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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Bluggoe Banana
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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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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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Banana Flower
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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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Sweet Corn
One of the main nutritional benefits of sweetcorn is its high fibre content. And as we know, dietary fibre is important for our health: it aids digestion, it can decrease the risk of heart disease, strokes, type 2 diabetes and bowel cancer. On top of that, fibre helps you stay fuller for longer.
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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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Ladies Finger
It also protects the liver against free radical damage due to its antioxidant property.
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Potato
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White Cabbage
The cabbage is a vegetable highly appreciated in the traditional cooking of many countries, since it is known from very old and is supposed to have diverse healing properties. They have spreaded worldwide, and at present they are consumed in multiple ways, although they are usually cooked. The head is formed when the leaves press together onto the plant’s main bud.
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Red Cabbage
Red cabbage is one of those with a great dose of Vitamin C, making it an antioxidant-rich, immune booster. In comparison to green cabbage, red cabbage contains 10x more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants which improve eye, teeth, bone, & immune health.
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Tomato
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Cauliflower
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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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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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Chow Chow
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Bitter Gourd
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Veld Grape
Veldt grape is a perennial plant of the grape family. It has been used as a medicinal plant since antiquity.
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Ridge Gourd
Despite not appealing to the taste buds of many people, Ridge gourd has many health benefits. It is rich in essential components like dietary fibres, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. It is naturally low in calorie content, unhealthy saturated fats and cholesterol.
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Snake Gourd
The snake gourd is native to southeastern Asia and Australia and is also grown in parts of tropical Africa. The whole fruit is eaten as a vegetable when young and can be dried and used as a soap. The leaves and shoots are also edible, and the pulp of mature fruits is sometimes eaten as a tomato substitute.
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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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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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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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