Fruit - Pineapple

Pineapple

Principle	Nutrient Value(100g)	Percentage ofRDA
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	--

1. Digetsion:Contains a natural enzyme called bromelain,which breaks down proteein and helps aid digestion,
2. Cancer: Bromelain may also help prevent blood clots,inhibit growth of cancer cells and speed wound healing.
3. Blocks diarrahea:
4. Anti Infrections:Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
   Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
5. Combat cancer:It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucus membranes, skin and essential for vision. Studies have suggested that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.
6. Improves Red Blood Cells:This fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.
7. Prevents Free Radical Damage:Pineapples are a rich source of antioxidants. They fight against free radicals in the body, preventing cell damage. These antioxidants help protect you from diseases like atherosclerosis, heart diseases, arthritis, various cancers etc.
8. Thwarts Off Cold:Pineapples are abundant in vitamin C and bromelain, which fight against microbial infections. Eating pineapples with the prescribed medicines can help cure cold and cough effectively.
9. Strong Bones:Rich amount of manganese present in pineapples helps in strengthening bones and connective tissues. A cup of pineapple juice gives you roughly 73% of the required manganese for a day.
10. Healthy teeth & Gums:Eating pineapple benefits in strengthening your gums, keeping your teeth healthy and strong.
11. Macular Degeneration:Macular degeneration is a condition in which adults lose their vision, making difficult for them to read and recognize things properly.
12. Eye Vision:Beta-carotene present in pineapples empowers vision and should be consumed regularly for eye health.
13. Bone Health:Pineapple fruit is very much known for its anti-inflammatory properties which prevent inflammation in arthritis patients and gives strength to the bones.
14. Cures Sinusitis, Sore Throat, Gout, Swellings:Pineapples are a great source of bromelain which help prevent sinusitis. Pineapples are also effective in curing sore throat, gout and swellings.
15. Atherosclerosis:Free radicals cause atherosclerosis which can be easily prevented by antioxidants in pineapples.
16. Heart Health:Powerful antioxidants keep free radicals away and lower the cholesterol levels, preventing heart diseases. Include other heart healthy foods too for a healthy heart.
17. Immunity:Vitamin C in pineapple boosts your immune system due to its strong antioxidant effect. Here is another excellent post to know more about vitamin C rich foods.
18. Bronchitis:Pineapple is known for its anti-inflammatory properties. It helps in reducing inflammation in bronchial tubes which generally arises due to bronchitis.
19. Catarrh:It is a disorder of inflammation of the mucous membranes in one of the airways or cavities of the body. This disorder can be prevented by eating pineapples regularly.
20. Prevents Hypertension:If you’re suffering from high blood pressure and trying to prevent it, you might want to consider the pineapple diet for hypertension. Higher amounts of potassium and lower amounts of sodium in pineapples help maintain normal blood pressure levels.
21. Treats Intestinal Worms:Pineapple contains the digestive enzyme bromelain. A diet rich in pineapple helps clear certain intestinal parasites such as tapeworms.
22. Relieves Nausea:A key benefit from pineapple juice intake is that it averts nausea or morning sickness. This is quite useful for pregnant women who usually experience nausea. It also helps people who are looking to go on airplane trips that usually cause motion sickness.
23. It cures constipation and irregular bowel movement:Pineapple is rich in fiber, making it effective in curing constipation and irregular bowel movement.

1. Hair:
   • Effective Solution for Acne:The presence of Vitamin C enables this fruit to be used, internally as well as externally, as a cure for acne and other inflammatory skin condition. Bromelain, the anti-inflammatory enzyme in this fruit, boosts up the healing power of Vitamin C.
   • Prevents Hair Loss:Vitamin C is an important element that aids in preventing hair loss. It is a powerful antioxidant that combats the free radical damages. 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.
   • Good for Inflammatory Scalp Conditions:Bromelain is an anti-oxidative enzyme that possesses anti-inflammatory power. Ingestion of pineapple every day prevents and eases inflammatory conditions, which affect the scalp. It also offers relief from infections of the scalp, preventing unwanted hair fall.
   • For Thicker Hair:Pineapple extracts are known to possess hair thickening properties. The enzymes present in this golden-yellow fruit enriche the hair follicles by rendering necessary vital nutrients. This, in turn, improves the elasticity and thickness of the hair.
2. Skin:
   • Helps Your Skin Look Younger:This fruit gives the collagen synthesis in your body a boost. The higher the collagen synthesis is, the firmer and flexible your skin will be. Plus, the added nourishment comes from the presence of amino acids and Vitamin C, which ensures that the damaged cells and tissues are repaired quickly. Apply freshly prepared pineapple juice on the face, leaving aside the eye region. Wash off using tepid water after 10 minutes.
   • Natural Exfoliating Agent:You can take the help of freshly crushed pineapple wedges to exfoliate your skin. It eliminates the dead skin and accentuates blood flow. This, in turn, helps in safeguarding your skin from looking dull.
3. Get Rid of Those Cracks on Your Feet:The exfoliating property along with collagen synthesizing nature of pineapple makes it a natural scrub for your feet. It helps in sloughing off the flaky, calloused skin of the feet, leaving them smooth, soft, and radiant. The inflammation and swelling, triggered by the cracks also get a soothing relief.
4. Softens and Strengthens the Nails:Dry skin looks dull and unattractive. You can now make use of the pineapple to give your skin that hydration effect. Mix about 3 tablespoon of freshly crushed pineapples with an egg yolk and a little milk. Apply it topically on the dry skin and leave it for few minutes. Wash off with tepid water for a moisturized skin
5. Natural Cure for Chapped Lips:Pineapple, when used along with coconut oil, offers relief from chapped lips. Pineapple as well as coconut oil possesses skin hydrating and nourishing properties. Heal your chapped lips, soften them, and gift them with that ever nourished glow with a pineapple and coconut oil mixture.

1. Bleeding in pregnancy:Pineapple fruit contains a proteolytic enzyme bromelain that may cause excessive uterine bleeding if consumed in large quantities during pregnancy.
   Excess consumption may also lead to miscarriages in pregnant women
2. Contraindications:Hypersensitivity to any of the components in pineapple. Cross-reaction with honeybee venom, olive tree pollen, celery, cypress pollen, bromelain, and papain have been reported.
3. Vomiting:The juice from unripe pineapples can cause severe vomiting. Unripe pineapple may irritate the throat and act as a drastic purgative.
4. Bromelain ingestion is associated with a low incidence of adverse reactions, including diarrhea, excess menstrual flow, nausea, skin rash, and vomiting. Swelling of the mouth and cheeks can result from eating large amounts of the fruit.
5. Digetive System:Excessive consumption of cores may be the cause of formation of fiber balls in the digestive track.

1. Season Available:Pineapple or ananas season lasts from March until June when fresh fruits available in the markets at their best.
2. Selection:choose that are heavy for their size. While larger fruits will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large-size pineapple.
   Choose fruit that should be free of soft spots, mold, bruises and darkened "eyes," all of which may indicate that the fruit is past its prime. Some people judge freshness, ripeness and quality by tapping a finger against the side of the fruit. A good, ripe pineapple has a dull, solid sound while immaturity and poor quality are indicated by a hollow thud. It stops ripening as soon as it is picked; therefore, choose fruit with a fragrant sweet smell at the stem end. Avoid those that smell musty, sour or fermented.
3. Storing:Ripe fruits perish quickly if left at room temperature and should be eaten rather early. Moreover, since they are chill sensitive and therefore, cannot be stored in the refrigerator for long periods. However, if not readily eaten; you may prepare the fruit and place the whole or cut sections wrapped inside a thin plastic cover in the refrigerator for 1-2 days for later use.
4. Serving:Pineapple can be cut and peeled in many ways. Usually, the crown and the base of the fruit are chopped off with a knife. Then, to peel the fruit, place its base side down and carefully slice off the skin, carving out any remaining "eyes" with the tip of your knife. Once the rind is removed, cut the fruit into your desirable sizes.
5. Safety:
6. Dosage:Two slices of pineapple contain approximately 100 mg of ascorbic acid (vitamin C). The usual dosage of bromelain is 40 mg taken 3 or 4 times daily. Pineapple products are available commercially in liquid, tablet, and capsule doseforms. Most products contain bromelain 500 mg; manufacturers suggest a dose of 500 to 1,000 mg daily.
7. Cooking Tips:
   1. Fresh ananas sections are a great addition to fruit salads and in toppings.
   2. Fresh pineapple juice can be a refreshing intra-day drink.
   3. It also used in the preparation of desserts, jams, and jellies.
   4. The fruit is used in a variety of delicious pineapple recipes, mainly as a flavoring ingredient.

Fruit - Grapefruit

Grapefruit - Pomelo/Bitter Orange

Principle	Nutrient Value(100g)	Percentage of RDA
Energy	42 Kcal	2.3%
Carbohydrates	10.7 g	8%
Protein	0.77 g	1%
Total Fat	0.14 g	<1%
Cholesterol	0 mg	0%
DietaryFiber	1.70 g	4%
Vitamins
Folates	13 µg	3%
Niacin	0.204 mg	1.5%
Pantothenicacid	0.262 mg	5%
Pyridoxine	0.053 mg	4%
Riboflavin	0.031 mg	2.5%
Thiamin	0.043 mg	4%
Vitamin A	1150 IU	38%
Vitamin C	31.2 mg	52%
Vitamin E	0.13 mg	1%
Vitamin K	0 µg	0%
Electrolytes
Sodium	0 mg	0%
Potassium	135 mg	3%
Minerals
Calcium	22 mg	2%
Copper	0.032 mg	4%
Iron	0.08 mg	1%
Magnesium	9 mg	2%
Manganese	0.022 mg	1%
Phosphorus	18 mg	2.5%
Selenium	0.1 µg	0%
Zinc	0.07 mg	1%
Phyto-nutrients
Carotene-ß	686 µg	--
Crypto-xanthin-ß	73 µg	--
Lycopene	1419 µg	--

1. Lose Weight:Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body's metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds
2. Improves Immunity:Grapefruits are rich in vitamin C, a vitamin that supports the immune system and a proven cold and flu fighter. Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.
3. Combat Cancer:Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.
   An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.

1. Scrub:mix fresh pink grapefruit juice in a large mixing bowl with granulated white sugar, or raw brown sugar, whichever you prefer. Add a tablespoon or so of grated grapefruit zest, and enough Sweet Almond oil to give the entire mixture a scrub consistency. Once it’s all mixed pour it into individual containers. The Sweet Almond oil is a natural preservative, so you don’t need to store this in the fridge.
2. Toner:Just mix some Witch Hazel, which is available at the drugstore , with some fresh grapefruit juice and a drop of Tea Tree oil. Mix together well, and store in the refrigerator. This easy to make toner works on all skin types, and is especially great for people with combination skin.
3. Lip Balm: Melt down some beeswax to a liquid state. Add about a tablespoon of grated grapefruit zest and some grapefruit juice. Add some grated orange zest if you want the lip balm to have a scent with more depth to it. Pour the mixture into a small pot or container and let it set. Once it hardens you will have your own grapefruit lip balm.

1. Allergy to drugs:Research studies have shown that many drugs interact adversely with grapefruit. Certain compounds in the fruit called furanocoumarins may irreversibly inhibit cytochrome P450 3A4 isoenzymes (3A4) in the liver and intestinal wall. This enzyme inhibition decreases pre-systemic metabolism of some drugs taken upto 72 hours after eating this fruit and could adversely increase their levels within the blood. This resulting increase in drug levels might lead to serious adverse effects and/or toxicity. It is therefore, strongly advised to consult your healthcare practitioner about consuming grapefruit juice if you are taking any kind of pharmaceutical drugs. Some commonly used drugs interacting adversely and should be avoided with grapefruit are:
1. amiodarone
2. astemizole (Hismanal)
3. atorvastatin (Lipitor)
4. budesonide (Entocort)
5. buspirone (BuSpar)
6. cisapride (Propulsid, Prepulsid)
7. lovastatin (Mevacor)
8. mifepristone (Mifeprex)
9. sildenafil (Viagra)
10. simvastatin (Zocor)
11. terfenadine (Seldane)

1. Season Available:Grapefruit season begins from September and lasts until December.
2. Selection:Choose fresh fruits featuring bright skin, firm yet yield to gentle pressure but recoil immediately. They should be devoid of any wrinkles on the skin, should be heavy for their size and impart sweet aroma. Avoid, overly soften fruits with spots as they tend to perish early.
3. Storing:At home, keep them at room temperature for few days or so. For extended storage, Place them inside the fruit/vegetable compartment of the home refrigerator where they keep well for up to three weeks. Prolonged cold storage at temperatures below 10 degrees celsius, however, may lead to chilling injury.
4. Serving:They can be eaten as in oranges. Cut the fruit horizontally into two halves and scoop out its sections using a spoon. Alternatively, make few vertical superficial scores on the skin and then peel it using fingers or with a knife. Remove rind and fibers and gently peel off membranes and seeds.
5. Safety:
6. Cooking Tips:
   1. Fruit sections are a great addition to green and fruit salads.
   2. Grapefruit juice can be a refreshing intra-day drink.
   3. It also used in the preparation of desserts, jams, marmalade, and jellies. Its peel can be candied as in oranges.

Fruit - Goose Berry

Gooseberry

Principle	Nutrient Value	Percentage of RDA
Energy	44 Kcal	2%
Carbohydrates	10.18 g	8%
Protein	0.88 g	1.5%
Total Fat	0.58 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	4.3 g	11%
Vitamins
Folates	6 mcg	1.5%
Niacin	0.300 mg	2%
Pantothenicacid	0.286 mg	6%
Pyridoxine	0.080 mg	6%
Riboflavin	0.030 mg	2%
Thiamin	0.040 mg	3%
Vitamin A	290 IU	10%
Vitamin C	27.7 mg	46%
Electrolytes
Sodium	1 mg	0%
Potassium	198 mg	4%
Minerals
Calcium	25 mg	2.5%
Copper	0.070 mg	8%
Iron	0.31 mg	4%
Magnesium	10 mg	2.5%
Manganese	0.144 mg	6%
Phosphorus	27 mg	4%
Zinc	0.12 mg	1%

1. Health-benefiting effects against cancer, aging, inflammation, and neurological diseases.:Gooseberries are low in calories; 100 g of fresh berries provide only 44 calories. As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals especially flavones and anthocyanins. These compounds have been found to have numerous diseases.
2. Improves Immunity System:The berries are moderate source of vitamin-C. 100 g of fresh berries provide 27.7 mcg or 46% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps body develop immunity against infectious agents and help scavenge harmful oxygen free radicals from the body. Fresh berries contain small amounts of essential vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B5), folates, and thiamin (vitamin B-1). Some of these vitamins are essential in the sense that the body requires them for metabolism from external sources to replenish.
3. Protect from lung and oral cavity cancers:They have small amounts of vitamin A. 100 g berries has 290 IU or 10 % of RDA of this vitamin. Vitamin A is required for maintaining integrity of mucus membranes and skin, and essential component of visual cycle. In addition, consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from diseases.
   Amla is the powerhouse of anti-oxidants and thus helps in fighting off free radicals in your body. Daily consumption of raw amla or juice reduces the risk of many serious diseases including cancer.
4. Cures Sore Throat and Cold:Amla helps to cure sore throat and cold. For this, mix 2 teaspoons of amla powder with 2 teaspoons of honey. Have it 3-4 times in a day for effective results.
5. Reduces Constipation:Daily consumption of raw amla reduces constipation problem, as it rich in fibres and acts as a gentle laxative. But remember to consume raw amla as powder as juice will not help in this case
6. Heals Mouth Ulcers:Suffering from mouth ulcers frequently? Then amla juice is the best solution for your problem. Dilute the amla juice in half a cup of water. Gargle with this mixture daily for best results.
7. Heals Join Pains:Do you know that amla benefits in reducing arthritis pain? It has anti-inflammatory properties which help in reducing the swelling and joint pain of knees caused due to arthritis. Have raw amla or amla juice daily in the morning.
8. Sleeping Disorder:Can’t have a peaceful sleep? Then try this “wonder fruit” to relieve stress and therefore cure sleep disorders like insomnia.
9. Improves Eyesight:Amla is very useful in improving eyesight. It also reduces reddening, itching and watering. Mix 2 teaspoons of amla juice in half a cup of water and drink it every morning.
10. Removes Toxins from the Body::Consumption of alcohol, pain killers, medicines etc regularly increases the build up of large amount of toxins in our body. Amla helps in maintaining the proper functioning of liver and bladder, and get rid of toxins. Have amla juice on an empty stomach every morning.
11. Reduces ill Effects of Cigarette Smoke:Studies have shown that intake of amla juice regularly reduces ill effects of the cigarette smoke in the lungs. Due to its high anti-oxidant contents, it fights off free radicals liberated from the smoke.

1. Skin Care:
   1. Anti Aging:The extract of amla is rich in Vitamin A. This vitamin is essential in collagen production, a compound that keeps the skin looking young and elastic. Amla when consumed on an empty stomach has properties that slow down the degradation of collagen and helps the body produce more.
   2. Wrinkle Free:It tightens and tones the skin and thus reduces facial lines.
   3. Gives Soft and Supple Skin:High content of vitamin C boosts the collagen cell production, giving you soft, supple and youthful skin.
2. Hair Care:
   1. Anti Dandruff:
      1. Strength:Mix 2 teaspoons of amla powder into warm water and form a smooth paste.In this, add 2 teaspoons of yogurt and 1 teaspoon of honey/lime jucie.Mix to get a smooth consistency and apply on the hair strands and roots.Rinse with warm water, after 30 minutes
      2. Amla can also be used in combination with tulsi or basil for action against dandruff. Make a paste of amla powder in water. Grind 10 tulsi leaves with a little water and mix this paste into the amla paste and apply on the scalp. Leave on for about 30 minutes and then wash with water.
   2. Natural Shine:Amla can be added to your home-made paste to cover grey hair. By itself, amla does not have the ability to dye hair; however, it can help tone down the red or brown colour of a henna-indigo hair colour. Along with this, amla also helps give a natural shine to the hair after you have washed off the dye. When mixing in amla powder, it is important to add it last into the paste, just before you apply the paste to your hair.
   3. Reduce Hair Fall:Crush the amla fruit to extract a juice or buy the amla powder available at an herbal store. Add 2 teaspoons of the juice or the powder into an equal quantity of the juice freshly squeezed from a lime. Mix well, apply to the scalp and leave it to dry; then rinse using warm water.
   4. Herbal Shampoo:Soak equal quantities of dried amla, shikakai and reetha in water overnight.Rub them together to get a soapy solution.Use this soapy solution to wash your hair. You can also use your conditioner after this hair wash.
3. Scrubs for Face & Skin:
   1. Anti Pigmentation:Take 1 teaspoon of fresh tamarind paste add 1 teaspoon of amla powder and mix well.Apply all over the face and scrub gently in circular motion.Rinse off after 10 minutes with warm water.
   2. Moisturizing:Mix 1 teaspoon of amla powder in water to form a smooth paste.Add 2 teaspoons of avocado pulp into it and mix well to form a paste.Apply and leave it for 20 minutes. Rinse with warm water.
   3. Fair:Mash a few pieces of papaya in a bowl.In this, add a teaspoon of the amla paste and ½ teaspoon of honey.Mix well to get a smooth consistency.Apply and leave it for 15 minutes. Rinse with warm water and pat dry.
   4. Wrinkles:Boil and strain the tea leaves and let it cool down.In the amla paste, add 2 teaspoons of the tea water and 1 teaspoon of honey and mix well.Keep for several minutes after applying and wash with warm water.

1. Pregnancy and breast-feeding::Pregnancy and breast-feeding: Not enough is known about the use of Indian gooseberry during pregnancy and breast-feeding. Stay on the safe side and avoid use.

1. Season Available:Inside the USA markets, fresh gooseberries and currants begin to appear by July.
2. Selection:Buy fresh harvest, ripe, firm, bright colored berries for eating as table fruits and to use in desserts. Choose mature but unripe berries to make tart and to use in cooking. Avoid berries that are excessively soft, shriveled, and with bruises with leaking juice.
3. Storing:If not used immediately, store them in the refrigerator where they kept fresh for few days.
4. Serving:At home, wash them in cold water. Trim off stems. Fresh berries can be eaten on their own without much preparation, as they are, just like currants, grapes etc.
5. Safety:
6. Cooking Tips:
   1. Tart, astringent quality berries are favored in fish, poultry, and meat dishes.
   2. They are used in agro-food industry to prepare jam, jellies, juice, sauce, etc.
   3. The berries are also used in muffins, pie-fillings, and ice creams.

Fruit - Coconut

Coconut

Principle	NutrientValue	Percentage of RDA
Energy	19 Kcal	1%
Carbohydrates	3.71 g	3%
Protein	0.72 g	1.5%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
DietaryFiber	1.1 g	3%
Vitamins
Folates	3 µg	0.75%
Niacin	0.080 mg	0.5%
Pantothenicacid	0.043 mg	<1%
Pyridoxine	0.032 mg	2.5%
Riboflavin	0.057 mg	4%
Thiamin	0.030 mg	2.5%
Vitamin C	2.4 mg	4%
Vitamin A	0 IU	0%
Vitamin E	0 mg	0%
Vitamin K	0 mcg	0%
Electrolytes
Sodium	105 mg	7%
Potassium	250 mg	5%
Minerals
Calcium	24 mg	2.4%
Copper	40 mcg	4.5%
Iron	0.29 mg	3.5%
Magnesium	25 mg	6%
Manganese	0.142 mg	%
Zinc	0.10 mg	1%
Phyto-nutrients
Auxin(Gibberlin)	Present	--
Carotene,ß	0 µg	--
Cytokines	Present	--
Lutein-zeaxanthin	0 µg	--
Leucoanthocyanin	Present	--

Anti Oxidant,Medium- Chain Trigecerides,Lauric Acid,Caprylic Acid,Capric Acid

1. Weight Loss:The fatty acids in coconut oil destroy candida,(yeast overgrowth) which triggers weight gain,carbohydrates craving and fatigue. They are easily digested and converted into energy, which will help to speed up metaboism and help burn stored fat.
2. Stress Relief:Coconut oil is very soothing. The natural aroma of coconut is also very soothing. You can apply oil to your head and gently massage to help remove mental fatigue.
3. Immunity: The unique saturated fats of coconut oil contains antibacterial,anti-viral,anti-fungal and anti-parasitic properties that helps strengths the immune system. Consuming coconut oil will reduce incidences of sickness.
4. Infections: Lauric Acid(Found only in breast milk and coconut oil) is converted into monolaurin in the body. This may destroy bacterial and viral infections like measles,influenza,hepatitis C and even HIV. Monolaurin may also eliminate Athletic's foot.
5. Digetsion: MCT molecules in coconut oil are small so they are easily digested with less strain on the pancreas and digestive system. People suffering from diabetics,obesity,gallbladder disease,or Crohn's disease may benefit greatly from coconut oil. Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases etc. In effect, these enzymes help in the digestion and metabolism.
6. Diabetes: Coconut oil may improve insulin sensitivity and glucose tolerance over time. It helps to regulate blood sugar levels and protects against insulin resistance. It can even help prevent Type II Diabetes.
7. Heart Helath: The fat in coconut oil does not have a negative effect on cholesterol. In fact it helps to improve your cholesterol profile. It helps to prevent heart attack and stroke may even cure heart diseases.
8. Replenish Dehydration :Coconut water is a very refreshing drink to beat tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish dehydration within the human body.
9. Patients Friendly:Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace the fluid loss from the gastrointestinal tract and to reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) solution. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. Nonetheless, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition, along with much-needed calories, would be an ideal drink instead of any other kind of soft drink beverages to rectify dehydration conditions.
10. Protect from diarrhea :Coconut water contains very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body due to diarrhea (loose stools).

1. Skin Care:
   1. Conditioner:The MCT in coconut oil acts as a natural skin conditioner. deeply penetrating and moisturising, they protect against environmental and free radical damages. Coconut water is extremely hydrating,not only for the body,but for the skin too.Drinking coconut water hydrates and plumps up your skin.
   2. Sun Protection:It also helps with anti-aging,ezcema and even provides some sun protection. Coconut water can help in removing acne marks from skin. Also coconut oil is very effective when applied on skin burns.
   3. Massage:It's been used for decades by professional massage therapists to knead away tight stressed muscles, and coconut oil is well-known for its skin care benefits. It helps protect your skin from the aging effects of free radicals, and can help improve the appearance of skin with its anti-aging benefits.
2. Hair Care:
   1. Coconut oil one of the best ways to provide nutrients to your hair. The fatty acids condition deeply from the insides of strands out. Providing proteins,eliminating dandruff and aiding in regrowth. Many people use it as a conditioner.

1. Non Allergic:Coconut water is an universally appealing drink. There are no known reactions of any sort notified so far using it. It is not only cherished in healthy but considered safe in pregnancy, infants as well as in diseased conditions as well.

1. Season Available:Fresh tender coconuts can be readily available in the markets, in tropical countries year around.
2. Selection:Select the coconut which is heavy in weight. Tender coconuts should be turned light brown color, which contains light meat and sweet water.
3. Storing:Raw tender coconuts can be kept at room temperature for about 5-10 days. Once opened, its liquid soon turns sour and off-flavored due to intense enzymatic activity. Instead, store it inside the refrigerator if not used immediately.
4. Serving:Cut open its outer layer (exocarp) either at the top or bottom end and cut open the inner hard shell to expose cavity hoding coconut water. Some sort of expertise and caution are required to avoid injuries. Its water is then sipped using a straw. Otherwise, the whole nut is tilted upside down to transfer its water into wide mouthed bottle or bowl.
5. Safety:
6. Cooking Tips:
   1. Iced coconut water can be a refreshing drink.
   2. Fresh water can be made special drink adding lemon slices, mint leaves, orange zest, etc.
   3. Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.

Fruit - Cherry

Cherry

Principle	Nutrition Value per 100g for Sweet cherry	Nutrition Value per 100g for Sweet Tart	Percentage of RDA for Sweet cherry	Percentage of RDA for Tart
Energy	63cal	50 Kcal	3%	2.5%
Carbohydrates	16.1 g	12.18 g	12%	9%
Protein	1.06 g	1.00 g	2%	2%
TotalFat	0.2 g	0.3 g	1%	1.5%
Cholesterol	0 g	0 g	0%	0%
DietaryFiber	2.1g	1.6 g	5.5%	4%
Vitamins
Folates	4 µg	8 µg	1%	2%
Niacin	0.154mg	0.400 mg	1%	2.5%
Pantothenicacid	0.199mg	0.143 mg	4%	3%
Pyridoxine	0.049mg	0.044 mg	4%	3.5%
Riboflavin	0.033mg	0.040 mg	2.5%	3%
Thiamin	0.027 mg	0.030 mg	2%	2.5%
VitaminC	7mg	10 mg	11%	17%
Vitamin A	640IU	1283 IU	21%	43%
VitaminE	0.07mg	0.07mg	0.5%	0.5%
Vitamin K	2.1µg	2.1 µg	2%	2%
Electrolytes
Sodium	0mg	3mg	0%	0%
Potassium	222mg	179mg	5%	4%
Minerals
Calcium	13 mg	16 mg	1.3%	1.6%
Copper	0.060mg	0.104 mg	7%	11.5%
Iron	0.36 mg	0.32 mg	4.5%	4%
Magnesium	11 mg	9mg	3%	2%
Manganese	0.070 mg	0.112mg	3%	5%
Phosphorus	21 mg	15 mg	3%	2%
Zinc	0.07mg	0.10 mg	0.5%	0.1%
Phyto-nutrients
Carotene, alpha	0µg	0 µg	--	--
Carotene,beta	38µg	770 µg	--	--
Crypto-xanthin,ß	0µg	0 µg	--	--
Lutein-zeaxanthin	85µg	85 µg	--	--

1. Arthritis and Gouts: Contains more of the potent antioxidant anthocyanin than any other fruit. May help reduce inflammation and ease the pain of arthritis and gouts.
2. Ends Insomnia:
3. Shields agaist alzheimer's:
4. Improves Immune system:Cherries are one of the very low calorie fruits; however, are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness.
5. Fights against painful muscle condition, and sports injuries:Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cyclooxygenase-1, and 2 enzymes. Thus, consumption of cherries has potential health effects against chronic painful episodes.
6. Against cancers, aging and neurological diseases, and pre-diabetes condition:Research studies also suggest that anti-oxidant compounds in tart cherries help the human body to fight with the diseases.
7. Regulate heart rate and blood pressure:Further, they are also mild source of zinc, moderate sources of iron, potassium, and manganese and good source of copper. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.
8. Free Radicals:Anti-inflammatory property of cherries has been found effective in reducing heart-disease risk factors by scavenging action against free radicals.
9. Weight Management:Cherries contain about 100 calories per cup and provide us with the perfect amount of calories required daily. They also help us in losing weight.

1. Anti-Aging and sking Brightening:Slows aging process. Cherries are pigment rich fruits. These pigments, in fact, are polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties.
2. Beautiful Hair:Vitamins in cherries makes hair strong and healthy.

1. Pregnancy and breast-feeding: Sweet cherry is safe for pregnant and breast-feeding women in food amounts. But larger medicinal amounts should be avoided until more is known.
2. poisonous seeds:Side effects of cherries also include the adverse impact of its seeds. Research has shown that the seeds and leaves of a cherry tree can contain certain poisonous elements. Always ensure that you throw away the pit and avoid swallowing it.
3. Sugar Patients:Cherries also contain a good amount of sugar, and eating too many in a day can actually have an adverse impact.

1. Season Available:Cherry fruit season lasts from end of May until August in the United States.
2. Selection:Choose cherries that have bright, shiny skin with green stalk firmly attached to the top of the fruit.
3. Storing:Fresh ripe cherries have a short shelf life. Keep fresh cherries in the refrigerator. Whenever you wish to eat them, just rinse cherries in lukewarm water to remove dust and to bring them to room temperature. Then, gently pat dry with soft cloth to remove moisture.
4. Serving:To prepare cherry, remove the stalk, wash them gently in cold water, and pat dry in soft cloth. Ripe ones can be eaten as a whole including skin to get the maximum benefits. Sweet cherries can be eaten all alone.
5. Cooking Tips:
   1. Much of the C vitamin is lost when they are heated.
   2. Add dried cherries in fruit-cakes, bread, and cookie.
   3. Use them in desserts, pie fillings and toaster Pastries.
   4. Tart cherries are mainly used in the preparation of sauce, pie fillings, jams, muffins and cheese cakes.
   5. Tart cherry fruit juice concentrates is a favorite refreshing drink among athletes and various sports personnel.
   6. Dried tart cherries make delicious additions to meals and snacks.
6. Safety:

Fruit - Cran Berry

Cranberry

Principle	Nutrient Value	Percentage ofRDA
Energy	46 Kcal	2.3%
Carbohydrates	12.2 g	9%
Protein	0.4 g	1%
Total Fat	0.13 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	4.6 g	12%
Vitamins
Folates	1 µg	<1%
Niacin	0.101 mg	1%
Pantothenicacid	0.295 mg	6%
Pyridoxine	0.057 mg	4%
Riboflavin	0.020 mg	2%
Thiamin	0.012 mg	1%
Vitamin A	60 IU	2%
Vitamin C	13.3 mg	22%
Vitamin E	1.20 mg	8%
Vitamin K	5.1 µg	4%
Electrolytes
Sodium	2 mg	0%
Potassium	85 mg	2%
Minerals
Calcium	8 mg	1%
Copper	0.061 mg	7%
Iron	0.25 mg	3%
Magnesium	6 mg	1.5%
Manganese	0.360 mg	16%
Phosphorus	13 mg	2%
Selenium	0.1 µg	0%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	36 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	91 µg	--

1. Heart Disease:The flavonoids and antioxidants present in cranberries decrease the threat of atherosclerosis, a condition in which the arteries get constricted owing to the accumulation of fat in it. This obstructs the flow of oxygen rich blood to various parts of the body which can lead to heart attack or stroke. These compounds found in cranberries suppress the oxidation of low density lipoprotein and encourage the formation of blood platelets.
2. Anti Tumor:Regular consumption of cranberry juice inhibits the development and spread of lung, breast, colon and prostate tumors.
   The presence of salicylic acid reduces swelling and prevents the formation of blood clots which can lead to tumor.
3. Against cancer:The proanthocyanidin in cranberries inhibits the growth of cancer cells in the body.
   The anti-carcinogenic compounds found in this juice hinder the growth of cancer cells, particularly those of colon and prostate cancer. It hinders growth of micro tumors in the blood cells and prevents their unrestrained growth. Certain chemicals in cranberries thwart the incidence of breast cancer too.
4. Against Neurological diseases:
5. Against inflammation:
6. Against diabetes:Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help the human body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.
7. Against bacterial infections:Research studies show that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra. Consumption of cranberries turns urine acidic. This, together with the bacterial anti-adhesion property of cranberry juice helps prevent the formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial-infections.
8. Urinary Infections:Further, the berries prevent plaque formation on the tooth surface by interfering with the ability of another gram-negative bacterium, Streptococcus mutans, to stick to the surface. It thus helps prevent the development of cavities in a way similar to the action in preventing urinary tract infections.
   This juice makes the urine more acidic thereby creating an environment that is inhospitable for the infection causing bacteria to thrive. Drinking cranberry juice regularly can prevent recurring tract infections in middle aged and pregnant women.
9. Weight loss:Cranberry juice has an emulsifying effect on the fats deposited in the body which in turn help in losing weight.
   Owing to its fiber content, there is a tendency to stay satiated for a longer period of time.
10. Prevents kidney stones:It also contains quinic acid which is said to be beneficial in preventing the formation of kidney stones.

1. Anti aging:Anti-oxidants in cranberry juice combat the free radicals and by supplying the missing electrons, thereby reducing the damage caused and slowing down the aging process.
2. Skin :
   1. Toner: Mix cranberry juice along with honey and rub it on the face. Leave it for 20 minutes and then wash it off with lukewarm water. This instant mix works as a wonderful toner for the skin.
   2. Moisturiser:This juice is a favorite as it offers ample protection against the harsh winter weather conditions. Consumption of cranberry juice will help keep the skin smooth and supple even during winters.
   3. Fair: Mix cranberry juice with orange peel powder and a bit of honey. Make a fine paste of it.Apply it all over the face and leave it on for 20 minutes. When applied on a regular basis, it is sure to give the skin a lighter tone.
   4. Pimples: Cranberry juice is rich in resveratrol, an antioxidant which is very effective in minimizing acne and pimples.
3. Hair :
   1. Promotes hair growth:Vitamin A and C that are present in cranberry juice are the two main vitamins that promote the growth of healthy hair. Regular consumption of cranberry juice prevents hair loss and promotes the growth of hair.
   2. Prevents dandruff:Vitamin C in cranberry juice is an essential nutrient to treat damaged hair and prevent a variety of hair disorders.Cranberry juice can help to combat alopecia, and male baldness.
   3. Natural hair color::Mix a cup of pure cranberry juice with 1/4th cup of water.Use this as a final rinse after washing the hair. This rinse works great on hair of darker shade, and brings out the rich red hue of the hair, especially in sunlight.

1. interstitial cystitis :Cranberry juice should be strictly avoided by those suffering from interstitial cystitis. Interstitial cystitis is a painful bladder disease which occurs when the lining of the bladder becomes damaged and allows urine to come in contact with sensitive tissue. The condition is known to worsen with the consumption of cranberry juice.
2. Teeth:Too much of this juice can cause a wearing of the enamel of the teeth.
3. Upset Stomach:People suffering from diabetes and stomach problems should also exercise caution while drinking cranberry juice. Too much of this juice can lead to an upset stomach, diarrhea and elevated blood sugar levels.
4. Anti Drugs:Cranberry juice is also known to interfere with some medication, especially heart medicines. The combination of cranberry juice and heart medicines can lead to internal bleeding which if unnoticed can even be life threatening. Those under medication should consult a doctor before including this juice in their daily diet.

1. Season Available:Fresh cranberries are available from October until December.
2. Selection:Choose berries that are bright red, plump, free from wrinkles with intact skin, firm to touch, uniform surface and color,without any cuts or cracks. Antioxidant pigments are largely concentrated in berries that feature deep red. Discard any wet, mottled ones, as they tend to spread the mold to rest of the stock.
3. Storing:Fresh berries can be stored in the refrigerator for several days. Sort out any discolored, soft, shriveled or sticky fruits before storing. They have a very short shelf life if kept at room temperature.
4. Serving:Wash them in cold water just prior to use to keep their texture intact. Raw, fresh, or dried cranberry can be eaten all alone
5. Safety:
6. Cooking Tips:
   1. Tart berries can be a great addition to the preparation of green as well fruit salads.
   2. The berries can be used as an ingredient in sorbets and fruit cocktails.
   3. They are being used in the preparation of muffins, pie-fillings, breads, and ice creams.
   4. The berries are used in the food industry in preparation of sauce, jam, and jelly.
   5. Cranberry sauce is being used in traditional poultry dish.