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.

Fruit - Blue Berry

Blueberry

Principle	Nutrient Value	Percentage of RDA
Energy	57 Kcal	3%
Carbohydrates	14.49 g	11%
Protein	0.74 g	1%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.4 g	6%
Vitamins
Folates	6 µg	1.5%
Niacin	0.418 mg	2.5%
Pantothenicacid	0.124 mg	2.5%
Pyridoxine	0.052 mg	4%
Riboflavin	0.041 mg	3%
Vitamin A	54 IU	2%
Vitamin C	9.7 mg	1.5%
Vitamin E	0.57 mg	4%
Vitamin K	19.3 µg	13%
Electrolytes
Sodium	1 mg	0%
Potassium	77 mg	2%
Minerals
Calcium	6 mg	0.5%
Iron	0.28 mg	3.5%
Magnesium	6 mg	1.5%
Manganese	0.336mg	14%
Zinc	0.16 mg	1.5%
Phyto-nutrients
Carotene-ß	32 µg	--
Lutein-zeaxanthin	80 µg	--

1. Combats Cancer:Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.
2. Heart Disease:Pack a lot of antioxidant punch. Paired with fiber,these anti oxidants help control cholesterol levels and keeps plaque at bay.
3. Stabilizes blood sugar:Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
4. Boost Memory:
5. Prevents constipation:
6. Improves Blood cells:Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

1. Anti Aging:Blue berries are naturally an anti-inflammatory. Eating this yummy fruit will protect the skin from the sun and extend the life of the skin cells. May help lower the risk of developing age realate diseased such as Parkinson's and Alzheimer's.

1. Reaction in mouth,skin:Blueberries may rarely cause serious allergic reactions in some sensitized individuals. Often, these kinds of reactions occur because of possible cross-reactions to other fruits (strawberry), pollen or weed allergies. Some of the most common symptoms of blueberry allergy may include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances. Individuals who suspect allergy to these fruits may want to avoid eating them.

1. Season Available:In the United States, blueberries are readily available in the markets throughout the year, since they imported across the continents. However, fresh wild berries are at their best from June until August when the harvest season begins in Michigan and Maine in USA and from Quebec province of Canada.
2. Selection:In the stores, look for fresh berries that are firm, plump, smooth-skinned, with a silver-gray surface bloom. Buy deep purple-blue to blue-black berries. Avoid soft or shriveled, over-handled bruised berries and those with signs of mold and of old stock.
3. Storing Tips:Place unwashed blue berries in a plastic or zip pouch, will stay fresh for up to two weeks in the refrigerator.
4. Serving:They are better eaten fresh after washing in cold water. If taken out from the cold storage, place them in a bowl of water to bring to normal room temperature to enrich their taste and palatability. Gently pat dry using a moisture absorbent cloth/ paper and enjoy! While fresh berries eaten as they are like table grapes, dried ones added to soup, stews, and to sweeten venison meat.
5. Safety:
6. Cooking Tips:
   1. Traditionally, blueberries have been part of food culture of Native Americans.
   2. They are one of the most preferred berries in the preparation of muffins, pies, and cheesecakes.
   3. These berries are also favorite addition in fruit salads, fresh fruit-tarts, ice-creams, etc.
   4. They are also used to make juice, sauce, jellies, and jams.

Fruit - Black Current

Blackcurrent

Principle	Nutrient Value	Percentage of RDA
Energy	63 Kcal	3%
Carbohydrates	15.38 g	12%
Protein	1.4 g	2.5%
Total Fat	0.41 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	4.3 g	11%
Vitamins
Folates	8 µg	2%
Niacin	0.300 mg	2%
Pantothenic acid	0.398 mg	8%
Pyridoxine	0.066 mg	5%
Riboflavin	0.050 mg	4%
Thiamin	0.050 mg	4%
Vitamin A	230 IU	7.5%
Vitamin C	181 mg	301%
Electrolytes
Sodium	2 mg	0%
Potassium	322 mg	7%
Minerals
Calcium	55 mg	5.5%
Copper	0.086 mg	9.5%
Iron	1.54 mg	19.5%
Magnesium	24 mg	6%
Manganese	0.256 mg	11%
Phosphorus	59 mg	8.5%
Zinc	0.27 mg	2%

1. Anti for inflmaation and neurological diseases:Black currants have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins.Scientific studies have shown that consumption of blackcurrants have potential health.
   Black currants have excellent anti-bacterial properties as they are loaded with two chemical compounds – tannin and anthocyanin. Both of them can prevent the growth of bacteria within the urinary tract.
2. Oral and Lungs cancer:Black currants are very good in vitamin A, and flavonoid anti-oxidants such as beta-carotene, zea-xanthin and cryptoxanthin levels. 100 g fresh berries provide 230 IU of vitamin A. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining integrity of mucus membranes and skin, and essential for healthy eye-sight. Furthermore, consumption of natural fruits rich in flavonoid anti-oxidants helps to protect from lung and oral cavity cancers.
3. Improves Immunity:These berries are an excellent source of antioxidant vitamin, vitamin-C. 100 g of fresh currants provide more than 300% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps the body develop immunity against infectious agents and also help scavenge harmful oxygen-free radicals from the body.
4. Improves Blood:They also contain good amounts of mineral iron. 100 g currant berries provide about 20% of daily recommended levels. Iron is an important co-factor for cytochrome oxidase guided cellular metabolism. It is also required for red blood cell (RBC) production in the bone marrow.
5. Women Related Diseases:Women use black currant seed oil for treating symptoms of menopause, premenstrual syndrome, painful periods, and breast tenderness. It is also used for boosting immunity.
6. Insects Bites:Black currant leaves have been infamous for treating wounds and insect bites when applied directly!
7. Resists from Alcohol:Moreover, acids in fruit may also be useful in preventing liver toxicity and withdrawal symptoms pertaining to alcohol!
8. The blackcurrants dried leaves are considered to be highly effective in treating sore throats, coughs, cold, disinfecting urine, treating bladder flow and other benefits related to the renal system!
9. For Heart and BP:Blackcurrants consist of an antioxidant namely, ‘gamma linoleic acid’ which helps in promoting cardiovascular health. Certain clinical researches have displayed results whereby this particular antioxidant coupled with omega 3 fatty acids has helped improve blood pressure levels.
10. Asthma Relief:Research has shown for blackcurrants to comprise of certain antioxidants that reduce the incidence of asthma related allergy attacks very effectively.
11. Ementia Prevention:Dementia is essentially a loss of brain function that occurs due to certain diseases. Blackcurrants as per research are documented to be consistent of certain antioxidants that act as a strong shield against dementia and can help in the prevention of Alzheimer’s disease!
12. Eye Sight:Vitamin A content of black currents is helpful in maintaining your eye health. It helps you avoid vision loss by increasing your eyesight and visual power.

1. Omega 6 And A Younger You!:This miniscule fruity wonder consists of omega 6 fatty acids which is useful in preventing premature ageing and wrinkle formation! It helps you maintain that tight, younger, radiant skin and also has the added health benefit of treating eczema.
2. Hair:Regular intake of black currants can save your tresses- They comprise Gamma-Linolenic Acid (GLA), an essential fatty acid that prevents frequent hair fall and promotes hair growth.
   Besides averting hair loss, black currants help you battle several other health issues. These include dryness of scalp, hair splitting and excessive hair breakage.

1. Alter blood pressure:The gamma linoleic acid found in blackcurrant can occasionally alter blood pressure. Those individuals who have high blood pressure issues should consume the fruit cautiously! Also, those individuals who are on blood thinners should avoid blackcurrants, along with those individuals who are on vitamin C supplements. However, substituting vitamin C supplements by blackcurrants would be a wiser choice as they are a natural and hence, safer source.

1. Season Available:Black currants season lasts from July until October.
2. Selection:Fresh currants feature deep-purple, almost black, with a glossy skin and a persistent calyx at the apex. Avoid berries that are soft, shriveled skin and with cuts/bruises with leaking juice.
3. Storing:If the fruits are to be stored at all, they should be picked dry. If not used immediately, store them in the refrigerator where they keep fresh for several days.
   Some people apply black currant leaf directly to the skin for treating wounds and insect bites.
4. Serving:Wild currants that are picked up from their natural habitat can be consumed directly. While purchasing from the stores, choose berries with uniform surface and color. Wash them in cold water just prior to use to keep their texture intact. Raw, fresh or dried currants can be eaten all alone as snacks; especially red, pink and white varieties which are sweeter and delicious.
5. Safety:

Cooking Tips:

1. Tart, astringent quality black currants are favored in many culinary dishes, especially boiled and pureed, across Europe.
2. They give refreshing taste when added in fruit cocktails.
3. Black currants are being used in the preparation of muffins, pie fillings, and ice creams.
4. The berries are used in food industry in preparation of sauce, jam, jelly.
5. The berries are also used in flavored drink production.

Fruit - Black Berry

Blackberry

Principle	Nutrient Value	Percentage of RDA
Energy	43 Kcal	2%
Carbohydrates	9.61 g	7%
Protein	1.39 g	2%
Total Fat	0.49 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	5.3 g	14%
Vitamins
Folates	25 µg	6%
Niacin	0.646 mg	4%
Pantothenicacid	0.276 mg	5.5%
Pyridoxine	0.030 mg	2%
Thiamin	0.020 IU	2%
Vitamin A	214 IU	7%
Vitamin C	21 mg	35%
Vitamin E	1.17 mg	8%
Vitamin K	19.8 µg	16.5%
Electrolytes
Sodium	1 mg	0%
Potassium	162 mg	3%
Minerals
Calcium	29 mg	3%
Copper	165 µg	18%
Iron	0.62 mg	8%
Magnesium	20 mg	5%
Manganese	0.646 mg	3%
Selenium	0.4 µg	1%
Zinc	0.53 mg	5%
Phyto-nutrients
Carotene-ß	128 µg	--
Carotene-α	0 µg	--
Lutein-zeaxanthin	118 µg	--

1. Heart Stroke and Cancer: Color comes from antioxidant anthocyanin,which may reduce risk of stroke and cancer. Extract may stop growth of lung cancer cells.
   Blackberries contain rich amount of fiber, which promotes healthy digestion and aids in maintaining bowel regularity by bulking up the feces and reducing the time it takes matter to pass all the way through the intestines. Bowel regularity is commonly associated with a decreased risk for colon cancer
2. Gout Symptoms: The ancient greeks called them "gout-berries" and used them to treat gout symptoms.
3. Against cancer, aging, inflammation, and neurological diseases:Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits.
4. Improves Immune System:Fresh berries are an excellent source of vitamin-C (100 g of berries contain 23 mg or 35% of RDA), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the human body.They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins are acting as cofactors help the body metabolize carbohydrates, proteins, and fats.
5. Improves Blood Count:Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.
6. Healthy Bones:Calcium in blackberry helps to strengthen bones.Blackberries are a good source of Vitamin K that aid the absorption of calcium and also play a vital role in blood clotting.
7. Controls Diabetes:Blackberries are high in potassium, that helps reduce insulin. Consume blackberries daily with one teaspoon of honey to control diabetes. Continue this for a week for good results.
   Leaves are also consumed for anti-diabetic properties.
8. Cure Dysentery or Diarrhoea:Boil some blackberry leaves or fruit. Strain and drink for treating diarrhoea or dysentery.
9. Cure Bleeding gums:Chewing leaves of blackberry is an ancient practice to get rid of bleeding gums.
10. Reduce intestinal inflammation:The high tannin content of blackberries provides a number of benefits to reduce intestinal inflammation, alleviate hemorrhoids and soothe the effects of diarrhea.
11. Improves Immune System:Blackberries are rich in Vitamin C which improves and strengthen immune system to fight against disease causing germs.
12. Prevent Macular degeneration:High content of Vitamin C in Blackberry reduce the chances of macular degeneration, a condition in which fine vision deteriorates, resulting in central vision loss and is the leading cause of blindness in people over 50.

1. Anti Aging:They contain adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g) and in addition; they are rich in much other health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
2. Protect Skin from UV Rays:Blackberries contain ellagic acid, it protects skin from the harmful effects of UV rays.

1. Reaction in mouth,nose,head,eyes:Allergy to blackberries is uncommon and rare. There are very few reported cases of particularly in some sensitized individuals. The reaction may be thought due to presence of salicylic acid in the berries which, may cause symptoms like swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect allergy to these fruits may want to avoid them.

1. Season Available:Blackberry season generally lasts from June to September. Fresh berries are either handpicked or harvested using machines in large-scale farms.
2. Selection:Choose fresh berries featuring bright, shiny, completely black, and plump in constancy. In general, the berries are packed in a firm box, spread out evenly in a single layer. Avoid unripe (purple), overripe, bruised, damaged and mushy berries. In general, the berries are highly perishable and sensitive to handling. At home, use them as soon as possible.
3. Storing:To store, place them in the refrigerator, they stay fresh for up to 4-5 days.
4. Serving:Fresh blackberries can be eaten out of hand directly from the bush. If you purchase from the store, they are best used immediately.To prepare; do not wash them until ready to use. Just rinse in a bowl of cold water, swish around to remove surface dirt. Gently lift out and pat dry using an absorbent towel. This method will also help bring them to normal room temperature, increases their flavor and enriches the taste.
5. Cooking Tips:
   1. Blackberries make a delicious addition to fruit/vegetable salads. They can be added in ice creams.
   2. Pureed, the berries can be added in sorbets, coulis (thick French sauce), etc.
   3. Pureed, and sieved, added in juice, jams, jellies, syrup, and sorbet preparations.
   4. They add special flavor to muffins, bread, pie, pastry, crumbles, tarts, and puddings.

Fruit - Avocado

Avocado

Principle	NutrientValue	Percentage of RDA
Energy	160 Kcal	8%
Carbohydrates	8.53 g	6.5%
Protein	2.0 g	3.5%
Total Fat	14.66 g	48%
Cholesterol	0 mg	0%
DietaryFiber	6.7 g	18%
Vitamins
Folates	81 µg	20%
Niacin	1.738 mg	11%
Pantothenic acid	1.389 mg	28%
Pyridoxine	0.257 mg	20%
Riboflavin	0.130 mg	10%
Thiamin	0.067 mg	5.5%
Vitamin A	146 IU	5%
Vitamin C	10 mg	17%
Vitamin E	2.07 mg	14%
Vitamin K	21 µg	17.5%
Electrolytes
Sodium	7 mg	0.5%
Potassium	485 mg	10%
Minerals
Calcium	12 mg	1%
Copper	0.190 mg	21%
Iron	0.55 mg	7%
Magnesium	29 mg	7%
Manganese	0.142 mg	6%
Phosphorus	52 mg	7%
Selenium	0.4 µg	<1%
Zinc	0.64 mg	6%
Phyto-nutrients
Carotene-α	24 µg	--
Carotene-ß	62 µg	--
Cryptoxanthin-ß	28 µg	--
Lutein-zeaxanthin	271 µg	--

1. Battles Diabetics:
2. Lowers Cholestrol:Has twice as much potassium as a banana. The healthy monosaturated fats can help lower the cholesterol levels.
   You may be happy reading that avocado reduces cholesterol level. Yes, that’s true, but if you consume it in large amount, it will harm your body as it is rich in beta – sitosterol that absorbs necessary cholesterol from the body.
3. Helps stop strokes:
4. Control Blood pressure:
5. Immunity: Babies could live on avacado due to the high fat content that help with normal infant growth and development.

1. Face and Skin Care :
   1. Skin Glow:Mash the avocado and apply it on your Skin for 15-20 minutes. For this pack first rinse the pack with warm water and then wash it off with cold water. This will help in closing down skin pores.
   2. Wronkle Free and Dry skin:Highly useful for for Dry Skin. Mash 1/2 very ripe, soft avocado in a bowl, then stir in 1/4 cup honey. Apply to skin and leave for 10 minutes. Rinse with a cool wash cloth. This mask works well on mature, wrinkled and dry skin.
2. Face :
   1. Facial Cleanser:In a medium-sized bowl, beat the yolk of one egg until it's light and frothy, add a half cup of milk, and half a peeled avocado, mashed. To blend fully, pour mixture into a blender until it has a thin, lotion-like consistency. Apply cleanser to your face with a cotton ball and then rinse with warm water. You can also use this as deep cleanser, after your regular face wash. This formula is perishable, so store in the refrigerator between uses for up to two days.
   2. Facial Moisturizer:Peel of an avocado and lightly wipe the inside of it across your face. Your face will love all the natural oils! You can rinse your face after 15 minutes or leave on overnight for extremely dry skin.
3. Hair :
   1. Strengthening Hair:This is especially helpful for color-treated hair that's looking -- and feeling -- fried. In a medium bowl, beat one egg and then add a half cup of olive oil and a third a cup of yogurt. Mash one avocado in a separate bowl and then add to yogurt mixture and stir to combine; it's okay if the mixture is chunky. Apply to dry hair and massage into roots. Leave on for 25 minutes and then rinse with lukewarm water. Wash hair with shampoo and conditioner as usual.
   2. Wronkle Free and Dry skin:Highly useful for for Dry Skin. Mash 1/2 very ripe, soft avocado in a bowl, then stir in 1/4 cup honey. Apply to skin and leave for 10 minutes. Rinse with a cool wash cloth. This mask works well on mature, wrinkled and dry skin.
4. For Dull Eyes :Simply cut an avocado in half and slice into crescents. Place one crescent under each eye and leave on for 20 minutes, then rinse with lukewarm water. You won't believe the difference!
5. Cracked Hands and Legs:Are your hands and legs are dry and cracked? This formula is especially helpful in winter, when your hands are often chapped and parched. Mash a quarter of an avocado in a small bowl. Add 1 egg white, 2 tablespoons oatmeal, and 1 teaspoon lemon juice and stir to combine. Apply the mixture to your hands and legs and leave on for 20 minutes before rinsing off with lukewarm water. Your hands and legs will feel super soft and supple -- take that, winter!

1. Mouth Reaction:Eating avocados may result in allergic symptoms in some latex-sensitive persons. The symptoms may include itching in the throat, hives, runny nose, breathlessness, etc. Often-times, these symptoms are mild and self-limiting.
2. Urticaria, abdominal pain, vomiting and sometimes life-threatening symptoms.
3. Avoid During Pregnancy And Breast Feeding:It is not advisable to eat avocado during pregnancy and breast feeding. It may reduce milk production. It can also cause damage to the mammary gland. If the breast feeding mother consumes avocado in large amount, the baby will have an upset stomach.
4. Skin Reaction:The people who are allergic to this fruit may land with adverse skin issues. Symptoms of allergy are hives, itching, redness in skin or eczema.
5. Sensitivity To Latex::People who are sensitive to latex should avoid taking avocado as it increases the level of serum IgE antibodies in the body which may cause allergic reaction.
6. Allergic to few Drugs :Avocado in large amounts may decrease the effect of anti inflammatory medication. Hence, its excess consumption leads to blood thinning.

1. Selection:Avocados are readily available in the market year around. Buy medium size, fully ripe fruit with pleasant aroma. The fruit that is ready to eat should yield to pressure when gently pressed. Avoid very hard fruits as they may take quite some time to fully ripe. On the other hand, avoid buying excessively soft ripe fruits as they tend to be mushy and featuring little, if any, flavor. Look carefully for any surface cuts, blemishes, and spots and avoid them.
2. Storing:At home; store avocado in a cool, dark place. Unripe fruits usually placed in a paper wrap with a banana or apple in order to speed up their ripening.
3. Serving:cut the fruit lengthwise at its center all the way around the seed. Then rotate or twist the two halves in opposite directions and gently pull apart. Remove the seed using a spoon. Gently peel the skin with your fingers starting from the stem end. Cut the pulp into desired cubes. Sprinkle or rinse the cut sections in lemon juice to prevent enzymatic brown discoloration until ready to use.
4. Safety:Raw unripe avocados rather highly concentrated with tannins. High tannin content makes them bitter and unappetizing. Very high levels of tannins in the food inhibit vitamins and minerals absorption in the gut.

Fruit - Banana

Banana

Principle	NutrientValue	Percentage of RDA
Energy	90 Kcal	4.5%
Carbohydrates	22.84 g	18%
Protein	1.09g	2%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
DietaryFiber	2.60 g	7%
Vitamins
Folates	20 µg	5%
Niacin	0.665 mg	4%
Pantothenic acid	0.334 mg	7%
Pyridoxine	0.367 mg	28%
Riboflavin	0.073 mg	5%
Thiamin	0.031 mg	2%
Vitamin A	64 IU	2%
Vitamin C	8.7 mg	15%
Vitamin E	0.10 mg	1%
Vitamin K	0.5 µg	1%
Electrolytes
Sodium	1 mg	0%
Potassium	358 mg	8%
Minerals
Calcium	5 mg	0.5%
Copper	0.078 mg	8%
Iron	0.26 mg	2%
Magnesium	27 mg	7%
Manganese	0.270 mg	13%
Phosphorus	22 mg	3%
Selenium	1.0 µg	2%
Zinc	0.15 mg	1%
Phyto-nutrients
Carotene-α	25 µg	--
Carotene-ß	26 µg	--
Lutein-zeaxanthin	22 µg	--

1. Instant Booster:It does this by converting the natural sugars into instant energy and this is one of the reasons sportsmen consume it during intervals. Bananas are an excellent breakfast for kids and adults as it provides required energy throughout the day. This probably the most popular health benefit of banana.
2. Quiets a cough:
3. Strengths bones:Probiotic bacteria present in bananas is said to have astonishing ability to absorb calcium in the body. Hence, consuming bananas help in building better bones.
4. Blocks Diarrhea:Raw bananas are astringent in nature and are effective in treatment for diarrhoea. They also regulate fluid balance.
5. Controls Blood Pressure and Heart Rate:With 422 milligrams of potassium per banana, these sweet delights may help lower BP. Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.
6. To Gain Weight:Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
7. Constipation:The fruit holds a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
8. Improves Immune System:The fruit is an also a moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
9. Increase Red Blood Cells:Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
10. Enhances digestive ability:It is very rich in fructooligosaccharide which acts as a probiotic (friendly bacteria). It stimulates the growth and activity of probiotics in the colon and produces enzymes that enable absorption of nutrients thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body.
11. combat stomach ulcers:Certain substances in bananas stimulate the cells which make up the stomach lining, this enables production of a thicker protective mucus barrier against stomach acids. Also the substance known as protease inhibitors in banana, help getting rid of bacteria in the stomach that produces stomach ulcers, thus protecting against damage of stomach and ulcer.
12. Curing Piles:Since bananas help regulate bowel movement they help cure piles.
13. Regulating anaemia::Bananas are good for Anaemic patients as they contain high levels of iron which help regulate the haemoglobin levels in the body.
14. Helps withdrawing smoking urge:Vitamins B6 and B12 along with magnesium and Potassium in Bananas helps recover from nicotine addiction
15. Prevents insomnia:Bananas are rich in amino acids known as Tryptophan. This substance triggers production of melatonin (sleep hormone) which induces sleep. Eating banana a few hours before bedtime ensures a peaceful night’s sleep.

1. Face and Skin Care :
   1. Skin Glow and fair:Mash half banana and add 2tsp of honey into it. Apply it on your face for 15 minutes and wash it off with water.Even massage a ripe banana on your face to get instantly glowing skin. Don't try if you have oily skin.
      Mash half a ripe banana and mix it with 1 tbsp. of sandalwood powder/paste and ½ tsp. of honey. Let it stay on your skin for 20-25 minutes and wash it with lukewarm water. This face mask is beneficial for oily skin as sandalwood helps in cleaning excess sebum and oil from the skin while banana keeps it moisturised.
      Mash one ripe banana and mix it with lemon juice form one lemon (approximately 2-3 tbsp.). Leave it on for 25 minutes. This mask is full of vitamin C which will get rid of dullness and help in reduction of spots and blemishes.
   2. Natural moisturiser:Mash half a ripe banana and mix it with 1 tbsp. yogurt and 1 tsp. Vitamin E oil. Apply it generously on a clean face and wash it away after 30 minutes.
   3. Scrubs:Take mashed banana and 1 tbsp. of sugar and mix them well. Apply it on your skin and rub it in circular motions. Banana will moisturise the dry skin while sugar granules will get rid of the dead skin.
      Mash a ripe banana; add 2-3 tablespoons of oats, 1 tablespoon of honey and 1 tablespoon milk. Apply it on your face and leave it 5 minutes, then slowly rub it on your skin. Wash with cold water. In case you have extremely dry skin, you can substitute milk with fresh cream.
      Take half a ripe banana, 1 tbsp. coconut milk, 2 tbsp. uncooked rice, blend everything together to get a thick paste. Gently massage your face with this paste and wash with cold water afterwards
      To make a body scrub, mash 2 bananas with 4-5 strawberries using a blender. Mix 3 tablespoons of sugar and use it as a body scrub when you take a bath.

1. Skin: Banana fruits are sometimes known to cause skin and systemic allergic reactions. People with rubber latex allergies may also be allergic to bananas.
2. Mouth Reaction:The fruit may be the cause of "oral allergy syndrome" in which, the symptoms may include itching and swelling around the mouth or throat within hours after ingestion and the condition may be related to birch tree and other pollen allergies.
3. Urticaria, abdominal pain, vomiting and sometimes life-threatening symptoms.

1. Season Available:All seasons.
2. Selection: Ready to eat bananas should be bright yellow, and emanate rich fruity fragrance. Ripe fruit peels off easily. Ripened, fresh bananas are nutritionally enriched and sweeter in taste than the raw green ones.
3. Storing:Choose banana fruits based on when you want to use them; greener ones should last for more days, while yellow and brown-spotted bananas should be eaten in a few days.
4. Serving:Eat banana as it is without any additions. Just discard the peel and enjoy!
5. Safety:
6. Cooking Tips:
   1. Banana fruit sections are a great addition to the fruit salads.
   2. Fresh "banana-milkshake" with sugar syrup is a refreshing drink.
   3. Bananas have also been used in the making of fruit jams.
   4. Grilled banana fruit can be served on cake/ ice cream in the Caribbean style dessert.
   5. Banana chips (plantain) are a snack produced from dehydrated or fried banana or plantain slices.
   6. Mash ripe banana fruits and add to cakes, casseroles, muffins, bread pudding, etc.
   7. Plantain is raw unripe banana that is used as vegetable in recipes.

Fruit - Apricot

Apricot

Principle	Nutrient Value(100g)	Percentage of RDA
Vitamins
Folates	9 µg	2%
Niacin	0.600 mg	4%
Pantothenic acid	0.240 mg	5%
Pyridoxine	0.054 mg	5%
Riboflavin	0.040 mg	3%
Thiamin	0.030 mg	2.5%
Vitamin A	1926 IU	64%
Vitamin C	10 mg	16%
Vitamin E	0 mg	0%
Vitamin K	3.3 µg	3%
Electrolytes
Sodium	1 mg	0%
Potassium	259 mg	5.5%
Minerals
Calcium	13 mg	1.3%
Copper
Iron	0.39 mg	5%
Magnesium	10 mg	2.5%
Manganese	0.077 mg	3%
Phosphorus	23 mg	3%
Zinc	0.2 mg	2%
Phyto-nutrients
Carotene-α	19 µg	--
Carotene--ß	1094 µg	--
Crypto-xanthin-ß	104 µg	--
Lutein-zeaxanthin	89 µg	--
Nutrition Facts
Energy	50 Kcal	2.5%
Carbohydrates	11 g	8.5%
Protein	1.4 g	2.5%
Total Fat	0.4 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2 g	5%

1. Fever:Dried apricots help to reduce fever. Prepare a liquid or you can dilute with some honey using water. This can also give you relief from thirst.
2. Pregnancy:Dried apricot has been used as herbal medicine since long in pregnancy. This can cure infertility, hemorrhage and spasms. The paste of this dried fruit can cure vaginal infections. This must be consumed moderately by pregnant and lactating mothers. During pregnancy, dried apricot fruits serve as excellent snacks instead of eating sweets and other snacks.
3. Improves Haemoglobin:Dried apricots can be used for production of haemoglobin that can treat anaemia. This is because dried apricots contain minerals like iron and copper which produces haemoglobin.
4. Lung and oral cavity cancers:Apricots are excellent sources of vitamin-A, and carotenes. 100 g fresh fruits have 1926 IU or 64% of daily-required levels of vitamin A. Both compounds are known to have antioxidant properties and are essential for vision. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes helps protect the body from lung and oral cavity cancers.
5. Relief from Asthma:ried apricots’ health benefits also include the ability to cure the symptoms of tuberculosis, asthma and bronchitis.
6. Controls Blood Pressure:Dried apricots contain three times more potassium than bananas and contain only a trace of salt that helps to keep down blood pressure. Potassium has water-retaining properties than sodium, which lowers blood volume pressure.
7. Saves your eyesight:Further, zea-xanthin, a carotenoid selectively absorbed into the retinal "macula lutea" in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions. Thus, consumption of fruits like apricots rich in zea-xanthin helps eyes protect from age-related macular disease (AMRD), especially in the elderly people.
   Dried apricots contain nutrients like Vitamin A which is required for good vision. Vitamin A is a powerful antioxidant that helps to remove free radicals and maintain the health of cells and tissues. Free radical damage can cause injury to the human eye lenses which can lead to cataracts or damage the eyes. Dried apricot intake reduces the risk of developing cataracts.
8. Blood Clotting:Dried apricots contain Vitamin K that is required for blood clotting in case of injuries and to prevent excessive bleeding. Consume a cup of dried apricots daily to get 4 mcg of Vitamin K.
9. Shields against Alzeimer's:
10. Heart Disease:Dried apricots provide a very good source of potassium. Potassium is a mineral and electrolyte which is useful to regulate proper fluid balance. This helps in proper muscle function and regulates the heartbeat. Potassium in dried apricots also protects against heart disease.
    Fresh fruits are low in calories, composing just 50 calories per 100 g weight. Nonetheless, they are rich source of dietary fiber, antioxidants, vitamins, and minerals. The fruits are enriched with numerous health promoting phyto-chemicals; that helps prevent heart disease, reduce LDL, ("bad cholesterol") levels and offer protection against cancers.
11. Improves Immune System:Fresh fruits contain vitamin-C, another natural anti-oxidant. Vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
12. Contipation and Digestion:Dried apricots have pectin. They also contain cellulose that is a mild laxative and treats constipation. Cellulose acts as an insoluble fiber and pectin maintains water levels in the body during constipation.
    Dried apricots are consumed before a meal to stimulate digestion. This contains the alkali that neutralizes acids.
    Dried apricots help to treat the digestive tract by acting as a mild laxative to flush out the unwanted wastes. This is useful to react with the body’s digestive juices and produces more of an alkaline environment to clean the digestive tract.
13. Arthritis:Arthritis which has become a common problem for the old age people affects joints and makes them inflammed. Apricot seeds helps to control the symptoms associated by arthritis. It works as an anti-inflammatory and gives relief from the pain.
14. Relieves stress and pain:Using a good massaging oil like apricot seed oil will helps to relieve pain and stress which is another benefit of it. It penetrates into the skin quickly which is known as the nature of a massaging oil.

1. Skin:
   1. Skin Problems:Dried apricots juice can be used to treat itching due to sunburn, eczema and scabies. This also helps to clear acne and many other skin problems. Apricot scrub is often used to exfoliate the skin.
   2. Skin Glow:Dried apricot oil is very useful for skin care. This can make your skin glowing and smooth. This is also a good remedy to cure sore ears.
   3. Moisturizer:The nature of apricot seed oil is non greasy and gentle. So with out no doubts one can apply it directly on their skin to make it moisturizer and rehydrated, it is also suggested for the oil skin and combination skin beauties. Use it particularly in the dry skin areas such as feet, hands, knees and elbows to get that extra smoothing effect. As it is very light you can also use it as a serum to the face.
   4. Scrub with seeds:For the instant smooth and glowing skin apricot seed oil helps you very well. Just mix a tablespoon of apricot seed oil with half a tablespoon of sugar and massage it on your face similar to your general scrub. It will takes away the dead skin cells and gives you refreshing radiant skin. Make sure to do it gently rather than making it in a harsh manner.
2. Hair:
   1. Healty Hair:Due to the heavy usage of bleaching and chemical products one could notice the loss of shine in their hair to treat such conditions apricot seed oil is one of the best remedies you can work with. Combine apricot seed oil with some other oils like olive oil, amla oil or general coconut oil and massage it on your head for few minutes. This is also a working treatment to cure flaky and dry scalp.
3. Slows aging process:

1. Mouth and Throat Reaction:birch-apple syndrome with symptoms generally appearing within 5-15 min after consuming raw apple and comprising local reactions in the mouth and throat with itching and inflammation. People who react to this allergen can tolerate cooked apple and juices.
2. #:

1. Selection:Buy fresh, well ripe fruits that feature uniform golden-orange color and rich aroma. Avoid those with pale yellow color as they were picked too soon. Ripened apricots are delicate and should be handled with care.
2. Storing:Store them in the refrigerator in an egg tray set at high relative humidity. Use them as early as possible.
3. Serving:Wash fresh fruits 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.
4. Safety:Dried apricots are often treated with sulfites to extend their shelf life by preventing oxidation and bleaching of colors, as in the case of other dried fruits like figs. Sulfite treated bright orange-colored fruits can cause acute bronchospasm in sensitized people who are suffering from asthma episodes. Therefore, sulfite sensitive persons can instead safely use unsulfured dried fruits that have brown color.