"Fruit is definitely on the maintenance diet. It's on the lifestyle diet."

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Top Fruits Nutrition Benefits 20-1

There are more than 2000 fruits, but each one has unique features and health benefits. Fruits are consumed by everyone on a daily basis. But how many of us know the health benefits of fruits? So this site provides you health benefits and characteristics of different fruits.

Fruits Home  Full List of Fruits Top Fruits Nutrition Benefits 20-1


20.Satsuma Mandarin
18. Orange
15.Caper berry
10. Papaya

Satsuma belongs to the Mandarin orange family. It is a seedless, easy to peel, delicious fruit. This vibrant skinned low calorie snack is a wonderful antioxidant-rich treat. Satsuma is popularly used in salads in its raw form. Additionally, these tangerines can also be used to render a delicious flavor to ice creams, muffins, cakes, and candies.



  • Natural Anti-Cancerous Agent
  • Improves Immune Systems
  • Good for Hypertension
  • Aids Weight Loss
  • Natural Detoxifying Agent
  • Good for Digestive Health
  • Delays Ageing Process of Skin
  • Helps In Keeping Cholesterol Levels Under Control
  • Good for Diabetics
  • Healthy Hair



It is usually seedless, and is about the size of other mandarin oranges (Citrus reticulata). Satsumas are known for their loose, leathery skin; the fruit is very easily peeled in comparison to other citrus fruits. The rind is often smooth to slightly rough with the shape of a medium to small flattened sphere.


The satsuma mandarin tree is the most cold-tolerant citrus of commercial importance. Mature dormant trees have survived minimum temperatures of 14°F to 18°F in northern Florida, northern California, and southern Alabama without serious injury.

Grapes are grown in clusters and commonly have two different types, they are green and purple grapes. Grapes are a low calorie, fat free fruit and have a low glycemic index. They are loaded with antioxidants, fiber, potassium, Vitamin C, Vitamin K and contain more natural sugar than any other fruit. Grapes prevent chronic disease like diabetes, cancer and heart disease. Resveratrol is one of the compounds to inhibit certain types of cancers. It reduces cholesterol, lowers blood pressure and slows down the aging process. Grape is one of the fruits to benefit your whole body. Grapes can be eaten raw or processed into wine, jam, jelly, raisins and grape seed oil.

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Grapes are grown for fresh eating, juice, jelly or wine. Seedless grapes are preferred for fresh eating or for raisins. Grapes have good vigour to cover trellis rapidly with thick foliage, perfect for adding some green to a home landscape. Grapes many laterals can easily and quickly spread over a fence, wall trellis, pergola, etc. The fruit from ornamental type grape varieties is more for show not yield and taste. As a result the fruit from these varieties may not be suitable for eating or winemaking.

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Grapes should be grown in full sunlight. They can be successfully grown in locations where peaches and sweet cherries will survive the winter and where tomatoes or sweet corn will mature. Well drained sandy loam soils are best for grapes. Clay soils delay maturity of crops and vines, while sandy soils advance maturity. Remember that grape plants are vines and require support usually on a post and wire trellis. Grape vines must be pruned different from fruit trees. Most home gardeners do not prune their grapes hard enough. Pruned grape vines will "bleed". This causes concerns to home gardeners but it is a good sign and the "bleeding" will stop. Large, seedless, green (white) early. The most winter tender of the seedless grapes grown in this area. Red colour or darker. Seedless and hardy. High quality. Good for fresh eating, juice, jelly or wine.

Nutritional Value

Grapes is a non-climacteric fruit, of the genus Vitis.Grapes can be eaten raw or they can be used for making jam, juice, jelly, vinegar, wine, grape seed extracts, raisins, molasses and grape seed oil.It consists of numerous health benefits that makes the human avoiding from diseases. Grapefruit peel oil is used in aromatherapy and it is historically known for its aroma.This Fruit has also been investigated in cancer medicine pharmacodynamics. Its inhibiting effect on the metabolism of some drugs may allow smaller doses to be used, which can help to reduce costs.

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Health Benefits

  • CONSTIPATION-Grapes have laxative properties, due to the organic acid, sugar and cellulose within. If your body is refusing to let go of what’s inside, feast yourself on grapes. Grab a bunch and eat them all at once. Grapes tone the intestine and stomach which further increases their ability to relieve constipation, whether average constipation or chronic constipation.
  • CARDIOVASCULAR-Resveratrol, a polyphenol in the skins of red grapes, has significant cardioprotective activity, A potent antioxidant; resveratrol reduces oxidation of low-density lipoprotein, or LDL. LDL oxidation is a necessary in production of fat deposits called plaque that may harm your coronary arteries and predispose you to heart disease. Resveratrol also inhibits aggregation of platelets, lessening clot formation and further reducing buildup of plaque in your arteries. The seeds of grapes contain polyhenols called proanthocyandins that also reduce your risk of heart disease by lowering your blood levels of LDL and by protecting your heart from the damaging effects of toxins and certain drugs.
  • DIABETES-Insulin is a hormone that helps move glucose into your cells where it is needed, regulating your blood glucose level and keeping it in a healthy range. Resveratrol and other polyphenols in grapes maintain your body's sensitivity to insulin, hence prevent diabetes. In a study published in the "British Journal of Nutrition" in 2011, subjects with type 2 diabetes consumed either a resveratrol supplement or a placebo for four weeks. At the end of the study, those who took resveratrol had heightened sensitivity to insulin and other indicators that their metabolic function had improved during the term of the study.

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Oranges have leathery oil rinds and juicy sweet-tart inner flesh. They are known to have several health benefits and popular fruit around the world. Oranges are an excellent source of Vitamin C, one orange offers 116.2% of the daily value. It is a healthy source of fiber, thiamine, folate and antioxidants. The soluble and insoluble fiber in orange prevents irritable bowel syndrome.it lowers the risk of lung cancer, colon cancer, skin cancer and breast cancer. It controls blood sugar level and lowers cholesterol. Orange helps to boost your immune system and eye health. Oranges are commonly consumed as juice or can be eaten raw. It can be used as a flavoring agent in candies and bakery goods.

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Oranges are one of the most popular fruits around the world. While they are enjoyable as a snack or as a recipe ingredient, its juice is highly associated with good health which acts as an integral part of a healthy breakfast. Oranges are round citrus fruits with finely-textured skins that are orange in color just like their pulpy flesh.The size of the fruit ranges from about three inches in diameter. Oranges are classified into two general categories sweet and bitter. The word orange is derived from the Sanskrit "naranga" which means 'orange tree'. Usually, ripe oranges consists of 40%-55% juice by weight, depending on their variety.Like other citrus fruits, its rind contains essential oils which are used in cooking and perfumery. Sweet oranges are divided into five or six main categories Common sweet oranges, blood, navel, acidless, bitter, and mandarin, are available at different times of the year.

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Health Benefits
  1. Rich Vitamin C content in sweet orange helps in the antioxidant protection and Immune Support.
  2. A Glass of Orange Juice is said to be more protective than the intake of Vitamin C Alone.
  3. Long-Acting Liminoids in Citrus fruits add their ability to promote optimal health.
  4. BCompounds in orange peel lower the Cholesterol as Effectively as Statin Drugs.
  5. Rich Fiber in the fruit helps to prevent atherosclerosis.
  6. Protection Against Rheumatoid Arthritis.
  7. Helps in preventing Ulcers and reduces the risk for Stomach Cancer.

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Blackcurrant is a shrub that has small, very dark purple edible berries that are tart like passion fruit, but it has a unique earthy taste. Blackcurrants have high anthocyanins, polyphenolic substances, antioxidants, Vitamin C and gamma-linolenic acid. Blackcurrant supplements may be used to treat menstrual pain to high blood pressure. It has an ability to reduce bad cholesterol and increase good cholesterol level. Blackcurrant boosts blood flow towards the heart and reduces the risk of heart attack, stroke and hypertension. They promote cardiovascular and urinary tract health. The high tartness in blackcurrant lends itself to mix with other fruits, especially in jams and juices.

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The blackcurrant (Ribes nigrum), also known as black currant or cassis, is a woody shrub in the family Grossulariaceae grown for its berries. It is native to temperate parts of central and northern Europe and northern Asia, where it prefers damp fertile soils and is widely cultivated both commercially and domestically. It is winter hardy, but cold weather at flowering time during the spring reduces the size of the crop. Bunches of small, glossy black fruit develop along the stems in the summer and can be harvested by hand or by machine. Breeding is common in Scotland, Poland, Lithuania, Latvia, Norway, and New Zealand to produce fruit with better eating qualities and bushes with greater hardiness and disease resistance.[2] The raw fruit is particularly rich in vitamin C and polyphenols. Blackcurrants can be eaten raw, but are usually cooked in sweet or savoury dishes. They are used to make jams, preserves, and syrups and are grown commercially for the juice market. The fruit is also used to make alcoholic beverages and dyes.


The fruit of blackcurrants when eaten raw has a strong, tart flavour. It can be made into jams and jellies which set readily because of the fruit's high content of pectin and acid.[33] For culinary use, the fruit is usually cooked with sugar to produce a purée, which can then be passed through muslin to separate the juice. The purée can be used to make blackcurrant preserves and be included in cheesecakes, yogurt, ice cream, desserts, sorbets, and many other sweet dishes. The exceptionally strong flavour can be moderated by combining it with other fruits, such as raspberries and strawberries in summer pudding, or apples in crumbles and pies.[34] The juice can be used in syrups and cordials. Blackcurrants are a common ingredient of rødgrød, a popular kissel-like dessert in North German and Danish cuisines.[35] Blackcurrants are also used in savoury cooking. Their astringency creates added flavour in sauces, meats and other dishes. Blackcurrants are included in some unusual combinations of foods. They can be added to tomato and mint to make a salad. Blackcurrants may accompany roast beef, grilled lamb, seafood and shellfish. They can provide a dipping sauce at barbecues. They can be blended with mayonnaise, and used to invigorate bananas and other tropical fruits. Blackcurrants can be combined with dark chocolate or added to mincemeat in traditional mince pies at Christmas.[36] Japan imports US$3.6 million of New Zealand blackcurrants for uses as dietary supplements, snacks, functional food products and as quick-frozen (IQF) produce for culinary production as jams, jellies or preserves.[37]

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The persimmon (sometimes spelled persimon) is the edible fruit of a number of species of trees in the genus Diospyros. The most widely cultivated of these is the Asian or Japanese persimmon, Diospyros kaki. Diospyros is in the family Ebenaceae, and a number of non-persimmon species of the genus are grown for ebony timber. The tree Diospyros kaki is the most widely cultivated species of persimmon. Typically the tree reaches 4.5 to 18 metres (15 to 60 ft) in height and is round-topped. It usually stands erect, but sometimes can be crooked or have a willowy appearance.

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BlackBerry is a line of smartphones, tablets, and services originally designed and marketed by Canadian company BlackBerry Limited (formerly known as Research In Motion, or RIM).[1] BlackBerry products were formally designed, manufactured, and marketed by Chinese company TCL Communication (under the brand of BlackBerry Mobile), Indonesian company BB Merah Putih, and Indian company Optiemus Infracom for the global, Indonesian, and South Asian markets (respectively) using the BlackBerry brand under license. TCL stopped manufacturing the devices on August 31, 2020, as its contract expired, with the last Blackberry-TCL phone being the Blackberry Key2LE.[2][3]

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Caper berry is an elliptical fruit that has a distinctive salt and sour flavour. They are picked and pickled when immature to obtain soft and edible seeds. Cranberries nourish your body with sodium, copper, iron and calcium. Caper berries help to reduce the excess fatty substance from your body and boosts the immune system. They are rich in antioxidants to regulate blood sugar levels. The Vitamin B and iron content present in cranberries are useful in promoting your hair growth. They are brined to be eaten like olives or pickles. It is mostly used in appetizers and salads.

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Capparis spinosa, the caper bush, also called Flinders rose, is a perennial plant that bears rounded, fleshy leaves and large white to pinkish-white flowers. The plant is best known for the edible flower buds (capers), used as a seasoning, and the fruit (caper berries), both of which are usually consumed pickled. Other species of Capparis are also picked along with C. spinosa for their buds or fruits. Other parts of Capparis plants are used in the manufacture of medicines and cosmetics. Capparis spinosa is native to almost all the circum-Mediterranean countries, and is included in the flora of most of them, but whether it is indigenous to this region is uncertain. The family Capparaceae could have originated in the tropics, and later spread to the Mediterranean basin. The taxonomic status of the species is controversial and unsettled. Species within the genus Capparis are highly variable, and interspecific hybrids have been common throughout the evolutionary history of the genus. As a result, some authors have considered C. spinosa to be composed of multiple distinct species, others that the taxon is a single species with multiple varieties or subspecies, or that the taxon C. spinosa is a hybrid between C. orientalis and C. sicula.

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Watermelon is an American preferred for meals and snacks. People can't get sufficient of the sweet treat, and nutritionists have long appreciated the health benefits watermelon provides. In recent research new light is found on its potential health benefits. Watermelon contains more lycopene, an antioxidant that may help to reduce the risks of cancer and other diseases.The fruit which is really a Vegetable.Watermelon can be traced back to Africa and it is part of the cucumber and squash family. Early watermelons were mostly rind and seeds. Today's varieties are larger, the flesh is sweeter, the seeds are smaller and the rind is thinner. It is the most refreshing, thirst satisfying fruit of all. It consists of 92% water and 8% sugar, so it is appropriately named. Americans consume over 17 lbs of watermelon each year. The largest watermelon on world record (Guinness Book of World Records) weights 262 pounds.

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Cranberries are small round reddish brown fruit with sharp sour and bitter taste. They have various vitamins and nutrients to benefit your health. Cranberries may help to prevent urinary tract infection and cardiovascular diseases. The presence of antioxidants may help to fight age related problems in tissues. Phytochemicals in cranberries benefit your digestive health. The cranberries have mildly acidic flavour, which leaves an unusual taste in mouth that irritates gums and lips for some people. Cranberries are mostly consumed as juice rather than eating raw.

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Cranberries are a group of evergreen dwarf shrubs or trailing vines in the subgenus Oxycoccus of the genus Vaccinium. In Britain, cranberry may refer to the native species Vaccinium oxycoccos, while in North America, cranberry may refer to Vaccinium macrocarpon. Vaccinium oxycoccos is cultivated in central and northern Europe, while Vaccinium macrocarpon is cultivated throughout the northern United States, Canada and Chile. In some methods of classification, Oxycoccus is regarded as a genus in its own right. They can be found in acidic bogs throughout the cooler regions of the Northern Hemisphere.Cranberries are low, creeping shrubs or vines up to 2 meters (7 ft) long and 5 to 20 centimeters (2 to 8 in) in height; they have slender, wiry stems that are not thickly woody and have small evergreen leaves. The flowers are dark pink, with very distinct reflexed petals, leaving the style and stamens fully exposed and pointing forward. They are pollinated by bees. The fruit is a berry that is larger than the leaves of the plant; it is initially light green, turning red when ripe. It is edible, but with an acidic taste that usually overwhelms its sweetness.In 2017, the United States, Canada, and Chile accounted for 98% of the world production of cranberries. Most cranberries are processed into products such as juice, sauce, jam, and sweetened dried cranberries, with the remainder sold fresh to consumers. Cranberry sauce is a traditional accompaniment to turkey at Christmas dinner in the United Kingdom, and at Christmas and Thanksgiving dinners in the United States and Canada.[6]

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Strawberries are conical shaped fruit that is widely attracted for its deep red, juicy texture and aroma. It is a distinctive fruit with seeds on the exterior. Strawberries have mixed sweet and sour taste with the hint acidic flavor. They are a good source of Vitamin C and manganese. They have a fair amount of fiber, folate and potassium. Strawberries may improve good cholesterol, blood pressure and vascular function. It inhibits tumor formation in animals,which have been shown to stop the growth of cancer cells. You can serve strawberries in cake, desserts, jam, ice cream and cocktails.



The garden strawberry (or simply strawberry; Fragaria × ananassa)[1] is a widely grown hybrid species of the genus Fragaria, collectively known as the strawberries, which are cultivated worldwide for their fruit. The fruit is widely appreciated for its characteristic aroma, bright red color, juicy texture, and sweetness. It is consumed in large quantities, either fresh or in such prepared foods as jam, juice, pies, ice cream, milkshakes, and chocolates. Artificial strawberry flavorings and aromas are also widely used in products such as candy, soap, lip gloss, perfume, and many others. The garden strawberry was first bred in Brittany, France, in the 1750s via a cross of Fragaria virginiana from eastern North America and Fragaria chiloensis, which was brought from Chile by Amédée-François Frézier in 1714.[2] Cultivars of Fragaria × ananassa have replaced, in commercial production, the woodland strawberry (Fragaria vesca), which was the first strawberry species cultivated in the early 17th century.[3] The strawberry is not, from a botanical point of view, a berry. Technically, it is an aggregate accessory fruit, meaning that the fleshy part is derived not from the plant's ovaries but from the receptacle that holds the ovaries.[4] Each apparent "seed" (achene) on the outside of the fruit is actually one of the ovaries of the flower, with a seed inside it.

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Mango is juicy stone fruit with bright yellow to orange skin. The matured mango has a soft and juicy flesh in pale orange color with fibrous to buttery texture. It not only tastes good but also has numerous health benefits. Mangoes are rich in Vitamin C, copper, folate, and Vitamin B6. They also contain modest amounts of Vitamin E, Vitamin B5, potassium and magnesium. Mangoes are packed with antioxidants to protect your cells from free radical damage and chronic disease. High content of Vitamin C present in mango boosts your immunity, hair and skin health. Mango helps in regulating blood sugar and cholesterol level.It is easy to add to your diet in the form of smoothies, summer salad, salsas and can be consumed raw.

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The fruit will make you think about the traditional mango. It is the seeds of this fruit that makes it shine in the crowd. The seeds are dried and can be consumed like any other nut. Well, the scope of the seeds does not stop with this. It is learnt that in Africa, the seeds are used to make butter and also even made into bread.

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Health Benefits

The African mango seeds consist of great amount of important fatty acids and proteins. But the main benefit of African mango seeds that is so hyped is the weight loss factor. A study around a decade ago revealed that African mango seeds may influence weight. It may also useful in controlling diabetes, as per other researches. So, one can understand that this becomes part of a healthy diet.

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Papaya is the spherical succulent fruit. The sweet and tangy juicy flesh is yellow to orange colored. Papaya has a pit in the centre with numerous inedible seeds. Papayas are loaded with antioxidants, which particularly helps in improving eye health. Papayas are high in Vitamin C, Vitamin A, floate, potassium and fiber. It aids digestion problems, improves kidney and heart health. The lycopene present in papaya can reduce the risk of cancer. Papaya promotes your skin health to look more beautiful and young. Papaya is delicious and versatile that can be made into smoothies, appetizer, breakfast, salsa and dessert.

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Papaya is called as Paw Paw, Papaw, Tree Melon normally greenish yellow, yellow or orange color. This kind of fruits comes from tropical places with higher humidity, native to Mexico, countries of Central America, Thailand, Africa and Asia and growing well in Australia.Papayas are a large, pear-shaped which are all high in vitamin A, C and folate.Due to the tropical appearance and abundant fruit of papaya, it is considered as the demand to protect the landscape settings throughout coastal and southern Texas. The latex is obtained by making a cut on the surface of green fruits early morning and repeating four to five days until latex ceases to flow. The latex contains two proteolytic enzymes, papain and chymo papain. Scientific Name:Carica papaya

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Health benefits

papaya is one of the cultivars of papayas.This medium sized fruit contains orange flesh, thin rind, mild, delicate aroma, smooth texture, and high sugar content. This papaya is round in shape than m ost of other papayas ,because as it contains more flesh in it . The ripeness of this papaya does not depend on the color of the skin. This can be determined when the skin of this fruit yield to the pressure exerted by the finger. This kind of papaya is more resistant to viruses, cutting the costs of the farmers

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Banana is the most consumed fruit and valued worldwide for its nutritional value, flavour and availability throughout the year. There are more than a thousand varieties of banana all over the world in different colors and sizes. Banana is the best source of Vitamin B6 that helps to relieve menstrual symptoms like irritability, headaches, tender breast and water retention. Bananas contain a fair amount of Vitamin C, potassium, magnesium, copper, fiber and protein. Banana may promote your digestive health, weight loss, heart health and unripe banana may improve insulin sensitivity. Bananas make an excellent breakfast, snack and dessert. They can be used to add flavour in bakery goods and candy.

Nutrition value

Bananas are great super food which provides us with energy, make us feel full and provide our body with essential nutrients and high amount of fiber. The scientific name of banana is Masa acuminata and Masa balbisiana. It is natural that we always mistake a banana for a plantain. Plantains are a member of the banana family. They are bigger in size and bright green. When compared to bananas plantains are thick skinned. While banana can be eaten raw plantains are not usually eaten raw because of its starch content. They serve an important role in many traditional diets. When used in cooking they are treated more like a vegetable than a fruit. Plantain contains less sugar and so they usually cooked or processed before being eaten. When it is little mature they can be fried, boiled, baked, micro-waved etc. The chips made out of green plantains are one of the favorite dishes in the Southwestern Indian state of Kerala.

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Bionomically known as Citrus Limon this fruit belongs to the Rutaceae family in the genus citrus which is also a home to the prominently and widely consumed fruits such as pomelo, tangerine, grapefruit, and oranges. This small round shaped fruit has a deceptive size as it houses many health benefiting nutrients that is even better than larger fruits belonging to this family. Lemon trees are a small ever green trees that tend to spread fast. They grow up to 10- 12 feet tall in cultivated plantations. This tree flourishes extremely well in ideal temperate and tropical environment. Having said that if exposed to extremely cold and frosty climate they will tend to drupe and wither or it may harshly affect their growth. The stem of this tree often adorns sharp stout thorns protecting the flowers and the fruits. A fully grown lemon tree bears a refreshing white flowers with fragrance that heals the soul. .

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Health benefits

There are many benefits of consuming lemon. A few of them are discussed below. The benefit of consuming lemon early morning with a glass of lukewarm water is a remedial measure to weight loss and also detoxification. Consumption of lemon can treat various ailments such as throat infections, constipation, obesity, dental problems, high blood pressure, skin problems etc. these treatments are not any new discoveries but have been popular since generations. Lemon also aids in strengthening the immune system as it cleanses the stomach and keeps impurities at bay. Consumption of lemon juice is very advantageous for treatment of kidney stones, apart from that it also reduces the chances of getting strokes as it cools down the body temperature. Beauty benefits of lemon Lemon is considered to be natural bleach and is a key promoter skin lightening agents. Sun tans and black heads can be very easily treated by applying lemon juice on cleansed face. Applying lemon juice on scalp also helps in keeping dandruff at bay. They say good things comes in small packages, well this saying befits this situation rightly.

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  • Well in our case lemon is something that is a must have even when given a chance or not. One can consume lemon in many forms such as freshly squeezed lemon juice, the rind of the lemon and not to forget the zest of the lemon that is king of all flavors. Lemon juice freshly squeezed or bottled is used to make lemonades, mocktails, cocktails, also an addition to many soft drinks.
  • Lemon juice is preserved to make many natural flavor. Lemon juice is also added to pan cakes which seems like a popular favorite in The United Kingdom.
  • Adding lemon juice to certain foods tends to cut the oxygen supply of the fruit and slows down the oxidation process. Fruits such as apples, bananas and avocados are known to be preserved with lemon juice. Marmalades and lemon liqueur is a product of lemon rind and lemon juice where the zesty flavors wins the heart.
  • Indian are synonymous to the pickles they eat, the lemon and lime pickle is the way to every Indian's heart.
  • Baked goodies like puddings, cheese cakes and even rice are flavored with lime juice or zest. Lemon slices often adorn the top of a cocktail glass as it is used as a garnish for food and drinks.
  • Lemon leaves are key ingredient in Thai food, known as the kafir lime leaves any Thai dish prepared using them is simply scrumptious.
  • Sea food lovers would find any sea food incomplete without a dash of lime.

Pomegranate is a beautiful fruit with shiny beads varying from red to light pink. Pomegranates can vary in taste from a very little sour to fairly sharp. It has the combination of many tastes, aroma and mouth feel sensations. They contain white edible seed surrounded by juicy nectar. They contain a range of beneficial plant compounds, unrivalled by other fruits. Pomegranate is enriched with Vitamin K, Vitamin C, folate, fiber and potassium. Punicalagins and punicic acid present in the pomegranate contribute most of the health benefits. It may help to fight against prostate cancer, breast cancer, arthritis and joint pain. Pomegranate lowers the blood pressure and improves heart health. It has potent anti-inflammatory, antifungal and antibacterial properties. They are often consumed raw or made into juice.

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The pomegranate fruit is an apple shaped fruit that is red in color on the outside. Inside the pomegranate fruit, there are many small seeds, the pomegranate seeds. The attendance of these little seeds in the pomegranate fruit makes the fruit rather hard to eat but you don't have a choice as there is not much of a flesh which can be separated from the seed. Most people like to eat the pomegranate fruit raw but some use in cooking.The pomegranate fruit is a native of the Mediterranean regions and have been growing there for thousands of years. The pomegranate tree was brought into California by Spanish settlers in the 1700's. It is mainly grown for fruit production and tree production in the drier parts of California and Arizona. The actual fruit is in pink color to bright red color and the estimated size is that of a softball. One pomegranate contains approximately 100 calories. On opening the pomegranate fruit skin there are little fruit sacs inside that looks similar to vitamin E capsules.

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Health Benefits
  • The pomegranate fruit shows presence of rich beneficial antioxidants, like polyphenols, tannins and anthocyanins. The antioxidant level of pomegranate juice is higher than in other fruit juices, red wine or green tea.
  • Recent research has shown that pomegranates can help fight osteoarthritis, as regular consumption of the juice always reduces down the corrosion of the cartilage.
  • Pomegranate juice is also believed to increase blood flow to the heart, and is extremely beneficial for people with ischemic heart disease and some other diseases.
  • It is also a good source of vitamins C and B, antioxidant polyphenols, pantothenic acid and potassium.
  • Juice of the pomegranate have been found effective in curing atherosclerosis and cardiovascular disease
  • The juice of the fruit also has antiviral and antibacterial effects against dental plaque
  • Consumption of pomegranate juice has proven to help hugely in cases of prostate cancer or prostatic hyperplasia, diabetes or lymphoma
  • Pomegranate juice has also shown to reduce systolic blood pressure by inhibit serum of angiotensin-converting enzyme
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Blueberries are small round fruit with bluish purple skin. They are sweet and juicy fruit with a hint of acidic flavour. Blueberries are loaded with nutrients and popular for their health benefits. Blueberries are rich in antioxidants that protect your body from free radicals. Blueberries contain flavonoids that have a powerful antioxidant effect. They are rich in Vitamin C, Vitamin K, and manganese. It reduces the risk of DNA damage and protects against aging and cancer. Blueberries help to lower the blood pressure, bad cholesterol, heart disease, and urinary tract infections. They promote your brain health and improve memory. Blueberries can be eaten raw or processed into jams, bakery goods and powder.

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Blueberries are perennial flowering plants with blue or purple berries. They are classified in the section Cyanococcus within the genus Vaccinium. Vaccinium also includes cranberries, bilberries, huckleberries and Madeira blueberries.[1] Commercial blueberries—both wild (lowbush) and cultivated (highbush)—are all native to North America. The highbush varieties were introduced into Europe during the 1930s.[2] Blueberries are usually prostrate shrubs that can vary in size from 10 centimeters (4 inches) to 4 meters (13 feet) in height. In commercial production of blueberries, the species with small, pea-size berries growing on low-level bushes are known as "lowbush blueberries" (synonymous with "wild"), while the species with larger berries growing on taller cultivated bushes are known as "highbush blueberries". Canada is the leading producer of lowbush blueberries, while the United States produces some 40% of the world supply of highbush blueberries.

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Avocados are pear shaped fruit with green leathery exterior and buttery flesh interior. The color of the avocado may differ from green to black. Avocado has a mild flavor of earthy vegetable taste and tastes bitter when it is not fully matured. Avocado is a unique fruit with high healthy fats and moderate amounts of Vitamin K, folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6 and Vitamin E. it helps to reduce blood pressure and minimize the risk of stroke and kidney failure. Fibre content in the avocado helps in weight loss treatment and improves metabolic health. Eating avocado regulates your cholesterol level and triglyceride level. Lutein and zeaxanthin present in the avocado improves the health of the eye. Avocados can be eaten raw with salt and pepper seasonings or baked, toasted, mixed with scrambled egg and can be substituted with mayonnaise .

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Avocado is colloquially known as the Alligator Pear because it reflects its shape and the leather-like appearance of its skin. They are commercially priceless and are cultivated in tropical and Mediterranean climates throughout the world. With that said, it varies in weight, ranging from 8 ounces to 3 pounds depending upon the variety of avocado. Origin - They are known to originate from Mexico.Scientific name - Persea americana.Depending upon type and variety, avocados vary greatly in shape, size, and color. Most of them tend to be pear-shaped, but some are almost spherical. Some have rough or leathery textured skin, while others have smooth skin with a shade of green color. The color ranges from green to maroon, brown or purplish-black as they ripen. Avocados become very soft when they are ripened properly. Ripening process normally takes 3 to 5 days at room temperature. Ripening can be slowed down by refrigeration.

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Avocado Facts
  1. Avocadoes exist in more than 500 varieties.
  2. It is also called as Alligator pear because of its texture and shape.
  3. Babies usually need fats and proteins in their diet, which avocado provides in abundance.
  4. Besides US and Mexico, Brazil, Dominican Republic and Colombia are the worlds top most avocado producing countries.
  5. A single avocado tree bears nearly 200 to 500 fruits per year.
  6. Avocados have 60% more potassium when compared to that of bananas.
  7. Hass is the common avocado in Unites States.
  8. Avocados consist of mono and polyunsaturated fat which acts as a good substitute for food rich in saturated fats.
  9. It provides all 18 essential amino acids that is necessary for the body to form a complete protein. Unlike the protein in steak, which is not easy for most people to digest, avocado protein is readily engrossed by the body for the reason that they also contain fiber.
  10. Peach palm fruit lowers the possibility of atherosclerosis. It stimulates blood stream to eliminate LDL and triglycerides. Moreover, it promotes the number of HDL inside the blood. It prevents the effect of atherosclerosis and stroke disease.
  11. They are rich in fat but they are monounsaturated fat that is effective for reducing fat naturally.
  12. Just like other fruits avocados are high in water approximately 75% but remain nutrient dense.

Nutrients in Avocado

Avocados Avocados are good source of fiber that is great for maintaining a healthy appetite. To name a few nutrients, an avocado when cut into two pieces, a half cut avocado will contain the following nutrients:

  • 5g of fiber (17% of adult fiber needs)
  • M36% of the recommended dietary intake (RDI) for folate
  • 31% of RDI for vitamin K
  • 24% of RDI for vitamin E.
  • 15% of RDI for potassium

They are a rich source of vitamin C, which is an amazing antioxidant contributing to cell protection from free radical damage. Half an avocado contains 13mg of vitamin C which is 32% of an adult's RDI.

Olives are classified as drupe like peach and plum. Green olives are picked before ripening while black olives are fully matured fruit. It is an oil producing fruit which is not eaten raw as it is extremely bitter. Therefore, they are cured before eating with salt, water or brine. Olives are rich in fat content unlike other fruits. They are rich in Vitamin E, iron, copper and calcium. The processed olives contain high amounts of sodium. The olive oils are key elements in the Mediterranean diet. Antioxidants present in olives benefit your heart, bones and have anti-inflammatory properties. It helps to maintain the cholesterol level by eliminating bad cholesterol. Oleic acid present in the olive keeps benefits your skin and hair.

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Health Benefits

Seeing that, olives contain significant amounts of plant-derived anti-oxidants, minerals, phyto-sterols, and vitamins, it helps in prevention of coronary artery disease and strokes by supporting healthy blood lipid profile. Mediterranean diet that includes usage of olive and its oil may be accountable in part for the lower incidences of coronary artery disease.

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Pineapples are tropical fruits that are rich in vitamins, enzymes and antioxidants. They may help boost the immune system, build strong bones and aid indigestion. And, despite their sweetness, pineapples are low in calories. Pineapples are members of the bromeliad family, and are the only bromeliad that produces edible fruit, according to the Purdue University Center for New Crops and Plant Products. The fruit is made of many individual berries that grow together around a central core. Each pineapple scale is an individual flower, or berry. The nutritional benefits of pineapples are as attractive as their unique anatomy. "Pineapples contain high amounts of vitamin C and manganese," said San Diego-based nutritionist Laura Flores. These tropical fruits are also a good way to get important dietary fiber and bromelain (an enzyme).



The fruit is green when young turning to yellow, greenish-yellow or purplish as they mature. The fruit has tough outer rind which covers firm, juicy meat along with abundance of seeds. Fruit normally weights in between 35-50 g. Seeds are numerous, elliptical, small, hard, dark-brown or black, pitted, approximately 2.3 mm long, with transverse striae.

Health Benefits

purple passionfruitPineapple passionfruit
  1. Loaded With Nutrients
  2. Contains Disease-Fighting Antioxidant
  3. Its Enzymes Can Ease Digestion
  4. May Help Reduce the Risk of Cancer
  5. May Boost Immunity and Suppress Inflammation.

Health benefits
passionfruit nutrition

  1. Prevents Cancer
  2. Improves Bone Health
  3. May Help Reduce Inflammation
  4. Younger looking skin
  5. Treats Insomnia
  6. Aids Digestion
  7. Weight Loss
  8. Improves Circulation
  9. Soothes Respiratory Conditions
  10. Reduce the Risk of Arthritis
  11. Cardiovascular Health
  12. Good for Eye health and Vision
  13. Helpful in Curing Anemia
  14. Boosts Immunity
  15. Maintain the Healthy Hair
  16. Reduces Blood Pressure
  17. Relieves Asthma

  • Oxidative stress is a state in which there are too many free radicals in the body.
  • These free radicals interact with the body’s cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases (5, 6)
  • Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids (7).

How to Eat
  • Pineapples contain a group of digestive enzymes known as bromelain
  • They function as proteases, which break down protein molecules into their building blocks, such as amino acids and small peptides
  • Once protein molecules are broken down, they are more easily absorbed across the small intestine. This can be especially helpful for people with pancreatic insufficiency, a condition in which the pancreas cannot make enough digestive enzymes
  • For example, one study showed that participants with pancreatic insufficiency experienced better digestion after taking a digestive enzyme supplement containing bromelain, compared to taking the same digestive enzyme supplement without bromelain
  • Bromelain is also widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins

Apples are high in fiber and water — two qualities that make them filling. In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products. In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t. In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content. Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume. Furthermore, some natural compounds in them may promote weight loss.


Apples Are Nutritious Apples May Be Good for Weight Loss Apples May Be Good for Your Heart They're Linked to a Lower Risk of Diabetes They May Have Prebiotic Effects and Promote Good Gut Bacteria Substances in Apples May Help Prevent Cancer Apples Contain Compounds That Can Help Fight Asthma.

Health Benefits

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  • Apples are loaded with vitamin C
  • especially in the skins, which are also full of fiber, Flores said
  • Apples contain insoluble fiber, which is the type of fiber that doesn't absorb water.
  • It provides bulk in the intestinal tract and helps food move quickly through the digestive system
How to Eat

  • Most apples will have pesticides on them, unless they are certified organic," Flores said
  • In 2018, the Environmental Working Group, a nonprofit environment and human health organization
  • concluded that 98 percent of conventional apples had pesticide residue on their peels. However, the group also said that "the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.

  • Eating apples in excess will not cause many side effects," Flores said. "But as with anything eaten in excess, apples may contribute to weight gain.
  • " Furthermore, apples are acidic, and the juice may damage tooth enamel

The plant is planted as a garden plant. Limes, lemons, and even vinegar, taste completely transformed into sugary treats and fruit juice. Fruit can make sour and bitter foods taste sweet – and the sensation lasts for up to two hours after eating.

This citrus fruit is also known as a naranjilla in some areas. It is grown in Ecuador, Panama and Colombia but there hasn't been much success cultivating it in order areas of the world. The lulo fruit have a citrus tang similar to rhubarb mixed with lime and grow best in partially shady areas. It is also turned into wine in Colombia and used for ice cream. It is a nightshade fruit, so those who have allergies to nightshades (e.g. eggplant, tomatoes, gogi berries) should not eat them. Lulo is high in vitamin A and C as well as potassium.


It's Low in Calories, Yet High in Nutrients It May Benefit Your Immune System May Promote Appetite Control It Has Been Shown to Aid Weight Loss Grapefruit May Help Prevent Insulin Resistance and Diabetes Eating Grapefruit May Improve Heart Health It's High in Powerful Antioxidants May Reduce the Risk of Kidney Stones./p>

Nutritional Value

Grapefruit nutrition chart

Grapefruits are one of the most common hosts for fruit flies such as A. suspensa, which lay their eggs in overripe or spoiled grapefruits.[33] The larvae of these flies then consume the fruit to gain nutrients until they can proceed into the pupae stage. This parasitism has led to millions in economic costs for nations in Central America and southern North America.

Health Benefits

  • Cancer Prevention
  • Improves Digestive Health
  • Lulo Boosts Immunity
  • Improves Cardiovascular Health
  • Prevents Diabetes
  • Improve Eyesight
  • Helps to Strengthen your Bones
  • Improves Blood Circulation
  • Detoxifies your Body


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Special fruits for this week



Cantaloupe are served as fresh fruit or as salads or as a dessert with ice cream (Read more)



kiwifruit will be fairly large and plump with thin "fuzzy" brown skin   (Read more)



Pineapple fruit is native to the Asian tropics, with a delicate and fresh fragrance   (Read more)


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