Fruits and vegetables are essential components of a healthy diet, offering a wide array of vitamins, minerals, fiber, and antioxidants. Fruits are typically sweet or sour and are packed with natural sugars, while vegetables often have a more savory flavor profile. Together, they provide diverse nutrients that support overall well-being. Fruits like apples, oranges, and berries are rich in vitamins such as vitamin C and antioxidants, while vegetables like spinach, carrots, and broccoli contribute to heart health, immunity, and digestive function. Both are low in calories, making them ideal for maintaining a balanced, nutritious diet
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Bottle Gourd
It has been used since ancient times for its benefits. It is also considered a good source of vitamin B, C, and other nutrients.
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Hyacinth Bean Purple
The bean pods are a reddish-purple in color, with a flat, curved shape.
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Hyacinth Bean Green
Grow on a sturdy trellis to support the weight of the vine.
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Bush Beans
An average bush bean plant only needs about 5-6 between plantings and can produce more beans than a typical family can use.
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Cluster Bean
They reduce cholesterol, maintain blood flow in vessels and blood pressure levels, and improve heart health.
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Ladies Finger
It also protects the liver against free radical damage due to its antioxidant property.
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Elephant Foot Yam
It is usually eaten as mashed or fried or added to curries and, more rarely used in pickle or to make Ol chips. In some households, the green leaves and stems are also cooked as green vegetables.
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Ber
Ber fruit powder along with honey can also be applied on the face in the form of a face mask to help manage skin infections and promote wound healing due to its antioxidant and strong healing properties. Avoid eating Ber in cough and cold due to its cooling property.
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Sapodilla
Early studies have found that sapodilla fruit may also provide protection against diarrhea and gastric ulcers. This may be due to plant chemicals called flavonoids that are found in the fruit. Sapodilla is packed with a variety of vitamins and minerals that are essential for good health.
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Pomegranate
Pomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals. Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.
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Pineapple
Pineapple contains nutrients and beneficial compounds, such as vitamin C, manganese, and enzymes, to help aid digestion. Eating pineapple may help boost immunity, lower cancer risk, and improve recovery time after surgery. Pineapple (Ananas comosus) is a tropical fruit.
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Papaya
Papaya is high in vitamin C and vitamin A. Papayas are known to help with digestion. The black seeds in the center of a papaya are edible and have a spicy, peppery taste. Florida and Hawaii are the only US states that grow papaya.
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Guava
Guavas are low in fats but high in fiber, vitamins, and antioxidants. While there are various health benefits of guava, the most well-known is its ability to lower blood sugar levels. This is why guava leaf extract has been used for ages as a traditional medicine for diabetes.
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Mosambi
Mosambi or sweet lemon has high vitamin C content, which can relieve inflammation and swelling, so it plays an important role in the treatment of symptoms of osteoarthritis and rheumatoid arthritis. It also improves calcium absorption, stimulates bone formation in cells, and promotes overall bone health.
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Orange
They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease.
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Apple
Here are some of the specific health benefits of apples:
May lower your risk of heart disease: Apples contain soluble fiber, which can help lower LDL (bad) cholesterol levels. They also contain polyphenols, which are antioxidants that can help protect your blood vessels from damage.
May help control blood sugar levels: Apples have a low glycemic index (GI), which means they don’t cause a rapid spike in blood sugar levels. This makes them a good choice for people with diabetes or prediabetes.
May help you lose weight: Apples are a good source of fiber, which can help you feel full and satisfied. They also have a low calorie count, making them a good snack or addition to a healthy meal.
May promote gut health: Apples contain prebiotics, which are a type of fiber that feeds the beneficial bacteria in your gut. These bacteria are important for digestion and overall health.
May protect against cancer: Apples contain antioxidants, which can help protect your cells from damage caused by free radicals. Free radicals are thought to play a role in the development of cancer.
In addition to these specific health benefits, apples are also a good source of other nutrients, including vitamin K, magnesium, and phosphorus.
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Curry Leaves
Curry leaves help treat many gastric issues, including constipation, dysentery, and diarrhea. Curry leaves are rich in vitamin A, which is beneficial for our vision and prevent early-onset of cataract and age-related degeneration.
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Broad Beans
Double pod and purée with feta or hummus to make a dip for crudités. Pod and dress in a chilli & mint vinaigrette with burrata or mozzarella, or stir through risottos, soups and salads. Find more information on how to cook broad beans.
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Broccoli
Broccoli is a rich source of vitamins, minerals, and antioxidants. Antioxidants can help prevent the development of various conditions. The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these.
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Capsicum
Bell peppers are rich in antioxidants, which are associated with better health and protection against conditions like heart disease and cancer. For instance, peppers are especially rich in antioxidant vitamins including vitamins C, E and beta-carotene.
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White Radish
Over the years, I have observed that white radish leaves and roots contain phenolic compounds like ferulic acid, sinapic acid, catechin, and coumaric acid. These compounds possess antioxidant properties, which may contribute to their potential role in lowering blood sugar levels and reducing cholesterol.
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Pumpkin
Pumpkin is a great source of beta carotene, which gives it its orange color (just like carrots and sweet potatoes). Beta carotene turns into vitamin A after you eat it, which is great for your eye and skin health, and supports your immune system. Roasted pumpkin seeds are both tasty and nutritious!
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White Sesbania Grandiflora
All parts of the Sesbania grandiflora tree is used for its indispensable medicinal properties in traditional Ayurvedic medicines. It is beneficial in treating diarrhea, dysentery microbial infections and inflammatory diseases.
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