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Vitamin C-rich fruits are a mix of the familiar and the exotic. While you may be familiar with oranges and grapefruit, acerola cherries and guavas are even better sources of the nutrient. Add black currant, kiwifruit, strawberries, litchis, pineapple, papaya, cantaloupe, and mango to your list and your vitamin C intake is sorted!
Red grapes contain protective antioxidants that can do you a wealth of good. Research shows that they help fight inflammation, lower cholesterol levels, keep your blood vessels healthy, and protect your vision. They may also help with weight loss, diabetes, and Alzheimer’s disease. They also show promise in fighting cancer and neuropathy.
Vitamin K may not get as much attention as some other vitamins but it is just as important. Kiwi, prunes, and avocados are a good bet if you want to load up on this nutrient via fruits. Blackberries, blueberries, grapes, pomegranates also offer up vitamin K. So do tomatoes, dried figs, pears, and apricots.
Calcium-rich sources in your diet aren’t limited to dairy or fortified foods. Citrus fruits are a surprisingly good source of the mineral and so is rhubarb. Exotic fruit like jackfruit, guava, papaya, custard apple, and prickly pear round off the list along with staples like berries, prunes, dried figs, and dried apricots.
Lemons are loaded with fiber, vitamin C, and potassium that have heart benefits for diabetics. Vitamin C in lemons could also regulate glucose levels. Even ayurveda recommends kickstarting your metabolism with some warm water and lemon juice every morning, so why not give it a go?
More nutritious than an apple or a banana, even 1/4 of an avocado can give a 7- to 12-month baby a healthy bowel. A half can meet 100% of her folate and 86% of vitamin B6 requirement. Being a complete source of protein, it has the 10 essential amino acids a baby needs from food and also has minerals like potassium and magnesium. But give your baby avocado puree only after she crosses 6 months.
Watermelons are great for your skin. They contain antioxidants that can fight skin aging, wrinkles, and dryness and brighten skin. They protect from sunburn and dry, cold weather, air conditioning, and pollution. They can soothe rashes and work as a gentle exfoliant.
Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. Zinc-rich fruit like pomegranate, dried figs, dried apricot, and berries can liven up a meal. Or take a walk on the wild side and experiment with some unique tasting durian!
Guava leaves can do wonders for your hair. Drink guava leaf tea or apply a decoction to your scalp to combat hair loss. A paste of guava and Ceylon olive leaves can also help tackle dandruff. Try a hair oil infused with guava leaves, curry leaves, and amla to counter premature graying.
If you’re looking to up your magnesium intake, exotic prickly pears are a particularly good bet. Butternut squash, avocados, bananas, kiwi fruits, and papayas can also help you meet your daily quota of magnesium. So can delicious watermelons, raisins, tomatoes, and apples.
Iron is an essential nutrient that performs many vital functions in your body. Get your daily dose of iron (and yumminess) from fruits like mulberries, Zante currants, and dried apricots. Tomatoes, pumpkins, prunes, and coconut are also good sources of iron. As are refreshing watermelons, yummy peaches, and sweet dates.
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