • less urination
  • dry skin
  • dry mouth
  • constipation

Severe cases may be serious and lead to:

  • rapid heart rate
  • confusion
  • low blood pressure
  • shriveled skin
  • unconsciousness

Dehydration is also a risk factor for developing kidney stones.

Straight water is your best bet for staying hydrated. Eating water-rich fruits like cantaloupe can help.

  1. Fiber

The health benefits of fiber go beyond preventing constipation. A high-fiber diet may reduce your risk of heart disease and diabetes, and help you lose weight by making you feel fuller longer.

The Mayo Clinic recommends these daily fiber intakes:

Men Under 50

Men Over 50

Women Under 50

Women Over 50

38 grams

30 grams

25 grams

21 grams

  1. Potassium

Cantaloupe provides 14 percent of your potassium DA. Potassium is an essential electrolyte mineral.

According to the American Heart Association, potassium helps keep the right balance between cells and body fluids. Potassium is also vital to nerve health and proper muscle contraction. Eating a potassium-rich snack like cantaloupe after exercise helps replenish depleted electrolytes.

  1. Other Vitamins and Minerals

One cup of cantaloupe contains 1.5 grams of protein. It also has small amounts of these many other vitamins and minerals, including:

  • vitamin K
  • niacin
  • choline
  • calcium
  • magnesium
  • phosphorous
  • zinc
  • copper
  • manganese
  • selenium

These make it a well-rounded, nutritious fruit choice.

How to Choose Cantaloupe

Cantaloupes are available year round, but this melon shines during the summer when it’s at its freshest and sweetest.

When choosing a ripe cantaloupe, look for one that is symmetrical and feels slightly heavy. The color should be a creamy, light yellow-orange, and there should be little to no green. Ripe cantaloupe should smell sweet and a little musky.

For the freshest taste, use cantaloupe within three days of purchase.

Ways to Use Cantaloupe

Cantaloupes are delicious on their own or in fruit salad, but there are other surprising ways to use them.

  • cantaloupe smoothie: This nutritious drink is made from cantaloupe, Greek yogurt, and natural sweetener. It makes a great breakfast or snack. View the recipe.
  • cantaloupe salad: Combining cantaloupe with basil, mozzarella, onions, red wine vinegar, and olives gives it a savoury kick. View the recipe.
  • cantaloupe sorbet: You only need four ingredients to make this frosty treat: cantaloupe, lemon, honey, and water. View the recipe.
  • roasted cantaloupe: Most people wouldn’t dream of roasting cantaloupe, but it brings out the melon’s natural sweetness. View the recipe.

The Takeaway

When it comes to melons, you can’t do much better than cantaloupe. It’s nutritious, delicious, and versatile.

If you typically buy watermelon or honeydew melon and shy away from cantaloupe, you’re missing out. At 60 calories and no fat per 1-cup serving, adding cantaloupe to your diet arsenal is a smart way to get potent nutrients and sweetness into your healthy eating plan.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.06 AND $ 2.61
$2.22
Banana- (Variety - Seeni)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium. 

 

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 

11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.75 AND $ 0.97
$0.83
Banana- (Variety - Rathabala)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium. 

 

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 



11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.33 AND $ 2.89
$2.50
Banana- (Variety - Amban)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium.

  

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 



11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.61 AND $ 1.94
$1.72
Banana - Sour (Variety - Ambul)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium. 

 

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 



11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 0.72 AND $ 0.94
$0.81
Banana - (Variety - Puwalu)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium. 

 

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 

11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.17 AND $ 1.50
$1.22
Banana - (Variety - Kolikuttu)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium. 

 

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 



11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

Share on Pinterest

 

  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.11 AND $ 2.50
$2.22
Banana - (Variety - Anamalu)

11 Evidence-Based Health Benefits of Bananas


Banana

 

Did You Know...

Banana trees are not trees. The banana plant is a giant herb.  

 

How to Select

Choose bananas with slight green on stem and tip. They should be firm, without bruises. 
Ripens after harvest.

 

How to Store
Store unripe bananas at room temperature. Store ripe bananas in refrigerator for up to two weeks; skin may turn black.

 

Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; good source of fiber; good source of vitamin C; 
good source of potassium.

  

Top 10 Ways To Enjoy Bananas 

  

  1. Fun in the Sun Banana Split
    A healthier version of an old favourite, this version of the banana split is the perfect summer dessert for kids and adults alike. 

 

  1. Banana in a Blanket
    The perfect after-school snack. 

 

  1. Tropical Sunrise Parfait
    This taste from the tropics will put a splash of sunshine in your morning. Ready in 30 minutes or less! 

 

  1. Healthy Fruit Salad
    A spicy, healthy treat that’ll give you a pick-me-up … anytime! 

 

 

  1. Grape Tasting Treat
    The smoothie with a kick! Kids will love it! 

 

  1. Cherimoya Fruit Salad
    Never tried cherimoya? Here is a great recipe for first-time tasters. It mixes the new with the familiar. Give it a try! 

 

  1. Out Of This Whirled Shake
    Get into a perfect orbit with this refreshing blast of fruit flavours. Ready in 30 minutes or less! 

 

  1. Snacking Cup
    The distinct flavours of the tropics are intense in this refreshing, healthy fruit snack. 

 

  1. Boat Loads of Fruit
    The kids will love to help make … and EAT … this fruit treat! 

 

  1. Banana-Berry Pancakes
    Looking for something NEW for breakfast? You’ll flip for these pancakes! 



11 Evidence-Based Health Benefits of Bananas

Bananas are extremely healthy and delicious.

They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 science-based health benefits of bananas.

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  1. Bananas Contain Many Important Nutrients

Bananas are among the world’s most popular fruits.

Native to Southeast Asia, they are now grown in many warm parts of the world.

Bananas vary in colour, size and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts (123):

  • Potassium:9% of the RDI
  • Vitamin B6:33% of the RDI
  • Vitamin C:11% of the RDI
  • Magnesium:8% of the RDI
  • Copper:10% of the RDI
  • Manganese:14% of the RDI
  • Net carbs:24 grams
  • Fiber:1 grams
  • Protein:3 grams
  • Fat:4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

  1. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form (4).

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach (567).

Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51 (89).

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can help moderate blood sugar levels after meals and may reduce appetite by slowing stomach emptying.

  1. Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly good fiber source (10).

Bananas contain two main types of fiber:

  • Pectin:Decreases as the banana ripens.
  • Resistant starch:Found in unripe bananas.

Resistant starch escapes digestion and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut (111213).

Additionally, some test-tube studies propose that pectin may help protect against colon cancer (1415).

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.

  1. Bananas May Aid Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.

For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss (161718).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite (1920).

SUMMARY

Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

  1. Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health — especially blood pressure control.

Despite its importance, few people get enough potassium in their diet (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease (22232425).

Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health (2627).

SUMMARY

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

  1. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including dopamine and catechins (12).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses (2829).

However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.

In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood (230).

SUMMARY

Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

  1. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carb — found in unripe bananas and other foods — which functions like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the other hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — but proportionally higher amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and increase the feeling of fullness after meals (20323334).

SUMMARY

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

  1. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.

Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four weeks (3536).

Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity.

However, the reason for these effects is not well understood, and not all studies agree on the matter (3537).

More studies should be conducted on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

  1. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function.

As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.

One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease (38).

Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit (3839).

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

  1. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population (40).

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (414243).

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects (44).

That said, bananas do provide excellent nutrition before, during and after endurance exercise (45).

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

  1. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they're also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn't get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they're relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.39 AND $ 1.78
$1.50
Avocado

12 Proven Super Health Benefits of Avocado


Avocado

 

Did You Know...

 

The avocado is also known as an alligator pear.

               

Heart-healthy avocados are naturally sodium-, cholesterol-, sugar- and trans fat-free. Good source of fiber, folate and vitamin K. One-third of a medium avocado (50 g) has 80 calories and contributes “good” fats (1g Poly and 5g Mono), is low in saturated fat (1g) and contributes nearly 20 vitamins and minerals, including 254 mg of potassium or 6% DV.

 

How to Select
Choose avocados with firm skin and no soft spots, firm but yielding to gentle pressure when ripe.

 

How to Store
Store unripe avocados in paper bag at room temperature. Refrigerate when ripe for 2-3 days.

 

Nutrition Benefits
Sodium free; cholesterol free; low in saturated fat.

Top 10 Ways To Enjoy Avocados

  

  1. Skip the Mayo!Mash 1/3 an avocado and spread it on your sandwich instead of 
    Rich in monounsaturated fat, avocados are a healthy substitute for 
    mayonnaise, cream cheese, butter or sour cream.

 

  1. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss! 
    Recipes: Avocado Garden Salad | Avocado Fruit Salad.

 

  1. The Perfect Slice.Don’t stop with just lettuce and tomatoes … add some avocado slices to your sandwiches! Not only does this tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. You’ll be satisfied!

 

  1. Stir-Fry.Enjoy avocado as part of a healthy stir-fry dish like California Avocado Stir-Fry.

 

  1. Grab a Spoon.Halve an avocado, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

 

  1. Seafood Sauce.Avocados are perfect in fish and seafood sauces. 

 

 

  1. The Edible Bowl.Halve an avocado then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

 

  1. Spa Day!Mix together one mashed avocado, 1/2 cup of non-instant oatmeal and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse. Ahhh!

 

  1. ‘Devilish’ Eggs.Deviling eggs? Get a little twisty! Mash half an avocado in with the yolks, spoon in and enjoy. But don’t stop there! Avocados and eggs go great together in omelettes too! Skip the cheese and toss in some diced avocado!

 

  1. Guacamole…of Course!Start dipping! Baked tortilla chips and raw veggies are perfect for our Simple Guacamole.



12 Proven Health Benefits of Avocado

The avocado is a rather unique fruit.

While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.

Numerous studies show that it has powerful health benefits.

Here are 12 health benefits of avocado that are supported by scientific research.

  1. Avocado Is Incredibly Nutritious

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Avocado is the fruit of the avocado tree, scientifically known as Persea americana (1).

This fruit is prized for its high nutrient value and is added to various dishes due to its good flavour and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties (2).

There are many types of avocado that vary in shape and colour — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular variety is the Hass avocado.

It’s often called "alligator pear," which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):

  • Vitamin K:26% of the daily value (DV)
  • Folate:20% of the DV
  • Vitamin C:17% of the DV
  • Potassium:14% of the DV
  • Vitamin B5:14% of the DV
  • Vitamin B6:13% of the DV
  • Vitamin E:10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favoured by some experts who believe these substances are harmful, which is a debated topic, however.

SUMMARY

Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

  1. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people don’t get enough of (4).

This nutrient helps maintain electrical gradients in your body's cells and serves various important functions.

Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food (5).

Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure (6).

SUMMARY

Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

  1. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocado is a high-fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.

Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer (78910).

The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

SUMMARY

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

  1. Avocados Are Loaded With Fiber

Fiber is another nutrient that avocados are relatively rich in.

It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (111213).

distinction is often made between soluble and insoluble fiber.

Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function (14).

A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.

About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).

SUMMARY

Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

  1. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world (16).

It’s known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

Eight controlled studies in people have examined the effects of avocado on some of these risk factors.

These studies showed that avocados can (17181920212223):

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the "good") cholesterol by up to 11%.

One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile (24).

Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.

SUMMARY

Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

  1. People Who Eat Avocados Tend to Be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analysed data from 17,567 participants in the NHANES survey in the US.

Avocado consumers were found to be much healthier than people who didn't eat this fruit.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25).

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.

However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.

Therefore, this particular study doesn’t carry much weight.

SUMMARY

One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.

  1. Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters.

You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.

Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.

Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold (26).

So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

SUMMARY

Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

  1. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health (2728).

Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults (2930).

Therefore, eating avocados should benefit your eye health over the long term.

SUMMARY

Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

  1. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in cancer treatment and prevention.

Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes (31).

Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory (32).

However, keep in mind that these studies were done in isolated cells and don't necessarily prove what may happen inside people. Human-based research is unavailable.

SUMMARY

Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.

  1. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.

Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis (3334).

Whether avocados themselves have this effect remains to be seen.

SUMMARY

Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.

  1. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.

In one study, people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit (35).

Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.

Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.

SUMMARY

Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They're also high in fiber and low in carbs, which may promote weight loss.

  1. Avocado Is Delicious and Easy to Incorporate in Your Diet

Avocados are not only healthy, they're also incredibly delicious and go with many types of food.

You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.

They have a creamy, rich, fatty texture and blend well with other ingredients.

A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.

An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.

SUMMARY

Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.

The Bottom Line

Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.

They’re weight loss friendly, heart healthy and, last but not least, taste incredible.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 2.33 AND $ 2.72
$2.39
Apple - Red - China

36 Amazing Benefits Of Apples (Seb) For Skin, Hair, And Health


Apple

 

Did You Know...

About 2,500 known varieties of apples are grown in the United States. More than 7,500 are grown worldwide.

               

How To Select

Choose firm, shiny, smooth-skinned apples with intact stems.
Should smell fresh, not musty.

 

How To Store

Refrigerate apples in plastic bag away from strong-odored foods.
Use within 3 weeks.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free;
cholesterol free; high source of dietary fiber 

 

Top 10 Ways To Enjoy Apples 

 

  1. Apple Chutney.Swap cranberries out for apples and top our Spicy Apple & Pear Chutney over turkey sandwiches, pork chops, grilled chicken, and more!

 

  1. Applesauce … Smooth or Chunky?Low sugar or sugar-free? With raisins … or cranberries? Just spice it up and make it your own. 

 

  1. Apple Tasting Bar!With all of the varieties of apples available, set up an apple tasting bar and have your kids try as many different varieties that you can find at your local grocery store/market! See what they have to say!

 

  1. Main Dish.Many of your main dishes could benefit from a little apple flavoring. Our Apple Chicken Stir Fryis an unexpected way to enjoy apples and it’s absolutely delicious!

 

  1. Bake ’em!Remove the cores, leaving a ½” of the bottom of the apples. Pour a small amount of brown sugar and butter into the hole. Place the filled apples in an 8″ x 8″ square baking pan then add 3/4 cup of water to the pan. Bake at 375°F for 30-40 minutes until tender, not mushy.

 

  1. On the Go.Crunch into a delicious whole apple at snack time, mealtime or anytime at all.

 

  1. Peanut Butter … Need We Say More?Slice and enjoy apples with our delicious Fruity Peanut Butter Dip. Add carrots and celery for more color and variety.

 

  1. Dessert!The kids will love helping out with this one. Check out our Boatloads of Fruit recipe from the Cool Fuel Cookbook for Kids.

 

  1. Apple Dipping Bar.Forget bobbing for apples, try dunking them! Kids will love helping out with this fun Dipping Bar! Watch Apple Dipping Bar Video

 

  1. Fennel & Apple Salad. Combine 1 fennel bulb and 2 cored and cubed apples topped with a citrus vinaigrette for a simple 3-ingredient salad! Also see our apple-filled salad recipes!



36 Amazing Benefits Of Apples (Seb) For Skin, Hair, And Health

 

Do you know that Apples are a store house of fibers, with about 4 grams of fiber enclosed in a medium-sized apple? That’s where the popular saying comes from – “An Apple A Day Keeps The Doctor Away.” So, what are apples good for? What are the benefits of apple that makes it different from other healthy fruits? This article provides nutrition of apple and its possible health benefits. It also discusses what to do with apples and some more information about apple fruit.

Are Apples Healthy?

 

Absolutely yes! Apples are delicious fruits! They have striking colour and a rosy aroma as they belong to the rose family of plants, Rosaceae. They are scientifically known to be full of minerals and vitamins. Since apples are stuffed with numerous vitamins and minerals, it contributes to a healthy and well-protected system.

Before you know about benefits of eating apples, let’s know about apple nutritional value. Apples contain plenty of antioxidants like flavonoids, polyphenols, and vitamin C that help protect the body against harmful bacteria and viruses. Moreover, the beta carotene in it has anti-cancer and anti-cholesterol properties. It is also an excellent source of B-complex vitamins like Thiamine, Riboflavin, Pyridoxine.

See the table below for in depth analysis apple nutritional benefits:

Apple Nutrition Facts

So, check out here the nutritional value of an apple in detail.

Apple fruit (Malus domestica)

Fresh, Nutritive value per 100 g, ORAC value-5900

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

50 Kcal

2.5%

Carbohydrates

13.81 g

11%

Protein

0.26 g

0.5%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.40 g

6%

VITAMINS

Folates

3 µg

1%

Niacin

0.091 mg

1%

Pantothenic acid

0.061 mg

1%

Pyridoxine

0.041 mg

3%

Riboflavin

0.026 mg

2%

Thiamin

0.017 mg

1%

Vitamin A

54 IU

2%

Vitamin C

4.6 mg

8%

Vitamin E

0.18 mg

1%

Vitamin K

2.2 µg

2%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

107 mg

2%

MINERALS

Calcium

6 mg

0.6%

Iron

0.12 mg

1%

Magnesium

5 mg

1%

Phosphorus

11 mg

2%

Zinc

0.04 mg

0%

PHYTO-NUTRIENTS

Carotene-ß

27 µg

Crypto-xanthin-ß

11 µg

Lutein-zeaxanthin

29 µg

 

Overall, apples contain a great variety of everything you need. This little fruit is jam-packed! You wouldn’t want to waste the golden benefits that apples provide.

Click here to view an enlarged version of this infographic.

The other names for apples are (Seb) in Hindi, (Safarjan) in Guajrati, and (Safarchand) Marathi. So, that was about the nutrients in apple, now let’s look into amazing apple fruit benefits here.

Health Benefits Of Apples

There are host of apple health benefits, a few of them have been listed below.

  1. Anti-Cancer

Apples have potent anti-cancer abilities that protect the body from the life-sucking cancerous cells. This is one of the most important apple advantages. Scientists from the American Association for Cancer Research, among others agree that the consumption of flavones-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. And several compounds enclosed in apple peels called triterpenoids, showed potential to anti-growth activities against cancer cells as identified by researchers at Cornell University. In addition, colorectal cancer can be beaten with intake of fibers. So the next time you chuck the peels of an apple in the garbage, think of the nutritious value in them!

  1. Anti-Cholesterol

Apples have high amounts of fiber. When we eat apples, the soluble fibers compete with fats in the intestine. This competition between fibers and fats result in the decrease of absorption of LDL low-density lipoprotein or bad cholesterol levels and increase in absorption of HDL high-density lipoprotein or good cholesterol. This how apples and cholesterol levels control in the body is connected.

  1. Boost Immunity

Apples have an antioxidant known as quercetin which is especially found in red delicious apples. This antioxidant boosts the immune system to build the natural defenses of the body. The other nutrient present in an apple is vitamin C that has anti-inflammatory properties. Fibers also enhance the immune system. It is because of this that apples are considered to be high immunity boosters.

  1. Preventing Alzheimer’s

An experiment performed on mice found that apple consumption in the regular diet results in higher doses of the neurotransmitter acetylcholine. Also, in Alzheimer’s, the nerve cells of the brain are damaged, and apple juice which contains flavonoids helps repair the damaged cells. So, drinking apple juice can reduce the risk of Alzheimer’s and can battle against the decaying of the brain.

  1. Averting Asthma

Phytochemicals and polyphenols are the chemicals that give apple its healing properties, which can assist an individual recovering from asthma, breathing problems and improve the general functioning of the lungs.

Research shows that children who consume apple juice regularly showed reduced risks of suffering from asthma attacks and wheezing problems as compared to those who seldom consume apple juice. In contrast, eating whole apples didn’t seem to be of any benefit to the wheezing and asthmatic children.

  1. Diabetes

Another important health benefit of apples is that it aids in fighting off oxygen-free radicals that cause diabetes. Apples are loaded with soluble fibers, the key to blunting blood sugar swings. The high soluble fiber, pectin in apples, helps in controlling blood sugar levels in the bodyby transporting the sugar into the blood stream at a slower rate. Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples.

  1. Prevent Gallstones

Gallstones form when there’s too much cholesterol in your bile, and it solidifies. They are particularly prevalent in obese people. To inhibit gallstones, doctors recommend a diet high in fiber to aid in controlling your weight and cholesterol levels. Apples are rich in pectin fiber that can assist in controlling the cholesterol levels in the body. The fiber does this by helping in reducing the absorption of LDL.

  1. Neutralize Irritable Bowel Syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and ballooning. To control these symptoms, doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet, and apples are rich in fibers.

  1. Detoxify Your Liver

We’re constantly consuming toxins, whether it is from drinks or food, our liver is in charge of discharging these toxins out of your body. One of the best things you can eat to help detoxify your liver is fruits like apples which are composed of vitamins, minerals, and fibers.

  1. Prevent Cataract

Past studies have been divided on this matter, but the recent long-term study suggests that people who have a diet rich in fruits that contain antioxidants like apples are 10 to 15 percent less likely to develop cataract.

  1. Preventing Parkinson’s

Parkinson’s is a disease that is characterized by the breaking down of the brain’s dopamine-producing nerve cells. The antioxidants present in apples prevents this breakdown.

  1. Avert Hemorrhoids

Hemorrhoids are the result of swollen veins in the anal canal due to excessive pressure on the pelvic and rectal areas. While this is isn’t life threatening, it does make the daily activities painful. The fiber content in the apple reduces the strain and effort, thus reducing the pain.

  1. Weight Loss

The fiber in the fruit fills the stomach for fewer calories. Hence, reducing the calorie intake along with killing the hunger pangs. This allows for the accumulated fats to be burned and contributes to weight loss.

  1. Increase Endurance

The antioxidant quercetin makes oxygen more easily available to the lungs. Due to which an increase in the time of endurance has been noticed. This allows you to spend more time exercising.

  1. Whiter Teeth

The biting and chewing of this fruit increases the secretion of saliva in the mouth that delays tooth decay. This fruit can definitely make those unpleasant visits to the dentist a lot less frequent!

  1. Aid Digestion

Despite being small in size, these fruits are rich in dietary fiber. Including them in your daily diet will ensure that your digestive process stays intact. At the same time, it will keep away constipation and facilitate smooth movement of bowels.

  1. Innate Detoxification Potential

A decoction prepared from rose apple may be used to flush out the toxins from the kidneys and liver. While keeping the vital organs clear, it also ensures that the overall health gets a boost.

  1. Prevent Brain Cell Damage

Eating apples or drinking apple juice is quite good for cellular health. Studies conclude that apples have free-radical eliminating properties. They are rich in Quercetin, an active phytonutrient that promotes cellular health. For this reason, Bramley apples help prevent and cure Alzheimer’s disease.

  1. Alleviate Respiratory Troubles

Velvet Apples are a home remedy for cough, chest congestion, and preliminary asthma. The high Vitamin C and mineral content of Velvet Apples boost immunity and promote health. Just binge on the fruit and say goodbye to your annoying cough and cold.

  1. Aid Blood Circulation

Velvet Apples are rich in iron, which helps maintain hemoglobin levels in the blood. It also regulates the red blood cell count in the body. Velvet Apples increase blood oxygenation, stimulate hair growth and accelerate healing. It is a must-have for patients suffering from anemia.

  1. Promote Bone Health

Velvet Apple or Mabolo is rich in calcium. Calcium is one of the key nutrients that promote bone and teeth strength. The high calcium content of Velvet Apple helps prevent conditions like osteoporosis and rheumatoid arthritis. The fruit should be a part of the regular diet across all age-groups.

  1. Analgesic Properties

Velvet Apple leaves have mooted analgesic properties that help relieve bone and muscle pain. Crush the leaf and bark of the plant and topically apply it for best results. It is a natural therapy for body aches.

  1. Improve Night Vision

Velvet Apples or Kamagong contain high amounts of Vitamin A. It helps improve vision and reduce symptoms of night blindness in children. Vitamin A is essential for good eyesight. Let your child munch on a Velvet Apple and say no to eyeglasses.

Benefits Of Apple For Skin

There is plenty of anecdotal evidence that indicates that red apple benefits for skin & health are many. Apples are probably one of the fruits that can provide you with beautiful skin. Here are some of the best apple benefits for skin.

  1. Brighten And Lighten Complexion

Apple fruit has the potential to lighten, brighten and soothe your skin. This is because it has the highest content of collagen and elastic, the stuff that is vital for keeping your skin flawless and youthful. Thus, consuming this delicious red fruit provides you with a rosy, youthful glow forever.

  1. Hydrate Skin

Apple hydrates as well as cleanses your skin. For this purpose, cut a slice of an apple and apply its juice on your face until the slice dries up. This will balance the oil production in your body and is a great hydrating mask. Apple can also be used as an exfoliant.

  1. Anti-Aging Benefits

Apple is a great anti-aging mask to lift the dull and wrinkled skin as well as keeping it moist. Regular intake of apples eliminates fine lines and wrinkles. You can rub grated apple on your face and leave on for 10 to 20 minutes. This will eliminate wrinkles as well as heal and cleanse your skin.

  1. UV Protection

Apple contains UVB defending particles that can provide extra protection from sun’s rays. This fruit can treat sunburns and prevent them from peeling. For this purpose, blend a teaspoon of glycerin with a pulp from the grated apple fruit. Apply this on your skin and leave for 15 minutes and then wash it off with cold water.

  1. Acne, Blemishes, And Dark Spots

To get rid of acne, blemishes, and dark spots, you can mash a quarter of an apple with milk cream and apply it on your face. Apple also provides relief from acne and sunburns, thanks to its cooling properties. For this purpose, place an apple slice in the refrigerator for an hour or so and apply it on sun burnt skin or acne prone skin for relief.

  1. Great Toner

Apples are wonderful toners that help to tighten your skin and stimulate blood circulation to the skin surface. Raw apple pulp and apple cider vinegar are quite beneficial in this regard. Apple cider vinegar helps to clear the skin’s pores of pathogens and oil, which are responsible for causing acne and pimples. It also balances the skin’s pH levels, which enables the skin to restrict the overproduction of its own oils. Dip a cotton ball in high-value apple cider vinegar and apply it on your face. This will have the same effect as the toner. Besides, it will keep acne/pimples at bay.

  1. Treatment of Puffy Eyes

Placing slices of apples under your eyes can reduce dark circles or puffy eyes. Alternatively, you can mix two tablespoons of apple cider with grated potatoes. Apply this on the eye puffiness and cover with a warm cloth. Leave this for 10 to 20 minutes and rinse off with warm water.

  1. Prevent Skin Cancer

Apple contains a small amount of vitamin A, a family of chemicals known as retinoid. Vitamin A plays an important role in skin development, thus enabling immature skin to develop into mature and functional skin tissue. Vitamin A also reduces the risk of skin cancer. One large apple provides about 120 international units of vitamin A which is equivalent to 5% and 4% of the daily vitamin A requirement for women and men respectively.

  1. Benefits Of Vitamin C

Consumption of apples boosts your intake of vitamin C or ascorbic acid. This vitamin is involved in the formation of collagen, a protein found abundantly in your skin. Being a crucial structural component of skin, collagen helps to maintain your skin’s waterproof barrier. Deficiency of vitamin C leads to low collagen production which ultimately causes re-opening of old wounds and skin tearing. One large apple provides 10.3 milligrams of vitamin C, which is equivalent to 14% and 11% of the daily vitamin C requirements for women and men respectively.

Benefits Of Apple For Hair

Besides being your skin’s best friend, regular consumption of apples provides you with a healthy mane. The plethora of nutrients found in this fruit can boost hair growth and provide numerous other hair benefits of red apples given below.

  1. Stimulate Hair Growth

Apple belongs to the category of fruits that are known as hair growth boosters. This quality can be attributed to the presence of a nutrient called biotin which has been heralded as the natural growth steroids for hair and nails. People are often recommended biotin in their diet to combat hair loss. Research has indicated that biotin promotes hair growth and infuses strength and thickness into each strand. And needless to say, apple is one of the best natural ways of getting this vital nutrient.

  1. Promote Longer And Healthier Hair

Long and lustrous locks are everyone’s desire and this delicious fruit does possess the ability to fulfil it. This is because it contains a compound called procyanidin B-2 which stimulates hair growth as well as thickens your hair. It also prevents hair thinning and male pattern baldness.

  1. Prevent Hair Loss

Apple has the potential to prevent hair loss, thanks to the presence of soluble fiber, phenolic compounds in apple skin, antioxidants, and vitamins. When eaten daily, apples also prevent hair fall. Antioxidants help in increasing circulation to the scalp, thus encouraging hair growth.

  1. Treatment Of Dandruff

Topical application of apple juice on your scalp helps to restore the normal balance of the scalp, thus preventing scalp problems such as dandruff. All you need to do is give a final rinse of apple juice to your hair after shampooing. This will eliminate dandruff and bring about an added shine.

How To Select And Store?

Selection

Most varieties of apples are readily available in stores all the year round. However, the freshest apples are available from September till November. While purchasing apples, always focus on colour. Choose the ones that have a rich and vibrant colouring without any browning near the core. Yellow and green apples should have a slight blush. The size of the apple also indicates its maturity and ripeness to a great extent. Larger apples are generally considered riper. The fruits should be firm to slightly hard with a fresh fragrance. Their skins should be smooth without any bruises or gouges. Some apples have dry, tan or brown-colored areas on their skin. This is known “scald”, and it does not affect the flavour of the apple in any way. Different varieties of apples are available, and the choice of a sweeter or more tart fruit depends on the way you want to enjoy your apples – raw or cooked. The Red and Golden Delicious are among the sweetest apples while the Braeburn and Fuji apples are slightly tart. Gravenstein, Pippin, and Granny Smith apples have tart flavour, but they are most suitable for cooking as they are able to retain their texture.

It should be noted that consuming whole apples is a better option than consuming apple juice because the whole apples are rich in dietary fiber and the current processes of juicing drastically reduce the polyphenolic phytonutrient content found in the whole fruit.

Storage

When handled with care, apples can be stored for a relatively long period of 3 to 4 months. Before proceeding to store the apples, they should be inspected for bruises, cuts, and soft spots. Then they should be sorted by size- small, medium and large. Since the large ones do not store well, they should be eaten first. Fresh apples should be kept at room temperature for a few days and then refrigerated. Cold storage of apples at low temperatures of 35-40 F helps to minimize loss of nutrients as well as maintains some moisture in the cold storage area. This is the ideal storage temperature, and the apples are likely to suffer damage if the temperature dips below 30F and will ripen quickly if the temperature rises above 40F. Over the period of storage involving months, there is a loss of both flavonoid and non-flavonoid polyphenols from apples but valuable amount of polyphenols and nutrients still remain.

An apple that is bruised should be removed from the good ones as it will release unusual amounts of ethylene gas that can pose a risk to other apples, thus decreasing their shelf life. Boxed apples should be kept in a cool dark place, preferably in a root cellar where they will not freeze as freezing can rupture all their cells, turning them into a large bruise. However, they should be kept away from potatoes as the latter release gas that can cause apples to get spoilt faster.

Cut apples turn brown if left open in the air. Thus to avoid this discoloration, they should be dipped in an ascorbic juice such as pineapple or lemon juice or powder. The apples should be washed in running cold water before using them to clear any surface dust and pesticide or fungicide residues. Besides, they should be checked regularly for signs of spoilage, and the damaged fruit should be eliminated.

Tips For Usage (Cooking/Eating)

Apples are extremely versatile fruits that can be eaten alone or used as an ingredient in several recipes. The skin of an apple contains unusual amounts of nutrients, and so, it should be eaten with its skin on. Even if you are using the apples in a recipe, it is advisable to use them unpeeled to reap the amazing benefits of apple nutrients.

Before using the apple, make sure to scrub its skin gently with a natural bristle brush for 10 to 15 minutes to remove the

pest proof coating of wax. Processing of apples such as boiling or extraction of apple juices often results in the loss of polyphenols or other nutrients. Hence, consumption of raw apples is the best option to obtain all the nutrients. Given below are some of the tips to enjoy this delicious fruit.

  1. Apples can be eaten directly. Besides satisfying your sweet tooth, they can be a nutritious treat. All you need to do is hold the unpeeled apple and take a bite. You will notice that the apple tastes sweeter near the core. Alternatively, you can also eat sliced apples.
  2. Diced apples can be added to fruit and green salads. Beets and apples can be combined in a refreshing salad garnished with walnuts and endive and tossed in light vinaigrette.
  3. Chopped apples can be braised with red cabbage. Pork chops can be braised with apple cider and served with tender red onions and sweet Granny Smith apples.
  4. Apple juice is a refreshing drink and can be prepared at home by blending whole apples in a powerful blender. Commercial apple juices fall into two categories “clear” and “cloudy”. Clear apple juice does not contain the pulpy apple solids called apple pomace while the cloudy apple juice retains some of these pulpy solids.
  5. Applesauce can be prepared by mixing sliced peeled apples, water, and sugar in a 2-quart microwave safe dish. This should be covered and microwaved on high power for 6 to 8 minutes. Now, the mixture can be processed or blended to make the sauce. You can also make chunky applesauce by mashing with a potato masher or cutting with a pastry blender.
  6. Apples can be used to make healthy desserts that satisfy your sweet tooth as well. For instance, you can bake apples and blackberries and serve it with crumbled sugar-cone topping.
  7. Apple Tea

Ingredients

  • 1/3 cup black tea leaves
  • 1L water for brewing
  • 1L water for serving
  • Sugar, as required
  • 1 medium sized apple
  • Cloves and cinnamon, as required

Steps:

Step 1: Fill a saucepan with 2L of water. Now, boil the water.

Step 2: Wash the apple and cut it into 1 inch-by-1 inch pieces. Remove the stem and the seeds but do not remove the skin of the apple.

Step 3: Add the apple pieces to the boiling water and cook it for roughly 5 to 7 minutes.

Step 4: Now, add the cloves and cinnamon to the boiling water. Leave it boiling for another 5-10 minutes.

Step 5: Strain the apple mixture through a colander and add it to a pitcher.

Step 6: Add sugar and stir well. To give it a healthier twist, replace sugar with honey.

Step 7: After refrigerating for a while, pour the freshly made tea into the glasses filled with ice cubes.

Step 8: Garnish with apple slices. You can refrigerate apple tea for up to 3 days.

Side Effects Of Apple Tea

Apart from benefits, apple tea also has some side effects that you should be aware of. Check them out here:

  1. Pregnant women and those who are breastfeeding should avoid the consumption of apple tea. Apple tea consumption can cause certain reactions in the body that can harm the growing fetus as well as the infant.
  2. Certain properties of apple tea can cause allergic reactions in a few cases. So, if you are allergic to apples, avoid apple tea!
  3. If you are under medication, be extra careful! Apple tea can interact with certain medications and harm the body. Talk to your doctor in that case.
  4. Apple tea is an amazing way to keep your body healthy and strong. It can be a healthy replacement for the regular tea. So, if you cannot do without a cup of tea a day, switch to apple tea!
  5. Apple Butter

Ingredients

  • 10 and a half pounds of apple
  • 4 cups of white sugar
  • 3 cups of apple cider
  • 2 cups of powdered cinnamon
  • 2 cups of grounded nutmeg

Steps

  1. Chop up the apples into quarters and add them to a slow cooker. Add the sugar to the apple and keep stirring.
  2. Now pour the apple cider into the cooker so that the fruit doesn’t stick to the bottom.
  3. Add some more spices and stir.
  4. Cover the slow cooker now and let it cook for 2 hours. Turn down the heat and let it cook slowly for 12 hours.
  5. Now check the apples every five hours. It should be soft with large chunks of juice.
  6. Place the apples in a blender now and process fruit until it has become soft and juicy. Continue blending until the apples have been processed entirely.
  7. Now pour the mixture into the slow cooker again. Cook without the cover on. You can add spices to the mixture now if you like.
  8. You can preserve the apple butter by placing it in fruit jars, bottles, and other small containers.
  9. Cinnamon Sugar Apple Butter Donuts

This toothsome and budget friendly recipe is perfect for dessert. They could take a little time to cook perfectly, but once you have made it the right way, your dish is going to impress everyone for sure.

Ingredients

  • 2 cups of flour
  • ¾ cups of brown sugar
  • 1 teaspoon of salt
  • 2 teaspoon of table salt
  • 2 tablespoon of baking soda
  • Half a teaspoon of cinnamon
  • Half a cup of apple butter
  • 2 eggs
  • Half a cup of chopped apples
  • 2 tablespoons of melted butter

Steps

  1. Heat your oven to 425 degrees at first. Spray your donut pans with some cooking spray at first.
  2. Now get hold of a large bowl and whisk with some flour, brown sugar, baking soda, and cinnamon. Don’t forget to add apple butter and milk. The melted butter and eggs come next.
  3. Mix properly and fold in the chopped apples.
  4. Now pour the batter into each donut cup till it is 2/3rd full.
  5. Bake for 9 minutes approximately.
  6. Let it cool for 5 minutes.
  7. Pour yourself a cup of coffee and enjoy these freshly baked donuts.
  8. Salted Caramel Apple Cupcakes

These cupcakes would surprise your best friend on her birthday. The combination of salted caramel, sour cream, and apples taste absolutely delicious when cooked right. Here is how you should prepare the dish.

Ingredients

  • One stick of butter
  • 2/3rd cups of brown sugar
  • 2 eggs
  • 1 tablespoon of vanilla
  • 1 cup of flour
  • 1 teaspoon of baking powder
  • 1 teaspoon of salt
  • 1 teaspoon of grounded cinnamon
  • One-fourth cup of apple butter
  • 2 to 3 small apples
  • One-fourth cup of sour cream

Steps

  1. Preheat your oven to 350 degrees. Chop your apples and place them aside.
  2. Now get hold of a large bowl and whisk some cream, brown sugar, and butter.
  3. Beat the eggs one at a time too.
  4. Mix in the vanilla as well.
  5. Now take another medium bowl, whisk the flour, baking powder, salt, and cinnamon
  6. Beat the flour mixture and wet the ingredients into a large bowl.
  7. Mix the apple and sour cream next. Beat the rest of the flour mixture.
  8. Fold the chopped apples too.
  9. Line them up in cupcake liners.
  10. Fill the cup with 2/3rds of the batter.
  11. Bake in the oven for 25 minutes approx.
  12. Let the cupcakes cool for 5 minutes before serving.

So, that was all about the amazing super food apple. Hope you have enjoyed reading the article.

So grab an apple and start increasing your level of health one bite at a time. Tell us how this post on benefits of apple has helped you. We’d love to hear what is your healthy way of consuming it . Do give your feedback by commenting in the box below.

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Ambarella

Ambarella fruit is used to make jams, jellies and preserves


What is Ambarella?

 

Ambarella (Spondias dulcis) is a tropical tree with an edible fruit. It is commonly called as kedondong (Indonesia), buah long long (Singapore), pomme cythere (Trinidad and Tobago), June plum (Bermuda and Jamaica), mangotín (Panama), juplon (Costa Rica), golden apple (Barbados and Guyana), jobo indio (Venezuela), and cajarana (Brazil). The tree originated in Southeast Asia. It is widely cultivated in Malaysia, India, Sri Lanka, and some parts of Africa for its leaves and fruits. The tree bear fruits abundantly from September to mid of January. Ambarella fruits grow in clusters of up to a dozen. 

 

 

 

The fruit is oval in shape, green in color with a tough skin. The flesh of the fruit is hard and contains a fibrous pit. The fruit turns golden-yellow when it ripens. It has flavors of pineapple and mango. The hard crunchy flesh is sour and thus, it is often eaten with salt, chili powder, sugar or shrimp paste. Although the fruit can be eaten raw, the ripened fruit tastes the best.

 

Ambarella fruit is used to make jams, jellies and preserves. The fruit is added to soups, sauces and stews as flavorings. In certain places, ambarella is used in fruit salad or dried and made into a spicy paste to prepare certain dishes. The fruit can also be candied or processed into drinks.

Health Benefits of Ambarella

The leaves and the bark of ambarella are widely used as a therapeutic agent as it contains flavonoids, saponin and tannins. The fruit is dense in nutrients and improves overall health. One serving of ambarella fruit provides 48Kcal of energy, 1 gram of protein, 12 grams of carbohydrate, 233 IU of vitamin A, 30mg of vitamin C, 15 mg of calcium, 3 mg of iron and 22 grams of phosphorus. The fruit also contains dietary fiber and Vitamin B complex constituents like thiamine and riboflavin.

According to a study published in the Asian Pacific Journal of Tropical Biomedicine, in 2013, ambarella fruit and leaves extracts exhibit strong antimicrobial, antioxidant, cytotoxic and thrombolytic properties.

 

Boosts Immune System

Ambarella fruit is rich in vitamin C. It improves the function of the immune system. It also improves the formation of collagen and accelerates the wound healing process. The fruit also contains antioxidants and helps prevent free radical damage. 

Improves Skin Health

The vitamin C content of the fruit helps in tissue repair and nourishes the skin. It increases the production of collagen and improves the beauty of the skin. Ambarella is also used to treat skin diseases. The leaves of ambarella are boiled and the extract is used as a substitute for body lotion and moisturizers. Traditionally, the root of the tree is used to treat itchy skin.

 

Helps Treat Cough

The leaves extract are used to treat cough. About 3 or 4 fresh leaves of ambarella tree is boiled in two cups of water and allowed to stand for few minutes. The concoction is strained and usually taken with honey.

The fruit can also be used to treat cough. Two or three pieces of the ambarella fruit is shredded and the water is squeezed. A pinch of salt can be added to the extract and consumed thrice a day to relieve cough.

Helps Treat Digestive Problems

Ambarella is high in dietary fiber, which facilitates digestion and helps clear the bowel. The pulp of the fruit is recommended for those who suffer from constipation and dyspepsia (indigestion). The high water content of the fruit prevents dehydration. 

The bark of the ambarella tree is used as a remedy to cure dysentery. People suffering from diarrhea, dysentery, can take a herbal concoction of the ambarella bark to ease discomfort. The herbal concoction is prepared using 5 grams of the bark. The clean bark is boiled in two cups of water until the water is reduced to half. The strained concoction can be consumed to provide instant relief for dysentery.

Improves Vision

Ambarella fruit is a good source of vitamin A. It plays an important role in the visual perception. The compound of vitamin A known as retinol helps distribute images that are received by the retina of the eye. The decoction of the ambarella leaves is used as a wash for sore eyes.


Provides Energy

The fruit is high in sugar mainly in the form of sucrose, which provides instant energy. Ambarella is a natural and wholesome way to boost vitality and endurance.

Helps in Weight Loss

Ambarella fruit is low in fat, carbohydrate and high in dietary fiber. Though the fruit is low in calories, it provides the required nutrients to the body. Thus, it is an ideal fruit for weight loss. The water content of the fruit provides a feeling of fullness and also prevents overeating.

 

Other Benefits

  • The antioxidants present in the fruit fight against cancer.
  • It helps in the renewal of tissues and protects against cardiovascular diseases.
  • In some places, the ambarella fruit is used to treat injuries from burns.
  • Scientific studies have also proven that the fruit can lower high blood pressure.
  • The seeds of the fruit are used to treat respiratory disease owing to its antibiotic content.
  • The leaves of the ambarella tree are dried and ground until powdery and used to treat mouth sores.
  • The roots are used as a contraceptive agent.
  • The fruit is suggested for diabetics to regulate blood sugar levels.
  • The phosphorus and calcium content of ambarella is beneficial for maintaining healthy bones and teeth.
  • The fruit is beneficial for women as its iron content regulates the formation of red blood cells and helps prevent anemia.
  • Ambarella has also been used to treat urinary tract infections and hemorrhoids.
  • The bark and leaves are also used to treat oral thrushdue to its antifungal properties.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.22 AND $ 1.67
$1.28
Apple - Green - China

36 Amazing Benefits Of Apples (Seb) For Skin, Hair, And Health


Apple

 

Did You Know...

About 2,500 known varieties of apples are grown in the United States. More than 7,500 are grown worldwide.         

How To Select

Choose firm, shiny, smooth-skinned apples with intact stems.
Should smell fresh, not musty.

How To Store

Refrigerate apples in plastic bag away from strong-odored foods.
Use within 3 weeks.

Nutrition Benefits

Fat free; saturated fat free; sodium free;
cholesterol free; high source of dietary fiber

 

Top 10 Ways To Enjoy Apples

  

Apple Chutney. Swap cranberries out for apples and top our Spicy Apple & Pear Chutney over turkey sandwiches, pork chops, grilled chicken, and more!

 

 Applesauce … Smooth or Chunky? Low sugar or sugar-free? With raisins … or cranberries? Just spice it up and make it your own. Watch Applesauce Video

 

 Apple Tasting Bar! With all of the varieties of apples available, set up an apple tasting bar and have your kids try as many different varieties that you can find at your local grocery store/market! See what they have to say!

 

 Main Dish. Many of your main dishes could benefit from a little apple flavoring. Our Apple Chicken Stir Fryis an unexpected way to enjoy apples and it’s absolutely delicious!

 

 Bake ’em! Remove the cores, leaving a ½” of the bottom of the apples. Pour a small amount of brown sugar and butter into the hole. Place the filled apples in an 8″ x 8″ square baking pan then add 3/4 cup of water to the pan. Bake at 375°F for 30-40 minutes until tender, not mushy.

 

 On the Go. Crunch into a delicious whole apple at snack time, mealtime or anytime at all.

 

Peanut Butter … Need We Say More? Slice and enjoy apples with our delicious Fruity Peanut Butter Dip. Add carrots and celery for more color and variety.

 

 Dessert! The kids will love helping out with this one. Check out our Boatloads of Fruit recipe from the Cool Fuel Cookbook for Kids.

 

 Apple Dipping Bar. Forget bobbing for apples, try dunking them! Kids will love helping out with this fun Dipping Bar! Watch Apple Dipping Bar Video

 

Fennel & Apple Salad. Combine 1 fennel bulb and 2 cored and cubed apples topped with a citrus vinaigrette for a simple 3-ingredient salad! Also see our apple-filled salad recipes!



36 Amazing Benefits Of Apples (Seb) For Skin, Hair, And Health

 

Do you know that Apples are a store house of fibers, with about 4 grams of fiber enclosed in a medium-sized apple? That’s where the popular saying comes from – “An Apple A Day Keeps The Doctor Away.” So, what are apples good for? What are the benefits of apple that makes it different from other healthy fruits? This article provides nutrition of apple and its possible health benefits. It also discusses what to do with apples and some more information about apple fruit.

Are Apples Healthy?

 

Absolutely yes! Apples are delicious fruits! They have striking colour and a rosy aroma as they belong to the rose family of plants, Rosaceae. They are scientifically known to be full of minerals and vitamins. Since apples are stuffed with numerous vitamins and minerals, it contributes to a healthy and well-protected system.

Before you know about benefits of eating apples, let’s know about apple nutritional value. Apples contain plenty of antioxidants like flavonoids, polyphenols, and vitamin C that help protect the body against harmful bacteria and viruses. Moreover, the beta carotene in it has anti-cancer and anti-cholesterol properties. It is also an excellent source of B-complex vitamins like Thiamine, Riboflavin, Pyridoxine.

See the table below for in depth analysis apple nutritional benefits:

Apple Nutrition Facts

So, check out here the nutritional value of an apple in detail.

Apple fruit (Malus domestica)

Fresh, Nutritive value per 100 g, ORAC value-5900

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

50 Kcal

2.5%

Carbohydrates

13.81 g

11%

Protein

0.26 g

0.5%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.40 g

6%

VITAMINS

Folates

3 µg

1%

Niacin

0.091 mg

1%

Pantothenic acid

0.061 mg

1%

Pyridoxine

0.041 mg

3%

Riboflavin

0.026 mg

2%

Thiamin

0.017 mg

1%

Vitamin A

54 IU

2%

Vitamin C

4.6 mg

8%

Vitamin E

0.18 mg

1%

Vitamin K

2.2 µg

2%

ELECTROLYTES

Sodium

1 mg

0%

Potassium

107 mg

2%

MINERALS

Calcium

6 mg

0.6%

Iron

0.12 mg

1%

Magnesium

5 mg

1%

Phosphorus

11 mg

2%

Zinc

0.04 mg

0%

PHYTO-NUTRIENTS

Carotene-ß

27 µg

Crypto-xanthin-ß

11 µg

Lutein-zeaxanthin

29 µg

 

Overall, apples contain a great variety of everything you need. This little fruit is jam-packed! You wouldn’t want to waste the golden benefits that apples provide.

Click here to view an enlarged version of this infographic.

The other names for apples are (Seb) in Hindi, (Safarjan) in Guajrati, and (Safarchand) Marathi. So, that was about the nutrients in apple, now let’s look into amazing apple fruit benefits here.

Health Benefits Of Apples

There are host of apple health benefits, a few of them have been listed below.

  1. Anti-Cancer

Apples have potent anti-cancer abilities that protect the body from the life-sucking cancerous cells. This is one of the most important apple advantages. Scientists from the American Association for Cancer Research, among others agree that the consumption of flavones-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. And several compounds enclosed in apple peels called triterpenoids, showed potential to anti-growth activities against cancer cells as identified by researchers at Cornell University. In addition, colorectal cancer can be beaten with intake of fibers. So the next time you chuck the peels of an apple in the garbage, think of the nutritious value in them!

  1. Anti-Cholesterol

Apples have high amounts of fiber. When we eat apples, the soluble fibers compete with fats in the intestine. This competition between fibers and fats result in the decrease of absorption of LDL low-density lipoprotein or bad cholesterol levels and increase in absorption of HDL high-density lipoprotein or good cholesterol. This how apples and cholesterol levels control in the body is connected.

  1. Boost Immunity

Apples have an antioxidant known as quercetin which is especially found in red delicious apples. This antioxidant boosts the immune system to build the natural defenses of the body. The other nutrient present in an apple is vitamin C that has anti-inflammatory properties. Fibers also enhance the immune system. It is because of this that apples are considered to be high immunity boosters.

  1. Preventing Alzheimer’s

An experiment performed on mice found that apple consumption in the regular diet results in higher doses of the neurotransmitter acetylcholine. Also, in Alzheimer’s, the nerve cells of the brain are damaged, and apple juice which contains flavonoids helps repair the damaged cells. So, drinking apple juice can reduce the risk of Alzheimer’s and can battle against the decaying of the brain.

  1. Averting Asthma

Phytochemicals and polyphenols are the chemicals that give apple its healing properties, which can assist an individual recovering from asthma, breathing problems and improve the general functioning of the lungs.

Research shows that children who consume apple juice regularly showed reduced risks of suffering from asthma attacks and wheezing problems as compared to those who seldom consume apple juice. In contrast, eating whole apples didn’t seem to be of any benefit to the wheezing and asthmatic children.

  1. Diabetes

Another important health benefit of apples is that it aids in fighting off oxygen-free radicals that cause diabetes. Apples are loaded with soluble fibers, the key to blunting blood sugar swings. The high soluble fiber, pectin in apples, helps in controlling blood sugar levels in the bodyby transporting the sugar into the blood stream at a slower rate. Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples.

  1. Prevent Gallstones

Gallstones form when there’s too much cholesterol in your bile, and it solidifies. They are particularly prevalent in obese people. To inhibit gallstones, doctors recommend a diet high in fiber to aid in controlling your weight and cholesterol levels. Apples are rich in pectin fiber that can assist in controlling the cholesterol levels in the body. The fiber does this by helping in reducing the absorption of LDL.

  1. Neutralize Irritable Bowel Syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and ballooning. To control these symptoms, doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet, and apples are rich in fibers.

  1. Detoxify Your Liver

We’re constantly consuming toxins, whether it is from drinks or food, our liver is in charge of discharging these toxins out of your body. One of the best things you can eat to help detoxify your liver is fruits like apples which are composed of vitamins, minerals, and fibers.

  1. Prevent Cataract

Past studies have been divided on this matter, but the recent long-term study suggests that people who have a diet rich in fruits that contain antioxidants like apples are 10 to 15 percent less likely to develop cataract.

  1. Preventing Parkinson’s

Parkinson’s is a disease that is characterized by the breaking down of the brain’s dopamine-producing nerve cells. The antioxidants present in apples prevents this breakdown.

  1. Avert Hemorrhoids

Hemorrhoids are the result of swollen veins in the anal canal due to excessive pressure on the pelvic and rectal areas. While this is isn’t life threatening, it does make the daily activities painful. The fiber content in the apple reduces the strain and effort, thus reducing the pain.

  1. Weight Loss

The fiber in the fruit fills the stomach for fewer calories. Hence, reducing the calorie intake along with killing the hunger pangs. This allows for the accumulated fats to be burned and contributes to weight loss.

  1. Increase Endurance

The antioxidant quercetin makes oxygen more easily available to the lungs. Due to which an increase in the time of endurance has been noticed. This allows you to spend more time exercising.

  1. Whiter Teeth

The biting and chewing of this fruit increases the secretion of saliva in the mouth that delays tooth decay. This fruit can definitely make those unpleasant visits to the dentist a lot less frequent!

  1. Aid Digestion

Despite being small in size, these fruits are rich in dietary fiber. Including them in your daily diet will ensure that your digestive process stays intact. At the same time, it will keep away constipation and facilitate smooth movement of bowels.

  1. Innate Detoxification Potential

A decoction prepared from rose apple may be used to flush out the toxins from the kidneys and liver. While keeping the vital organs clear, it also ensures that the overall health gets a boost.

  1. Prevent Brain Cell Damage

Eating apples or drinking apple juice is quite good for cellular health. Studies conclude that apples have free-radical eliminating properties. They are rich in Quercetin, an active phytonutrient that promotes cellular health. For this reason, Bramley apples help prevent and cure Alzheimer’s disease.

  1. Alleviate Respiratory Troubles

Velvet Apples are a home remedy for cough, chest congestion, and preliminary asthma. The high Vitamin C and mineral content of Velvet Apples boost immunity and promote health. Just binge on the fruit and say goodbye to your annoying cough and cold.

  1. Aid Blood Circulation

Velvet Apples are rich in iron, which helps maintain hemoglobin levels in the blood. It also regulates the red blood cell count in the body. Velvet Apples increase blood oxygenation, stimulate hair growth and accelerate healing. It is a must-have for patients suffering from anemia.

  1. Promote Bone Health

Velvet Apple or Mabolo is rich in calcium. Calcium is one of the key nutrients that promote bone and teeth strength. The high calcium content of Velvet Apple helps prevent conditions like osteoporosis and rheumatoid arthritis. The fruit should be a part of the regular diet across all age-groups.

  1. Analgesic Properties

Velvet Apple leaves have mooted analgesic properties that help relieve bone and muscle pain. Crush the leaf and bark of the plant and topically apply it for best results. It is a natural therapy for body aches.

  1. Improve Night Vision

Velvet Apples or Kamagong contain high amounts of Vitamin A. It helps improve vision and reduce symptoms of night blindness in children. Vitamin A is essential for good eyesight. Let your child munch on a Velvet Apple and say no to eyeglasses.

Benefits Of Apple For Skin

There is plenty of anecdotal evidence that indicates that red apple benefits for skin & health are many. Apples are probably one of the fruits that can provide you with beautiful skin. Here are some of the best apple benefits for skin.

  1. Brighten And Lighten Complexion

Apple fruit has the potential to lighten, brighten and soothe your skin. This is because it has the highest content of collagen and elastic, the stuff that is vital for keeping your skin flawless and youthful. Thus, consuming this delicious red fruit provides you with a rosy, youthful glow forever.

  1. Hydrate Skin

Apple hydrates as well as cleanses your skin. For this purpose, cut a slice of an apple and apply its juice on your face until the slice dries up. This will balance the oil production in your body and is a great hydrating mask. Apple can also be used as an exfoliant.

  1. Anti-Aging Benefits

Apple is a great anti-aging mask to lift the dull and wrinkled skin as well as keeping it moist. Regular intake of apples eliminates fine lines and wrinkles. You can rub grated apple on your face and leave on for 10 to 20 minutes. This will eliminate wrinkles as well as heal and cleanse your skin.

  1. UV Protection

Apple contains UVB defending particles that can provide extra protection from sun’s rays. This fruit can treat sunburns and prevent them from peeling. For this purpose, blend a teaspoon of glycerin with a pulp from the grated apple fruit. Apply this on your skin and leave for 15 minutes and then wash it off with cold water.

  1. Acne, Blemishes, And Dark Spots

To get rid of acne, blemishes, and dark spots, you can mash a quarter of an apple with milk cream and apply it on your face. Apple also provides relief from acne and sunburns, thanks to its cooling properties. For this purpose, place an apple slice in the refrigerator for an hour or so and apply it on sun burnt skin or acne prone skin for relief.

  1. Great Toner

Apples are wonderful toners that help to tighten your skin and stimulate blood circulation to the skin surface. Raw apple pulp and apple cider vinegar are quite beneficial in this regard. Apple cider vinegar helps to clear the skin’s pores of pathogens and oil, which are responsible for causing acne and pimples. It also balances the skin’s pH levels, which enables the skin to restrict the overproduction of its own oils. Dip a cotton ball in high-value apple cider vinegar and apply it on your face. This will have the same effect as the toner. Besides, it will keep acne/pimples at bay.

  1. Treatment of Puffy Eyes

Placing slices of apples under your eyes can reduce dark circles or puffy eyes. Alternatively, you can mix two tablespoons of apple cider with grated potatoes. Apply this on the eye puffiness and cover with a warm cloth. Leave this for 10 to 20 minutes and rinse off with warm water.

  1. Prevent Skin Cancer

Apple contains a small amount of vitamin A, a family of chemicals known as retinoid. Vitamin A plays an important role in skin development, thus enabling immature skin to develop into mature and functional skin tissue. Vitamin A also reduces the risk of skin cancer. One large apple provides about 120 international units of vitamin A which is equivalent to 5% and 4% of the daily vitamin A requirement for women and men respectively.

  1. Benefits Of Vitamin C

Consumption of apples boosts your intake of vitamin C or ascorbic acid. This vitamin is involved in the formation of collagen, a protein found abundantly in your skin. Being a crucial structural component of skin, collagen helps to maintain your skin’s waterproof barrier. Deficiency of vitamin C leads to low collagen production which ultimately causes re-opening of old wounds and skin tearing. One large apple provides 10.3 milligrams of vitamin C, which is equivalent to 14% and 11% of the daily vitamin C requirements for women and men respectively.

Benefits Of Apple For Hair

Besides being your skin’s best friend, regular consumption of apples provides you with a healthy mane. The plethora of nutrients found in this fruit can boost hair growth and provide numerous other hair benefits of red apples given below.

  1. Stimulate Hair Growth

Apple belongs to the category of fruits that are known as hair growth boosters. This quality can be attributed to the presence of a nutrient called biotin which has been heralded as the natural growth steroids for hair and nails. People are often recommended biotin in their diet to combat hair loss. Research has indicated that biotin promotes hair growth and infuses strength and thickness into each strand. And needless to say, apple is one of the best natural ways of getting this vital nutrient.

  1. Promote Longer And Healthier Hair

Long and lustrous locks are everyone’s desire and this delicious fruit does possess the ability to fulfil it. This is because it contains a compound called procyanidin B-2 which stimulates hair growth as well as thickens your hair. It also prevents hair thinning and male pattern baldness.

  1. Prevent Hair Loss

Apple has the potential to prevent hair loss, thanks to the presence of soluble fiber, phenolic compounds in apple skin, antioxidants, and vitamins. When eaten daily, apples also prevent hair fall. Antioxidants help in increasing circulation to the scalp, thus encouraging hair growth.

  1. Treatment Of Dandruff

Topical application of apple juice on your scalp helps to restore the normal balance of the scalp, thus preventing scalp problems such as dandruff. All you need to do is give a final rinse of apple juice to your hair after shampooing. This will eliminate dandruff and bring about an added shine.

How To Select And Store?

Selection

Most varieties of apples are readily available in stores all the year round. However, the freshest apples are available from September till November. While purchasing apples, always focus on colour. Choose the ones that have a rich and vibrant colouring without any browning near the core. Yellow and green apples should have a slight blush. The size of the apple also indicates its maturity and ripeness to a great extent. Larger apples are generally considered riper. The fruits should be firm to slightly hard with a fresh fragrance. Their skins should be smooth without any bruises or gouges. Some apples have dry, tan or brown-colored areas on their skin. This is known “scald”, and it does not affect the flavour of the apple in any way. Different varieties of apples are available, and the choice of a sweeter or more tart fruit depends on the way you want to enjoy your apples – raw or cooked. The Red and Golden Delicious are among the sweetest apples while the Braeburn and Fuji apples are slightly tart. Gravenstein, Pippin, and Granny Smith apples have tart flavour, but they are most suitable for cooking as they are able to retain their texture.

It should be noted that consuming whole apples is a better option than consuming apple juice because the whole apples are rich in dietary fiber and the current processes of juicing drastically reduce the polyphenolic phytonutrient content found in the whole fruit.

Storage

When handled with care, apples can be stored for a relatively long period of 3 to 4 months. Before proceeding to store the apples, they should be inspected for bruises, cuts, and soft spots. Then they should be sorted by size- small, medium and large. Since the large ones do not store well, they should be eaten first. Fresh apples should be kept at room temperature for a few days and then refrigerated. Cold storage of apples at low temperatures of 35-40 F helps to minimize loss of nutrients as well as maintains some moisture in the cold storage area. This is the ideal storage temperature, and the apples are likely to suffer damage if the temperature dips below 30F and will ripen quickly if the temperature rises above 40F. Over the period of storage involving months, there is a loss of both flavonoid and non-flavonoid polyphenols from apples but valuable amount of polyphenols and nutrients still remain.

An apple that is bruised should be removed from the good ones as it will release unusual amounts of ethylene gas that can pose a risk to other apples, thus decreasing their shelf life. Boxed apples should be kept in a cool dark place, preferably in a root cellar where they will not freeze as freezing can rupture all their cells, turning them into a large bruise. However, they should be kept away from potatoes as the latter release gas that can cause apples to get spoilt faster.

Cut apples turn brown if left open in the air. Thus to avoid this discoloration, they should be dipped in an ascorbic juice such as pineapple or lemon juice or powder. The apples should be washed in running cold water before using them to clear any surface dust and pesticide or fungicide residues. Besides, they should be checked regularly for signs of spoilage, and the damaged fruit should be eliminated.

Tips For Usage (Cooking/Eating)

Apples are extremely versatile fruits that can be eaten alone or used as an ingredient in several recipes. The skin of an apple contains unusual amounts of nutrients, and so, it should be eaten with its skin on. Even if you are using the apples in a recipe, it is advisable to use them unpeeled to reap the amazing benefits of apple nutrients.

Before using the apple, make sure to scrub its skin gently with a natural bristle brush for 10 to 15 minutes to remove the

pest proof coating of wax. Processing of apples such as boiling or extraction of apple juices often results in the loss of polyphenols or other nutrients. Hence, consumption of raw apples is the best option to obtain all the nutrients. Given below are some of the tips to enjoy this delicious fruit.

  1. Apples can be eaten directly. Besides satisfying your sweet tooth, they can be a nutritious treat. All you need to do is hold the unpeeled apple and take a bite. You will notice that the apple tastes sweeter near the core. Alternatively, you can also eat sliced apples.
  2. Diced apples can be added to fruit and green salads. Beets and apples can be combined in a refreshing salad garnished with walnuts and endive and tossed in light vinaigrette.
  3. Chopped apples can be braised with red cabbage. Pork chops can be braised with apple cider and served with tender red onions and sweet Granny Smith apples.
  4. Apple juice is a refreshing drink and can be prepared at home by blending whole apples in a powerful blender. Commercial apple juices fall into two categories “clear” and “cloudy”. Clear apple juice does not contain the pulpy apple solids called apple pomace while the cloudy apple juice retains some of these pulpy solids.
  5. Applesauce can be prepared by mixing sliced peeled apples, water, and sugar in a 2-quart microwave safe dish. This should be covered and microwaved on high power for 6 to 8 minutes. Now, the mixture can be processed or blended to make the sauce. You can also make chunky applesauce by mashing with a potato masher or cutting with a pastry blender.
  6. Apples can be used to make healthy desserts that satisfy your sweet tooth as well. For instance, you can bake apples and blackberries and serve it with crumbled sugar-cone topping.
  7. Apple Tea

Ingredients

  • 1/3 cup black tea leaves
  • 1L water for brewing
  • 1L water for serving
  • Sugar, as required
  • 1 medium sized apple
  • Cloves and cinnamon, as required

Steps:

Step 1: Fill a saucepan with 2L of water. Now, boil the water.

Step 2: Wash the apple and cut it into 1 inch-by-1 inch pieces. Remove the stem and the seeds but do not remove the skin of the apple.

Step 3: Add the apple pieces to the boiling water and cook it for roughly 5 to 7 minutes.

Step 4: Now, add the cloves and cinnamon to the boiling water. Leave it boiling for another 5-10 minutes.

Step 5: Strain the apple mixture through a colander and add it to a pitcher.

Step 6: Add sugar and stir well. To give it a healthier twist, replace sugar with honey.

Step 7: After refrigerating for a while, pour the freshly made tea into the glasses filled with ice cubes.

Step 8: Garnish with apple slices. You can refrigerate apple tea for up to 3 days.

Side Effects Of Apple Tea

Apart from benefits, apple tea also has some side effects that you should be aware of. Check them out here:

  1. Pregnant women and those who are breastfeeding should avoid the consumption of apple tea. Apple tea consumption can cause certain reactions in the body that can harm the growing fetus as well as the infant.
  2. Certain properties of apple tea can cause allergic reactions in a few cases. So, if you are allergic to apples, avoid apple tea!
  3. If you are under medication, be extra careful! Apple tea can interact with certain medications and harm the body. Talk to your doctor in that case.
  4. Apple tea is an amazing way to keep your body healthy and strong. It can be a healthy replacement for the regular tea. So, if you cannot do without a cup of tea a day, switch to apple tea!
  5. Apple Butter

Ingredients

  • 10 and a half pounds of apple
  • 4 cups of white sugar
  • 3 cups of apple cider
  • 2 cups of powdered cinnamon
  • 2 cups of grounded nutmeg

Steps

  1. Chop up the apples into quarters and add them to a slow cooker. Add the sugar to the apple and keep stirring.
  2. Now pour the apple cider into the cooker so that the fruit doesn’t stick to the bottom.
  3. Add some more spices and stir.
  4. Cover the slow cooker now and let it cook for 2 hours. Turn down the heat and let it cook slowly for 12 hours.
  5. Now check the apples every five hours. It should be soft with large chunks of juice.
  6. Place the apples in a blender now and process fruit until it has become soft and juicy. Continue blending until the apples have been processed entirely.
  7. Now pour the mixture into the slow cooker again. Cook without the cover on. You can add spices to the mixture now if you like.
  8. You can preserve the apple butter by placing it in fruit jars, bottles, and other small containers.
  9. Cinnamon Sugar Apple Butter Donuts

This toothsome and budget friendly recipe is perfect for dessert. They could take a little time to cook perfectly, but once you have made it the right way, your dish is going to impress everyone for sure.

Ingredients

  • 2 cups of flour
  • ¾ cups of brown sugar
  • 1 teaspoon of salt
  • 2 teaspoon of table salt
  • 2 tablespoon of baking soda
  • Half a teaspoon of cinnamon
  • Half a cup of apple butter
  • 2 eggs
  • Half a cup of chopped apples
  • 2 tablespoons of melted butter

Steps

  1. Heat your oven to 425 degrees at first. Spray your donut pans with some cooking spray at first.
  2. Now get hold of a large bowl and whisk with some flour, brown sugar, baking soda, and cinnamon. Don’t forget to add apple butter and milk. The melted butter and eggs come next.
  3. Mix properly and fold in the chopped apples.
  4. Now pour the batter into each donut cup till it is 2/3rd full.
  5. Bake for 9 minutes approximately.
  6. Let it cool for 5 minutes.
  7. Pour yourself a cup of coffee and enjoy these freshly baked donuts.
  8. Salted Caramel Apple Cupcakes

These cupcakes would surprise your best friend on her birthday. The combination of salted caramel, sour cream, and apples taste absolutely delicious when cooked right. Here is how you should prepare the dish.

Ingredients

  • One stick of butter
  • 2/3rd cups of brown sugar
  • 2 eggs
  • 1 tablespoon of vanilla
  • 1 cup of flour
  • 1 teaspoon of baking powder
  • 1 teaspoon of salt
  • 1 teaspoon of grounded cinnamon
  • One-fourth cup of apple butter
  • 2 to 3 small apples
  • One-fourth cup of sour cream

Steps

  1. Preheat your oven to 350 degrees. Chop your apples and place them aside.
  2. Now get hold of a large bowl and whisk some cream, brown sugar, and butter.
  3. Beat the eggs one at a time too.
  4. Mix in the vanilla as well.
  5. Now take another medium bowl, whisk the flour, baking powder, salt, and cinnamon
  6. Beat the flour mixture and wet the ingredients into a large bowl.
  7. Mix the apple and sour cream next. Beat the rest of the flour mixture.
  8. Fold the chopped apples too.
  9. Line them up in cupcake liners.
  10. Fill the cup with 2/3rds of the batter.
  11. Bake in the oven for 25 minutes approx.
  12. Let the cupcakes cool for 5 minutes before serving.

So, that was all about the amazing super food apple. Hope you have enjoyed reading the article.

So grab an apple and start increasing your level of health one bite at a time. Tell us how this post on benefits of apple has helped you. We’d love to hear what is your healthy way of consuming it . Do give your feedback by commenting in the box below.

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