Nutritional and Therapeutic Importance of Fruits

Dr. U. D. Chavan
Professor
Department of Food Science and Technology
Mahatma Phule Krishi Vidyapeeth, Rahuri – 413722
uttamchavan08@[Link]
Therapeutic Value of Different Foods

►Today awareness is increasing among consumers regarding foods

and the importance of nutrients playing a role in therapeutic
healing. It is increasing fast. Americans according to survey, a good
33% of them are including some foods or components into their
daily food intake to enhance and continue good health. The biggest
faction of health conscious consumers in the country is the maturing
and progressively more mindful of long life cohorts. The realization
that several modern foods actually caused the diseases of society is
intimidating our very existence.
►Some people are now detoxifying there minds from the delusional growth of
todays technological and pharmacological developments are advancing the quality
of our health life. Nothing can be further from the truth. Thus this group of aging
people takes it upon themselves to lead the awareness of health giving foods.

►Foods have different purposes. Some foods have taste, smell and sustentative
importance. But in the course of recent years, purposeful foods have been
classified. Now they are called in different names. We have medical foods, foods
for long life, designer foods, therapeutic foods and a host of others. Functional
foods are what are now known as organic foods. Thought to improve health
management. Their compounds and substances like lycopene in tomatoes, allicin
in garlic and isoflavones in soybeans are eaten as enhancement when taken with
whole foods. This way they become nutritious. These kinds of foods are said to be
linked to the deterrence and cure of cancer, hypertension and heart diseases. As
antioxidants, anticarcinogen and probiotic, functional foods supply help with
ailments such as abnormal bowel functions, arthritis and osteoporosis.
►Whole foods such as nuts/seeds, fruits, vegetables, whole grains
and others are considered to be health promoting foods. In the midst
of thousands of various foods Mother Earth has supplied, the greater
part comprises no less than the many nourishment our bodies require.
Functional foods include broccoli, cabbage, cauliflower, cranberries,
fish, flax, garlic, ginseng, oats, red grapes/red wine, soybean, tomato
and whole grains (oat, wheat, and barley). These are the
healthiest foods because they contain the most nutrients. These foods
are the resources of the vital nutritive values necessitated for good
health. Whole foods are considered one of the healthiest because the
level of natural endowment of nutritional values is high. They are the
most common healthy eating foods that abound on planet earth. They
are good to the taste, available without delay and reasonably priced.
These are the foods that encourage lively health and vigor to suit your
personal requirements and lifestyle. The richest foods have all the
nutritive components in the right proportion and balance.
►Researches are continuing regarding the health
advantages of functional foods. The latest discovery and
development of healthy foods are continuing. Even the soil
they grow on and its fertility are being studied to make it
consistent with the making of healthful and quality food.
This is the first stage of a bigger endeavor to look forward
for prospects to enhance farmers’ economic feasibility and
the wellness of humanity.
►What Fruits Are Good For Health?
►Most fruits are rich in minerals, antioxidants, and vitamins and
contain high amounts of dietary fiber. It is advisable to include
fruits for good health in your daily dietary plan.

►So, what fruits are good for health? The answer to this question
depends on your present health condition and age. For example, if
you are above 40, you should avoid eating fruits that are rich in
calories such as bananas, grapes, and mangoes. You can, however,
eat other fruits such as apples, oranges, berries, papaya, and
guavas. In order to get maximum benefits of certain fruits like
oranges, pineapples, and guavas, the best thing would be to
consume the entire fruit rather than drinking their juices.
►What Is The Healthiest Seafood?
►Although most sea foods are considered to be healthy, there are
some that come under the category of the healthiest sea foods. These
sea foods are particularly good for the health of your heart as they
possess certain unique antioxidants such as omega-3 fatty acids. One
of the main healthy seafood benefits is that its regular intake guards
you against risk of heart diseases and high blood pressure by
maintaining the cholesterol levels in your blood stream.

►King prawns are considered to be one of the healthiest seafood

products to eat. Additionally, while it is advisable to include seafood
in your dietary plan, it is best to consult a dietician first.
►How Does Vegetables Help Immune System And Body?
►For improving the immune system of your body, vitamins,
minerals, and antioxidants are very essential. Therefore, in order to
build a healthy immune system, you need to eat a diet that is rich in
all these nutrients. Most vegetables and fruits are very rich in
vitamins A, B, and C as well as in minerals such as iron, zinc,
calcium, and copper. Among all vegetables, you must include green
leafy vegetables for the immune system, as these are considered to
be the best. It is always good to include at least one leafy vegetable,
as recommended by health care providers, in your daily diet.
However, another alternative is to include vegetables of all colors in
your daily dietary plan so that you do not miss out on any nutrient.
►Are Low Fats Dairy Products Fattening?
►Low fat dairy products are not fattening as most of the fats are
already removed from the milk. If you are overweight, you should
consider consuming low fat dairy for weight loss in place of the
normal dairy products. In fact, most health care providers and
dieticians recommend low fat dairy products to lose fat. In low fat
milk, all other nutrients are retained, and it is only the fat that is
extracted out. Hence, you are able to obtain all the necessary
nutrition when you use the low fat dairy products, without the fat.
Low fat dairy products are available in milk, cheese, curd, etc.
However, keep in mind that low fat dairy products do not cause
weight loss; they are only a healthier alternative for those seeking
weight loss.
►Food has not only nutritious values but also medicinal values.
There are some natural foods that can prevent or cure certain
ailments.

►Fruits are the nature’s most abundant and versatile creation that
come in a variety of colors, sizes, shapes, scents, and flavor. They
contain bountiful phytochemical, the substance responsible for
healing properties, excellent protection from illness and diseases.

►Like fruits, vegetables also supply the body with essential

nutrients such as vitamins and minerals necessary in maintaining
good health.
►Eating fruits and vegetables reduces the risk of cancer;
aids in digestion and prevents constipation; reverses the
aging process and prolongs life; reinforces stamina and
prevents fatigue; repairs damage or dry skin. Regular
intakes of fruits and vegetables prevent cardiovascular
disease, stroke, hypertension, diabetes, and other diseases.
►Fruits are eaten raw or cooked, dried, canned, or preserved. The
principal nutritional material is carbohydrate, including starches and
sugars. Citrus fruits, tomatoes, and strawberries are primary sources
of vitamin C, and most fruits contain considerable quantities of
vitamin A and vitamin B. Vitamin content is sharply reduced in
storage and shipping of fresh fruits, but is maintained efficiently in
frozen fruit. In general, fruits contain little protein or fat. Although
the edible portions of fruits have a small ash (inorganic) content,
fruits supply an important part of the mineral matter necessary in
human diet. Dried or evaporated fruits contain much more nutritional
material in proportion to their weight than do fresh fruits, because of
concentration by evaporation.
 Medicinal properties of food

►The causes of ailments and their influencing factors

Looking at some of the common ailments that affect the
body every now and then, foods that are at our close
disposals can be eaten to counteract these problems. This is
just to show you how you can take advantage of the
medicinal values of various food and how you can
manipulate them for your own health’s good.
►Headaches

► Take a mixture of sugar candy and coconut

► Eat plenty of fish
► Eat some peeled apple with salt in the morning on an empty
stomach.
► Take 2-3 drops of ginger juice in both nostrils. Ginger reduces
inflammation and pain and shall help to relieve your headache.
► Daily intake of brewers yeast counteracts headache as a result
of iron deficiency.
► A paste of ground cinnamon and water can also be applied on
the head for relief.
► Drink some honey with lemon juice to relieve sinus headache
 Constipation
►Take some blackstrap molasses in a glass of fruit juice or milk before retiring to bed.
Some exercises like walking a few kilometers after meals could also do to help in digestion.
Eat food high in dietary fiber as fibre also has come medicinal value.
Eat some guavas like two in the morning.
►Drink plenty of water as it is essential in purification of the blood system and the digestive
tract.
►Take some cabbage juice. one cup daily for three days would do
Mangoes also work greatly for constipation cases.
►The medicinal value of bananas cannot be overlooked either. Eat bananas regularly
because their reach protein content helps in changing the harmful intestinal bacteria (bacilli)
into beneficial acidophilus.
►Some orange juice mixed with olive oil is also a great remedy to constipation.
Take some Epsom salt in a glass of water first thing in the morning to relieve yourself
Take a mixture of spinach juice and carrot juice.
You can as well take 2 tea spoons of castor oil.
►Half teaspoon of salt, and some lime juice in hot water also works to remedy constipation.
Eat guavas
Arthritis
► Drink fresh potato juice on an empty stomach in the morning.
► Take salmon, tuna, mackerel and sardines which are fishes
rich in omega-3 fatty acids
► Have a banana diet for three to four days ( 8-9 bananas)
► Drink plenty of cucumber, carrots and beetroot juices which
are outstanding in their high medicinal value
► Boiled apples into jelly form make good liniment for massage.
► Eating apples and potatoes give relief as their malic acid acts
as a neutralizer to uric acid.
► Take a mixture of cinnamon powder and honey in a glass of
hot water
► Coconut counteracts uric problems
Pimples and Skin Problems
► Apply fresh mint juice over the face before bed. It cures and also moisturizes the
skin.
► Boiled mango kernels and peels relieve skin edema.
► Potatoes juice heal skin problems
► White pulp of pawpaw rubbed on the face removes pimples
► Grated cucumber is an anti-wrinkles and dryness.
► The bleaching property of lemon will lighten your scars.
► Lime juice in a glass of milk
► Scrubbing with a paste of corn flour and milk / plain yoghurt helps in opening of the
pores.
► Rub pimples with a piece of fresh garlic everyday until it goes.
► Mixture of green gram flour and garlic juice make a good bleaching agent
► Apply a paste of cinnamon powder and honey on the pimple for a week.
► Apply aloe Vera in fresh wounds to prevent scaring.
► Coconut oil massaged on scars helps in clearing them
► Wash your face with fresh mint juice.
► Wash your face with a mixture of groundnut oil and lime juice.
► Apply a paste of ripe tomatoes onto the affected areas and rinse after 30 minutes.
► Mix the powder from roasted pomegranate skin with some lime juice, apply on your
face and rinse later after some minutes.
Asthma

► Eat pounded steamed pumpkin mixed with honey.

► Eat some pineapple cubes and boiled cloves of garlic
with milk before going to bed.
► Eating onions relieves bronchial tubes constriction
► Drink raw spinach juice
► Take plenty of grape juice
Anemia
► Drink plenty of spinach juice for its rich iron
content
► Eat steamed pumpkin mixed with honey
► Eat iron rich animal protein parts like the kidney and
liver
► Eat cabbages
► Drink lots of beet juice
► Eat lots of vitamin C rich fruits as the ascorbic acid
in them facilitates the absorption of iron
► Avoid tea and coffee as they hinder iron absorption.
Hypertension

► Take some cloves of garlic pounded and rolled in raisins as it lowers pulse
rate and modifies the heart rhythm. The medicinal value of garlic for
hypertension patients cannot be underrated
► Apple juice increases the secretion of urine hence lowering pressure
► Pawpaw helps in treating heart palpitation
► Take some tomatoes in an empty stomach in the morning
► Take boiled peel or stem of bananas as tea
► Celery, cinnamon and olive oil are proven to lower blood pressure.
► Honey and cinnamon powder paste applied on chapatti, or bread for breakfast
reduces cholesterol in the arteries.
► Eat baked potatoes
► Grape fruit juice tone the arteries and this lowers blood pressure because they
contain vitamin P
► Take some onion juice and honey
► Take some pepper (cayenne) in lukewarm water
► Eat lots of water melon.
Mental Problems
►Just like any other part of the body, our brains need some
nutrients to develop and stay in healthy state. The medicinal value of
all the foods you take plays a major role even in cases of people with
mental illnesses. Your recovery rate will largely be determined by
the medicinal value of the foods you consume. Here are some tips:

► Take plenty of avocadoes as they activate the brain.

► Onions stimulate sleep improving memory in turn
► Coconuts activate the memory
► Oysters are essential for brain functioning because of their zinc
supply.
► Guavas increase mental richness
► Pineapples reduce memory loss
► Water melon soothes the mind and relieves stress
► Avocadoes activate memory nerves and the brain
Urinal Inability or Disorders

► Ground avocado seeds can be taken as tea.

► Mangoes promote urination
► Acidity in cranberry juice control harmful urinal bladder
infections.
► Cinnamon powder mixed with honey and lukewarm water kills
germs in the bladder.
► Drink pumpkin juice
► Water melon is an essential in tackling urinal problems
► Ground avocado seeds taken as tea improve urinal
complications
► Maize cures bladder and urinary problems
Intestinal Worms
►The intestines are a major component in the digestive system and
its problems will most likely affect the entire health of the victim.
The prevention and/or treatment of any intestinal wounds can be well
taken care of by considering the medicinal value of the foods we eat
when in this condition. Some outstanding foods that have unique
curative features to deal with this include the following:

► Carrots are good for intestinal wounds diarrhea and digestive

disorders.
► Boiled bananas are good for running stomachs
► Take plenty of ginger, spinach and rice
► Coconut activates stomach functioning and relieves vomiting
► Mangoes strengthen the stomach and relieve vomiting
► Eat boiled pumpkins to kill intestinal worms. Crush seeds and
mix with warm water to relieve diarrhea
► Pawpaw aids in digestion and is also an anti parasite
► Guavas control intestinal worms
Tooth Ache and Bleeding Gums

► Eating mangoes every day relieves bleeding gums

► Tomatoes eaten with sugar relieves gum bleeding
► Paste of cinnamon powder and honey relieves
toothache if applied on it.
► Chew onions to relieve pain.
Diabetes

►Diabetes has quickly emerged as a major course for alarm in

modern times, while its treatment can often be a nightmare; it could
be very easy to prevent the condition completely by identifying foods
with high medicinal values to make sure that you do not degenerate
into a diabetic.
► Drink grape juice regularly
► Cinnamon uses blood sugar and taking it with water will help
to lower sugar levels
► Drink boiled mango tree leaves
► Drink tea made from dried beans like kidney bean to remove
toxins from the pancreas.
Ulcer
► Take a fiber rich diet
► Opt for a low fat diet
► Drink cabbage juice as this soothes intestinal linings
► Include ginger and garlic in your meals and avoid acidic foods
like lime
► Eat lots of tomatoes, broccoli, and green leafy vegetables
► Egg yolk liver and cheese are also rich in the required vitamin
K

►The medicinal values of these foods and their ability to deal

with various problems can not however be used as strict
prescriptions. Medical consultation is very important especially
in cases where symptoms persist and do not go away within an
appropriate time frame.
Note that only those nutrients which appear in significant quantities are listed. (
United States Department of Agriculture (USDA) Food & Nutrition Center).

Fruits Amount Minerals Contained Vitamins Contained

Apple One medium apple with Potassium - 195 mg Vitamin A - 98 IU
skin contains 0.47 grams of Calcium - 11 mg Vitamin B1 (thiamine) - 0.031 mg
protein, 95 calories, and 4.4 Phosphorus - 20 mg Vitamin B2 (riboflavin) - 0.047 mg
grams of dietary fiber. Magnesium - 9 mg Niacin - 0.166 mg
Manganese - 0.064 mg Folate - 5 mcg
Iron - 0.22 mg Pantothenic Acid - 0.111 mg
Sodium - 2 mg Vitamin B6 - 0.075 mg
Copper - 0.049 mg Vitamin C - 8.4 mg
Zinc - 0.07 mg Vitamin E - 0.33 mg
Also contains a trace amount Vitamin K - 4 mcg
of other minerals. Contains some other vitamins in small
amounts.
Avocad One medium avocado Potassium - 975 mg Vitamin A - 293 IU
o contains 4.02 grams of Phosphorus - 105 mg Vitamin C - 20.1 mg
protein, 322 calories and Magnesium - 58 mg Vitamin B1 (thiamine) - 0.135 mg
13.5 grams of fiber. Calcium - 24 mg Vitamin B2 (riboflavin) - 0.261 mg
Sodium - 14 mg Niacin - 3.493 mg
Iron - 1.11 mg Folate - 163 mcg
Selenium 0.8 mcg Pantothenic Acid - 2.792 mg
Manganese - 0.285 mg Vitamin B6 - .517 mg
Copper - 0.382 mg Vitamin E - 4.16 mg
Zinc - 1.29 mg Vitamin K - 42.2 mcg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Banana One medium banana Potassium - 422 mg Vitamin A - 76 IU
contains 1.29 grams of Phosphorus - 26 mg Vitamin B1 (thiamine) - 0.037 mg
protein, 105 calories and Magnesium - 32 mg Vitamin B2 (riboflavin) - 0.086 mg
3.1 grams of dietary fiber. Calcium - 6 mg Niacin - 0.785 mg
Sodium - 1 mg Folate - 24 mcg
Iron - 0.31 mg Pantothenic Acid - 0.394 mg
Selenium 1.2 mcg Vitamin B6 - 0.433 mg
Manganese - 0.319 mg Vitamin C - 10.3 mg
Copper - 0.092 mg Vitamin E - 0.12 mg
Zinc - 0.18 mg Vitamin K - 0.6 mcg
Also contains small amounts of Contains some other vitamins in
other minerals. small amounts.
Blackberries One cup of blackberries Potassium - 233 mg Vitamin A - 308 IU
contains 2 grams of Phosphorus - 32 mg Vitamin B1 (thiamine) - 0.029 mg
protein, 62 calories and 7.6 Magnesium - 29 mg Vitamin B2 (riboflavin) - 0.037 mg
grams of dietary fiber. Calcium - 42 mg Niacin - 0.93 mg
Sodium - 1 mg Folate - 36 mcg
Iron - 0.89 mg Pantothenic Acid - 0.397 mg
Selenium 0.6 mcg Vitamin B6 - 0.043 mg
Manganese - 0.93 mg Vitamin C - 30.2 mg
Copper - 0.238 mg Vitamin E - 1.68 mg
Zinc - 0.76 mg Vitamin K - 28.5 mcg
Also contains small amounts of Contains some other vitamins in
other minerals. small amounts.
Blackcurrants One cup of blackcurrants Potassium - 361 mg Vitamin A - 258 IU
contains 1.57 grams of Phosphorus - 66 mg Vitamin B1 (thiamine) - 0.056 mg
protein and 71 calories. Magnesium - 27 mg Vitamin B2 (riboflavin) - 0.056
Calcium - 62 mg mg
Sodium - 2 mg Niacin - 0.336 mg
Iron - 1.72 mg Pantothenic Acid - 0.446 mg
Manganese - 0.287 mg Vitamin B6 - 0.074 mg
Copper - 0.096 mg Vitamin C - 202.7 mg
Zinc - 0.3 mg Vitamin E - 1.12 mg
Also contains small amounts Contains some other vitamins in
of other minerals. small amounts.

Blueberries One cup of blueberries Potassium - 114 mg Vitamin A - 217 IU

contains 1.1 grams of Phosphorus - 18 mg Vitamin B1 (thiamine) - 0.055 mg
protein, 84 calories and 3.6 Magnesium - 9 mg Vitamin B2 (riboflavin) - 0.061
grams of dietary fiber. Calcium - 9 mg mg
Sodium - 1 mg Niacin - 0.08 mg
Iron - 0.41 mg Folate - 9 mcg
Selenium 0.1 mcg Pantothenic Acid - 0.184 mg
Manganese - 0.497 mg Vitamin B6 - 0.077 mg
Zinc - 0.24 mg Vitamin C - 14.4 mg
Also contains small amounts Vitamin E - 2.29 mg
of other minerals. Vitamin K - 28.6 mcg
Contains some other vitamins in
small amounts.
Boysenberries One cup of frozen Potassium - 183 mg Vitamin A - 88 IU
boysenberries contains 1.45 Phosphorus - 36 mg Vitamin B1 (thiamine) - 0.07 mg
grams of protein, 66 Magnesium - 21 mg Vitamin B2 (riboflavin) - 0.049 mg
calories and 7 grams of Calcium - 36 mg Niacin - 1.012 mg
dietary fiber. Sodium - 1 mg Folate - 83 mcg
Iron - 1.12 mg Pantothenic Acid - 0.33 mg
Selenium 0.3 mcg Vitamin B6 - 0.074 mg
Manganese - 0.722 mg Vitamin C - 4.1 mg
Copper - 0.106 mg Vitamin E - 1.15 mg
Zinc - 0.29 mg Vitamin K - 10.3 mcg
Also contains small amounts Contains some other vitamins in
of other minerals. small amounts.
Breadfruit One cup of fresh breadfruit Potassium - 1078 mg Vitamin B1 (thiamine) - 0.242 mg
contains 2.35 grams of Phosphorus - 66 mg Vitamin B2 (riboflavin) - 0.066 mg
protein, 227 calories and Magnesium - 55 mg Niacin - 1.98 mg
10.8 grams of dietary fiber. Calcium - 37 mg Folate - 31 mcg
Sodium - 4 mg Pantothenic Acid - 1.05 mg
Iron - 1.19 mg Vitamin B6 - 0.22 mg
Selenium 1.3 mcg Vitamin C - 63.8 mg
Manganese - 0.132 mg Vitamin E - 0.22 mg
Copper - 0.185 mg Vitamin K - 1.1 mcg
Zinc - 0.26 mg Contains some other vitamins in
Also contains small amounts small amounts.
of other minerals.
Cantaloupe One medium wedge Potassium - 184 mg Vitamin A - 2334 IU
(slice) of cantaloupe Phosphorus - 10 mg Vitamin B1 (thiamine) - 0.028 mg
contains 0.58 grams of Magnesium - 8 mg Vitamin B2 (riboflavin) - 0.013 mg
protein, 23 calories and Calcium - 6 mg Niacin - 0.506 mg
0.6 grams of dietary Sodium - 11 mg Folate - 14 mcg
fiber. Iron - 0.14 mg Pantothenic Acid - 0.072 mg
Selenium 0.3 mcg Vitamin B6 - 0.05 mg
Manganese - 0.028 mg Vitamin C - 25.3 mg
Copper - 0.028 mg Vitamin E - 0.03 mg
Zinc - 0.12 mg Vitamin K - 1.7 mcg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Cherimoya One cup of diced, fresh Potassium - 459 mg Vitamin B1 (thiamine) - 0.162 mg
cherimoya contains 2.51 Phosphorus - 42 mg Vitamin B2 (riboflavin) - 0.21 mg
grams of protein, 120 Magnesium - 27 mg Niacin - 1.03 mg
calories and 4.8 grams of Calcium - 16 mg Folate - 37 mcg
dietary fiber. Sodium - 11 mg Pantothenic Acid - 0.552 mg
Iron - 0.43 mg Vitamin B6 - 0.411 mg
Manganese - 0.149 mg Vitamin C - 20.2 mg
Copper - 0.11 mg Vitamin A - 8 IU
Zinc - 0.26 mg Vitamin E - 0.43 mg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Cherries One cup of fresh Potassium - 306 mg Vitamin A - 88 IU
cherries, with pits, Phosphorus - 29 mg Vitamin B1 (thiamine) - 0.037 mg
contains 1.46 grams of Magnesium - 15 mg Vitamin B2 (riboflavin) - 0.046 mg
protein, 87 calories and Calcium - 18 mg Niacin - 0.213 mg
2.9 grams of dietary Iron - 0.5 mg Folate - 6 mcg
fiber. Zinc - 0.1 mg Pantothenic Acid - 0.275 mg
Manganese - 0.097 mg Vitamin B6 - 0.068 mg
Copper - 0.083 mg Vitamin C - 9.7 mg
Also contains small amounts Vitamin E - 0.1 mg
of other minerals. Vitamin K - 2.9 mcg
Contains some other vitamins in small
amounts.
Chinese pear One Chinese (Asian) Potassium - 333 mg Vitamin B1 (thiamine) - 0.025 mg
pear, about 3 inches in Phosphorus - 30 mg Vitamin B2 (riboflavin) - 0.028 mg
diameter, contains 1.38 Magnesium - 22 mg Niacin - 0.602 mg
grams of protein, 116 Calcium - 11 mg Folate - 22 mcg
calories and 9.9 grams of Selenium 0.3 mcg Pantothenic Acid - 0.193 mg
dietary fiber. Manganese - 0.165 mg Vitamin B6 - 0.06 mg
Copper - 0.138 mg Vitamin C - 10.4 mg
Zinc - 0.06 mg Vitamin E - 0.33 mg
Also contains small amounts Vitamin K - 12.4 mcg
of other minerals. Contains some other vitamins in small
amounts.
Cranberries One cup of cranberries Potassium - 85 mg Vitamin A - 60 IU
contains 0.39 grams of Phosphorus - 13 mg Vitamin B1 (thiamine) - 0.012 mg
protein, 46 calories and Magnesium - 6 mg Vitamin B2 (riboflavin) - 0.02 mg
4.6 grams of dietary Calcium - 8 mg Niacin - 0.101 mg
fiber. Sodium - 2 mg Folate - 1 mcg
Iron - 0.25 mg Pantothenic Acid - 0.295 mg
Selenium 0.1 mcg Vitamin B6 - 0.057 mg
Manganese - 0.36 mg Vitamin C - 13.3 mg
Copper - 0.061 mg Vitamin E - 1.2 mg
Zinc - 0.1 mg Vitamin K - 5.1 mcg
Also contains small Contains some other vitamins in small
amounts of other minerals. amounts.
Dates One cup of pitted, Potassium - 964 mg Vitamin A - 15 IU
chopped dates contains Phosphorus - 91 mg Vitamin B1 (thiamine) - 0.076 mg
3.6 grams of protein, 415 Magnesium - 63 mg Vitamin B2 (riboflavin) - 0.097 mg
calories and 11.8 grams Calcium - 57 mg Niacin - 1.873 mg
of dietary fiber. Sodium - 3 mg Folate - 28 mcg
Iron - 1.5 mg Pantothenic Acid - 0.866 mg
Selenium 4.4 mcg Vitamin B6 - 0.243 mg
Manganese - 0.385 mg Vitamin C - 0.6 mg
Copper - 0.303 mg Vitamin E - 0.07 mg
Zinc - 0.43 mg Vitamin K - 4 mcg
Also contains small Contains some other vitamins in small
amounts of other minerals. amounts.
Figs One large, fresh fig Potassium - 148 mg Vitamin A - 91 IU
contains 0.48 grams of Phosphorus - 9 mg Vitamin B1 (thiamine) - 0.038 mg
protein, 47 calories and Magnesium - 11 mg Vitamin B2 (riboflavin) - 0.032 mg
1.9 grams of dietary Calcium - 22 mg Niacin - 0.256 mg
fiber. Sodium - 1 mg Folate - 4 mcg
Iron - 0.24 mg Pantothenic Acid - 0.192 mg
Selenium 0.1 mcg Vitamin B6 - 0.072 mg
Manganese - 0.082 mg Vitamin C - 1.3 mg
Copper - 0.045 mg Vitamin E - 0.07 mg
Zinc - 0.1 mg Vitamin K - 3 mcg
Also contains small Contains some other vitamins in small
amounts of other minerals. amounts.
Gooseberries One cup of gooseberries Potassium - 297 mg Vitamin A - 435 IU
contains 1.32 grams of Phosphorus - 40 mg Vitamin B1 (thiamine) - 0.06 mg
protein, 66 calories and Magnesium - 15 mg Vitamin B2 (riboflavin) - 0.045 mg
over 6.5 grams of Calcium - 38 mg Niacin - 0.45 mg
dietary fiber. Sodium - 2 mg Folate - 9 mcg
Iron - 0.47 mg Pantothenic Acid - 0.429 mg
Selenium 0.9 mcg Vitamin B6 - 0.12 mg
Manganese - 0.216 mg Vitamin C - 41.5 mg
Copper - 0.105 mg Vitamin E - 0.56 mg
Zinc - 0.18 mg Contains some other vitamins in small
Also contains small amounts.
amounts of other minerals.
Grapefruit One cup of grapefruit Potassium - 320 mg Vitamin A - 2132 IU
sections contains 1.45 Phosphorus - 18 mg Vitamin B1 (thiamine) - 0.083 mg
grams of protein, 74 Magnesium - 18 mg Vitamin B2 (riboflavin) - 0.046 mg
calories and 2.5 grams of Calcium - 28 mg Niacin - 0.575 mg
dietary fiber. Iron - 0.21 mg Folate - 23 mcg
Selenium 0.7 mcg Pantothenic Acid - 0.651 mg
Manganese - 0.028 mg Vitamin B6 - 0.097 mg
Copper - 0.108 mg Vitamin C - 79.1 mg
Zinc - 0.16 mg Vitamin E - 0.3 mg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Grapes One cup of grapes Potassium - 288 mg Vitamin A - 100 IU
contains 1.09 gram of Phosphorus - 30 mg Vitamin B1 (thiamine) - 0.104 mg
protein, 104 calories and Magnesium - 11 mg Vitamin B2 (riboflavin) - 0.106 mg
1.4 grams of dietary Calcium - 15 mg Niacin - 0.284 mg
fiber. Sodium - 3 mg Folate - 3 mcg
Iron - 0.54 mg Pantothenic Acid - 0.076 mg
Selenium 0.2 mcg Vitamin B6 - 0.13 mg
Manganese - 0.107 mg Vitamin C - 16.3 mg
Copper - 0.192 mg Vitamin E - 0.29 mg
Zinc - 0.11 mg Vitamin K - 22 mcg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Guava One cup of fresh guava Potassium - 688 mg Vitamin A - 1030 IU
contains 4.21 grams of Phosphorus - 66 mg Vitamin B1 (thiamine) - 0.111 mg
protein, 112 calories and Magnesium - 36 mg Vitamin B2 (riboflavin) - 0.066 mg
8.9 grams of dietary Calcium - 30 mg Niacin - 1.789 mg
fiber. Sodium - 3 mg Folate - 81 mcg
Iron - 0.43 mg Pantothenic Acid - 0.744 mg
Selenium 1 mcg Vitamin B6 - 0.181 mg
Manganese - 0.247 mg Vitamin C - 376.7 mg
Copper - 0.38 mg Vitamin E - 1.2 mg
Zinc - 0.38 mg Vitamin K - 4.3 mcg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Kiwi One medium kiwi (69 Potassium - 215 mg Vitamin A - 60 IU
grams) contains 0.79 Phosphorus - 23 mg Vitamin B1 (thiamine) - 0.019 mg
grams protein, 42 Magnesium - 12 mg Vitamin B2 (riboflavin) - 0.017 mg
calories and 2.1 grams Calcium - 23 mg Niacin - 0.235 mg
of dietary fiber. Sodium - 2 mg Folate - 17 mcg
Iron - 0.21 mg Pantothenic Acid - 0.126 mg
Selenium 0.1 mcg Vitamin B6 - 0.043 mg
Manganese - 0.068 mg Vitamin C - 64 mg
Copper - 0.09 mg Vitamin E - 1.01 mg
Zinc - 0.1 mg Vitamin K - 27.8 mcg
Also contains small amounts Contains some other vitamins in small
of other minerals. amounts.
Lemon One lemon without peel Potassium - 116 mg Vitamin A - 18 IU
contains 0.92 grams Phosphorus - 13 mg Vitamin B1 (thiamine) - 0.034 mg
protein, 24 calories and Magnesium - 7 mg Vitamin B2 (riboflavin) - 0.017 mg
2.4 grams of dietary fiber. Calcium - 22 mg Niacin - 0.084 mg
Sodium - 2 mg Folate - 9 mcg
Iron - 0.5 mg Pantothenic Acid - 0.16 mg
Selenium 0.3 mcg Vitamin B6 - 0.067 mg
Manganese - 0.025 mg Vitamin C - 44.5 mg
Copper - 0.031 mg Vitamin E - 0.13 mg
Zinc - 0.05 mg Contains some other vitamins in small
Also contains small amounts.
amounts of other minerals.
Lime One lime contains 0.47 Potassium - 68 mg Vitamin A - 34 IU
grams of protein, 20 Phosphorus - 12 mg Vitamin B1 (thiamine) - 0.02 mg
calories and 1.9 grams of Magnesium - 4 mg Vitamin B2 (riboflavin) - 0.013 mg
dietary fiber. Calcium - 22 mg Niacin - 0.134 mg
Sodium - 1 mg Folate - 5 mcg
Iron - 0.4 mg Pantothenic Acid - 0.145 mg
Selenium 0.3 mcg Vitamin B6 - 0.029 mg
Manganese - 0.005 mg Vitamin C - 19.5 mg
Copper - 0.044 mg Vitamin E - 0.15 mg
Zinc - 0.07 mg Vitamin K - 0.4 mcg
Also contains small Contains some other vitamins in small
amounts of other minerals. amounts.
Loganberries One cup of frozen Potassium - 213 mg Vitamin A - 51 IU
loganberries contains Phosphorus - 38 mg Vitamin B1 (thiamine) - 0.074 mg
2.23 grams of protein, 81 Magnesium - 31 mg Vitamin B2 (riboflavin) - 0.05 mg
calories and 7.8 grams of Calcium - 38 mg Niacin - 1.235 mg
dietary fiber. Sodium - 1 mg Folate - 38 mcg
Iron - 0.94 mg Pantothenic Acid - 0.359 mg
Selenium 0.3 mcg Vitamin B6 - 0.096 mg
Manganese - 1.833 mg Vitamin C - 22.5 mg
Copper - 0.172 mg Vitamin E - 1.28 mg
Zinc - 0.5 mg Vitamin K - 11.5 mcg
Also contains small Contains some other vitamins in small
amounts of other amounts.
minerals.
Lychee One cup of fresh lychees Potassium - 325 mg Vitamin B1 (thiamine) - 0.021 mg
contains 1.58 grams of Phosphorus - 59 mg Vitamin B2 (riboflavin) - 0.123 mg
protein, 125 calories and Magnesium - 19 mg Niacin - 1.146 mg
2.5 grams of dietary Calcium - 10 mg Folate - 27 mcg
fiber. Sodium - 2 mg Vitamin B6 - 0.19 mg
Iron - 0.59 mg Vitamin C - 135.8 mg
Selenium 1.1 mcg Vitamin E - 0.13 mg
Manganese - 0.104 mg Vitamin K - 0.08 mcg
Copper - 0.281 mg Contains some other vitamins in small
Zinc - 0.13 mg amounts.
Also contains small
amounts of other
minerals.
Mango One mango without Potassium - 323 mg Vitamin A - 1584 IU
peel contains 1.06 Phosphorus - 23 mg Vitamin B1 (thiamine) - 0.12 mg
grams of protein, 135 Magnesium - 19 mg Vitamin B2 (riboflavin) - 0.118 mg
calories and 3.7 grams Calcium - 21 mg Niacin - 1.209 mg
of dietary fiber. Sodium - 4 mg Folate - 29 mcg
Iron - 0.27 mg Pantothenic Acid - 0.331 mg
Selenium 1.2 mcg Vitamin B6 - 0.227 mg
Manganese - 0.056 mg Vitamin C - 57.3 mg
Copper - 0.228 mg Vitamin E - 2.32 mg
Zinc - 0.08 mg Vitamin K - 8.7 mcg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Mulberries One cup of fresh Potassium - 272 mg Vitamin A - 35 IU
mulberries contains Phosphorus - 53 mg Vitamin B1 (thiamine) - 0.041 mg
2.02 grams of protein Magnesium - 25 mg Vitamin B2 (riboflavin) - 0.141 mg
and 2.4 grams of Calcium - 55 mg Niacin - 0.868 mg
dietary fiber. Sodium - 14 mg Folate - 8 mcg
Iron - 2.59 mg Vitamin B6 - 0.07 mg
Selenium 0.8 mcg Vitamin C - 51 mg
Copper - 0.084 mg Vitamin E - 1.22 mg
Zinc - 0.17 mg Vitamin K - 10.9 mcg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Nectarine One cup of sliced Potassium - 287 mg Vitamin A - 475 IU
fresh nectarine Phosphorus - 37 mg Vitamin B1 (thiamine) - 0.049 mg
contains 1.52 grams of Magnesium - 13 mg Vitamin B2 (riboflavin) - 0.039 mg
protein, 63 calories Calcium - 9 mg Niacin - 1.609 mg
and 2.4 grams of Iron - 0.4 mg Folate - 7 mcg
dietary fiber. Manganese - 0.077 mg Pantothenic Acid - 0.265 mg
Copper - 0.123 mg Vitamin B6 - 0.036 mg
Zinc - 0.24 mg Vitamin C - 7.7 mg
Also contains small Vitamin E - 1.1 mg
amounts of other Vitamin K - 3.1 mcg
minerals. Contains some other vitamins in small amounts.
Olives One tablespoon of Potassium - 1 mg Vitamin A - 34 IU
ripe olives contains Calcium - 7 mg Niacin - 0.003 mg
0.07 grams of protein, Sodium - 73 mg Pantothenic Acid - 0.001 mg
10 calories and 0.3 Iron - 0.28 mg Vitamin B6 - 0.001 mg
grams of dietary fiber. Selenium 0.1 mcg Vitamin C - 0.1 mg
Manganese - 0.002 mg Vitamin E - 0.14 mg
Copper - 0.021 mg Vitamin K - 0.1 mcg
Zinc - 0.02 mg Contains some other vitamins in small amounts.
Also contains small
amounts of other
minerals.
Orange One medium orange Potassium - 237 mg Vitamin A - 295 IU
contains 1.23 grams of Phosphorus - 18 mg Vitamin B1 (thiamine) - 0.114 mg
protein, 62 calories and Magnesium - 13 mg Vitamin B2 (riboflavin) - 0.052 mg
3.1 grams of dietary Calcium - 52 mg Niacin - 0.369 mg
fiber. Iron - 0.13 mg Folate - 39 mcg
Selenium 0.7 mcg Pantothenic Acid - 0.328 mg
Manganese - 0.033 mg Vitamin B6 - 0.079 mg
Copper - 0.059 mg Vitamin C - 69.7 mg
Zinc - 0.09 mg Vitamin E - 0.24 mg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Papaya One cup of cubed fresh Potassium - 360 mg Vitamin A - 1532 IU
papaya contains 0.85 Phosphorus - 7 mg Vitamin B1 (thiamine) - 0.038 mg
grams of protein, 55 Magnesium - 14 mg Vitamin B2 (riboflavin) - 0.045 mg
calories and 2.5 grams of Calcium - 34 mg Niacin - 0.473 mg
dietary fiber. Sodium - 4 mg Folate - 53 mcg
Iron - 0.14 mg Pantothenic Acid - 0.305 mg
Selenium 0.8 mcg Vitamin B6 - 0.027 mg
Zinc - 0.1 mg Vitamin C - 86.5 mg
Manganese - 0.015 mg Vitamin E - 1.02 mg
Copper - 0.022 mg Vitamin K - 3.6 mcg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Passionfruit One cup of fresh Potassium - 821 mg Vitamin A - 3002 IU
passion fruit Phosphorus - 160 mg Vitamin B2 (riboflavin) - 0.307 mg
contains 5.19 grams Magnesium - 68 mg Niacin - 3.54 mg
of protein, 229 Calcium - 28 mg Folate - 33 mcg
calories and 24.5 Sodium - 66 mg Vitamin B6 - 0.236 mg
grams of dietary Iron - 3.78 mg Vitamin C - 70.8 mg
fiber. Selenium 1.4 mcg Vitamin E - 0.05 mg
Copper - 0.203 mg Vitamin K - 1.7 mcg
Zinc - 0.24 mg Contains some other vitamins in small amounts.
Also contains small
amounts of other
minerals.
Peach One medium peach Potassium - 285 mg Vitamin A - 489 IU
(with skin) contains Phosphorus - 30 mg Vitamin B1 (thiamine) - 0.036 mg
1.36 grams of Magnesium - 14 mg Vitamin B2 (riboflavin) - 0.047 mg
protein, 58 calories Calcium - 9 mg Niacin - 1.209 mg
and 2.2 grams Iron - 0.38 mg Folate - 6 mcg
dietary fiber. Selenium 0.1 mcg Pantothenic Acid - 0.229 mg
Manganese - 0.091 mg Vitamin B6 - 0.037 mg
Copper - 0.102 mg Vitamin C - 9.9 mg
Zinc - 0.26 mg Vitamin E - 1.09 mg
Also contains small Vitamin K - 3.9 mcg
amounts of other Contains some other vitamins in small amounts.
minerals.
Pear One medium pear Potassium - 212 mg Vitamin A - 41 IU
contains 0.68 grams of Phosphorus - 20 mg Vitamin B1 (thiamine) - 0.021 mg
protein, 103 calories and Magnesium - 12 mg Vitamin B2 (riboflavin) - 0.045 mg
5.5 grams dietary fiber. Calcium -16 mg Niacin - 0.279 mg
Sodium - 2 mg Folate - 12 mcg
Iron - 0.3 mg Pantothenic Acid - 0.085 mg
Selenium 0.2 mcg Vitamin B6 - 0.05 mg
Manganese - 0.087 mg Vitamin C - 7.5 mg
Copper - 0.146 mg Vitamin E - 0.21 mg
Zinc - 0.18 mg Vitamin K - 8 mcg
Also contains small Contains some other vitamins in small
amounts of other minerals. amounts.
Persimmon One fresh persimmon Potassium - 78 mg Vitamin C - 16.5 mg
contains 0.2 grams of Phosphorus - 6 mg Contains some other vitamins in small
protein and 32 calories. Calcium - 7 mg amounts.
Iron - 0.62 mg
Also contains small
amounts of other minerals.
Pineapple One cup of fresh Potassium - 180 mg Vitamin A - 96 IU
pineapple chunks contains Phosphorus - 13 mg Vitamin B1 (thiamine) - 0.13 mg
0.89 grams of protein, 82 Magnesium - 20 mg Vitamin B2 (riboflavin) - 0.053 mg
calories and 2.3 grams of Calcium -21 mg Niacin - 0.825 mg
dietary fiber. Sodium - 2 mg Folate - 30 mcg
Iron - 0.48 mg Pantothenic Acid - 0.351 mg
Selenium 0.2 mcg Vitamin B6 - 0.185 mg
Manganese - 1.53 mg Vitamin C - 78.9 mg
Copper - 0.181 mg Vitamin E - 0.03 mg
Zinc - 0.2 mg Vitamin K - 1.2 mcg
Also contains small Contains some other vitamins in small
amounts of other amounts.
minerals.
Plum One cup of sliced, fresh Potassium - 259 mg Vitamin A - 569 IU
plums contains 1.15 grams Phosphorus - 26 mg Vitamin B1 (thiamine) - 0.046 mg
of protein, 76 calories and Magnesium - 12 mg Vitamin B2 (riboflavin) - 0.043 mg
2.3 grams dietary fiber. Calcium - 10 mg Niacin - 0.688 mg
Iron - 0.28 mg Folate - 8 mcg
Manganese - 0.086 mg Pantothenic Acid - 0.223 mg
Copper - 0.094 mg Vitamin B6 - 0.048 mg
Zinc - 0.17 mg Vitamin C - 15.7 mg
Also contains small Vitamin E - 0.43 mg
amounts of other Vitamin K - 10.6 mcg
minerals. Contains some other vitamins in small
amounts.
Pomegranate One fresh Potassium - 666 mg Vitamin B1 (thiamine) - 0.189 mg
pomegranate Phosphorus - 102 mg Vitamin B2 (riboflavin) - 0.149 mg
contains 4.71 grams Magnesium - 34 mg Niacin - 0.826 mg
of protein, 234 Calcium - 28 mg Folate - 107 mcg
calories and 11.3 Sodium - 8 mg Pantothenic Acid - 1.063 mg
grams dietary fiber. Iron - 0.85 mg Vitamin B6 - 0.211 mg
Selenium 1.4 mcg Vitamin C - 28.8 mg
Manganese - 0.336 mg Vitamin E - 1.69 mg
Copper - 0.446 mg Vitamin K - 46.2 mcg
Zinc - 0.99 mg Contains some other vitamins in small
Also contains small amounts.
amounts of other
minerals.
Prickly Pear One cup of raw Potassium - 328 mg Vitamin A - 64 IU
prickly pears Phosphorus - 36 mg Vitamin B1 (thiamine) - 0.021 mg
contains 1.09 grams Magnesium - 127 mg Vitamin B2 (riboflavin) - 0.089 mg
of protein, 61 Calcium - 83 mg Niacin - 0.685 mg
calories and 5.4 Sodium - 7 mg Vitamin B6 - 0.089 mg
grams dietary fiber. Iron - 0.45 mg Folate - 9 mcg
Selenium 0.9 mcg Vitamin C - 20.9 mg
Copper - 0.119 mg Contains some other vitamins in small
Zinc - 0.18 mg amounts.
Also contains small
amounts of other
minerals.
Raisins One small box of Potassium - 322 mg Vitamin B1 (thiamine) - 0.046 mg
raisins (1.5 ozs) Phosphorus - 43 mg Vitamin B2 (riboflavin) - 0.054 mg
contains 1.32 grams of Magnesium - 14 mg Niacin - 0.329 mg
protein, 129 calories Calcium - 22 mg Folate - 2 mcg
and 1.6 grams dietary Sodium - 5 mg Pantothenic Acid - 0.041 mg
fiber. Iron - 0.81 mg Vitamin B6 - 0.075 mg
Selenium 0.3 mcg Vitamin C - 1 mg
Manganese - 0.129 mg Vitamin E - 0.05 mg
Copper - 0.137 mg Vitamin K - 1.5 mcg
Zinc - 0.09 mg Contains some other vitamins in small amounts.
Also contains small
amounts of other
minerals.
Raspberries One cup of fresh Potassium - 186 mg Vitamin A - 41 IU
raspberries contains Phosphorus - 36 mg Vitamin B1 (thiamine) - 0.039 mg
1.48 grams of protein, Magnesium - 27 mg Vitamin B2 (riboflavin) - 0.047 mg
64 calories and 8 Calcium - 31 mg Niacin - 0.736 mg
grams dietary fiber. Sodium - 1 mg Folate - 26 mcg
Iron - 0.85 mg Pantothenic Acid - 0.405 mg
Selenium 0.2 mcg Vitamin B6 - 0.068 mg
Manganese - 0.824 mg Vitamin C - 32.2 mg
Copper - 0.111 mg Vitamin E - 1.07 mg
Zinc - 0.52 mg Vitamin K - 9.6 mcg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Starfruit aka One cup of fresh Potassium - 176 mg Vitamin A - 81 IU
Carambola starfruit contains Phosphorus - 16 mg Vitamin B1 (thiamine) - 0.018 mg
1.37 grams of Magnesium - 13 mg Vitamin B2 (riboflavin) - 0.021 mg
protein, 41 Calcium - 4 mg Niacin - 0.484 mg
calories and 3.7 Sodium - 3 mg Folate - 16 mcg
grams dietary Iron - 0.11 mg Pantothenic Acid - 0.516 mg
fiber. Selenium 0.8 mcg Vitamin B6 - 0.022 mg
Manganese - 0.049 mg Vitamin C - 45.4 mg
Copper - 0.181 mg Vitamin E - 0.2 mg
Zinc - 0.16 mg Contains some other vitamins in small
Also contains small amounts.
amounts of other
minerals.
Strawberry One cup of whole Potassium - 220 mg Vitamin A - 17 IU
strawberries Phosphorus - 35 mg Vitamin B1 (thiamine) - 0.035 mg
contains 0.96 Magnesium - 19 mg Vitamin B2 (riboflavin) - 0.032 mg
grams of protein, Calcium - 23 mg Niacin - 0.556 mg
46 calories and 2.9 Sodium - 1 mg Folate - 35 mcg
grams of dietary Iron - 0.59 mg Pantothenic Acid - 0.18 mg
fiber. Selenium 0.6 mcg Vitamin B6 - 0.068 mg
Manganese - 0.556 mg Vitamin C - 84.7 mg
Copper - 0.069 mg Vitamin E - 0.42 mg
Zinc - 0.2 mg Vitamin K - 3.2 mcg
Also contains small Contains some other vitamins in small
amounts of other amounts.
minerals.
Tomato One medium tomato Potassium - 292 mg Vitamin A - 1025 IU
contains 1.08 grams of Phosphorus - 30 mg Vitamin B1 (thiamine) - 0.046 mg
protein, 22 calories Magnesium - 14 mg Vitamin B2 (riboflavin) - 0.023 mg
and 1.5 grams of fiber. Calcium - 12 mg Niacin - 0.731 mg
Sodium - 6 mg Folate - 18 mcg
Iron - 0.33 mg Pantothenic Acid - 0.109 mg
Manganese - 0.14 mg Vitamin B6 - 0.098 mg
Copper - 0.073 mg Vitamin C - 15.6 mg
Zinc - 0.21 mg Vitamin E - 0.66 mg
Also contains small Vitamin K - 9.7 mcg
amounts of other Contains some other vitamins in small amounts.
minerals.
Watermelon I medium wedge Potassium - 320 mg Vitamin A - 1627 IU
(slice) of watermelon Phosphorus - 31 mg Vitamin B1 (thiamine) - 0.094 mg
(about 2 cups edible Magnesium - 29 mg Vitamin B2 (riboflavin) - 0.06 mg
portion) contains 1.74 Calcium - 20 mg Niacin - 0.509 mg
grams of protein, 86 Sodium - 3 mg Folate - 9 mcg
calories and 1.1 grams Iron - 0.69 mg Pantothenic Acid - 0.632 mg
of dietary fiber. Selenium 1.1 mcg Vitamin B6 - 0.129 mg
Manganese - 0.109 mg Vitamin C - 23.2 mg
Copper - 0.12 mg Vitamin E - 0.14 mg
Zinc - 0.29 mg Vitamin K - 0.3 mcg
Also contains small Contains some other vitamins in small amounts.
amounts of other
minerals.
Nutrient -
Vegetable
Daily Amount Information Fruit Sources
Sources
Needed
Calcium eases insomnia and helps Most fruits Most vegetables
regulate the passage of nutrients contain some contain some
through cell walls. Without calcium, calcium, these have a
calcium, your muscles wouldn’t these have a bit more than usual:
Adults need contract correctly, your blood bit more than Amaranth leaves
1000 mg/day. wouldn’t clot and your nerves usual: Bok Choy
Children need wouldn’t carry messages. Brussels Sprouts
800 to 1300 If you don’t get enough calcium Blackberries Butternut squash
mg/day. from the food you eat, your body Blackcurrants Celery
Recommended automatically takes the calcium Dates Chinese Broccoli
supplement: needed from your bones. If your Grapefruit French Beans
Coral body continues to tear down more Mulberries Kale
Calcium Supreme bone than it replaces over a Orange Okra
period of years in order to get Pomegranate Parsnip
sufficient calcium, your bones will Prickly Pears Spirulina
become weak and break easily. Swiss Chard
Deficiency may result in muscle Turnip
spasms and cramps in the short
term and osteoporosis.
 Copper is involved Most fruits contain Most vegetables
in the absorption, a small amount of have some copper,
storage and copper, but kiwi but Lima Beans
metabolism of iron fruit has a have a significant
The estimated safe and the formation significant amount. amount.
and adequate of red blood cells. It Avocado Amaranth leaves
intake for copper is also helps supply Blackberries Artichoke
1.5 - 3.0 mg/day. oxygen to the body. Dates French Beans
Many survey The symptoms of a Guava Kale
studies show that copper deficiency Kiwi Fruit Lima Beans
Americans consume are similar to iron- Lychee Parsnip
about 1.0 mg or less deficiency anemia. Mango Peas
of copper per day Passionfruit Potatoes
Pomegranate Pumpkin
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro
 Iodine helps regulate Fruits grown in Vegetables
the rate of energy iodine-rich soils grown in iodine-
production and body contain iodine. rich soils
weight and promotes contain iodine.
Adults should get proper growth. It also
150 mcgs per day. promotes healthy hair,
The children’s nails, skin and teeth.
recommendation for In countries where
iodine is 70 to 150 iodine is deficient in the
mcg (that is soil, rates of
micrograms). hypothyroidism, goiter
and retarded growth
from iodine deficiency
are very high.
In developed countries,
however, because iodine
is added to table salt,
iodine deficiencies are
rare.
 Most at risk of iron deficiency While most fruits have some Vegetables:
are infants, adolescent girls iron, probably the best source Amaranth leave
and pregnant women. of iron for children is raisins, s
Women and Iron deficiency in infants can which are rich in iron. Other
teenage girls need result in impaired learning fruits which have a good Bok Choy
at least 15 mg a ability and behavioral amount of iron are: Brussels Sprout
day, whereas men problems. It can also affect Avocado s
can get by on 10. the immune system and cause Blackberries
It is important weakness and fatigue. Blackcurrant Butternut squas
h
that children get To aid in the absorption of Boysenberries
about 10 to 12 mg iron, eat foods rich in vitamin Breadfruit
French Beans
of iron per day, C at the same time you eat the Cherries
Kale
preferably from food containing iron. The Dates
Leeks
their diet. tannin in non-herbal tea can Figs
Lima Beans
Breastfeeding is hinder absorption of iron. Grapes
Peas
the best insurance Take iron supplements and Kiwi
Potatoes
against iron your vitamin E at different Lemon
Pumpkin
deficiency in times of the day, as the iron Loganberries
Spirulina
babies. supplements will tend to Lychee
Swiss Chard
neutralize the vitamin E. Mulberries
Vegetarians need to get twice Passion Fruit
as much dietary iron as meat Persimmon
eaters. Pomegranate
Raspberries
Strawberry
Watermelon
 Magnesium is needed for Fruits: Vegetables:
bone, protein, making new Avocado Amaranth leaves
cells, activating B vitamins, Banana Artichoke
relaxing nerves and muscles, Blackberries Butternut squash
clotting blood, and in energy Blackcurrants French Beans
production. Breadfruit Lima Beans
Adults need 310 to Insulin secretion and function Cherimoya Okra
420 mg/ day. also requires magnesium. Dates Peas
Children need 130 Magnesium also assists in the Guava Spirulina
to 240 mg/day. absorption of calcium, Kiwi Swiss Chard
vitamin C and potassium. Loganberries
Deficiency may result in Mulberries
fatigue, nervousness, Passion Fruit
insomnia, heart problems, Pomegranate
high blood pressure, Prickly Pear
osteoporosis, muscle Raspberries
weakness and cramps. Watermelon
 The functions of this Most fruits contain Vegetables:
mineral are not manganese, but the Amaranth leaves
specific since other following fruits have Brussels Sprouts
minerals can a significant Butternut squash
perform in its place. amount: French Beans
2.0-5.0 mg/day for Manganese does Avocado Kale
adults function in enzyme Banana Leeks
2.0-3.0 mg for reactions concerning Blackberries Lima Beans
children 7 - 10 blood sugar, Blackcurrants Okra
1.5-2.0 mg for metabolism, and Blueberries Parsnip
children 4 - 6 thyroid hormone Boysenberries Peas
1.0-1.5 mg for function. Deficiency Cranberries Potatoes
children 1 - 3 is rare in humans. Dates Spirulina
0.6-1.0 mg for Gooseberries Squash - Winter
children 6 mo - 1yr Grapefruit Sweet Potato
0.3-0.6 mg for Guava Swiss Chard
infants 0-6 months Loganberries Taro
Pineapple
Pomegranate
Raspberries
Strawberry
 In combination with Fruits: Vegetables:
calcium, phosphorus is Avocado Amaranth leaves
necessary for the Blackcurrants Artichoke
formation of bones and Breadfruit Brussels Sprouts
teeth and of the nerve Dates Celeriac
Adults need 700 cells. Guava Corn
mg/day. Phosphorus is second to Kiwi French Beans
Children need 500 calcium in abundance in Lychee Lima Beans
to 1250 mg/day. the body. Mulberries Parsnip
It is very widely Passionfruit Peas
distributed in both plant Pomegranate Potatoes
and animal foods so it is Pumpkin
unlikely that deficiency Spirulina
would be a problem. Taro
 Potassium is essential for Fruits: Vegetables:
the body’s growth and Avocado Amaranth leaves
maintenance. It is Bananas Bamboo Shoots
necessary to keep a Blackcurrants Bok Choy
normal water balance Breadfruit Butternut squash
Estimated Minimum between the cells and body Cherimoya French Beans
Requirements 2000 fluids. Cherries Lima Beans
mg/day for adults Potassium plays an Chinesepear Parsnips
and adolescents. essential role in proper Dates Potatoes
heart function. Grapefruit Pumpkin
Deficiency may cause Guava Spirulina
muscular cramps, Kiwi Sweet Potatoes
twitching and weakness, Lychee Swiss Chard
irregular heartbeat, Papaya
insomnia, kidney and lung Passionfruit
failure. Pomegranate
Pricklypear
Watermelon
 Selenium is a part of Most fruits contain a Vegetables:
several enzymes small amount of Asparagus
necessary for the selenium, but dates Brussels Sprouts
body to properly have a significant French Beans
Men need 70 function. Generally, amount. Lima Beans
mcgs/day. selenium functions as Bananas Mushrooms
Women need 55 an antioxidant that Breadfruit Parsnip
mcgs/day. works in conjunction Guava Peas
with vitamin E. Lychee Spirulina
Selenium deficiency Mango
is rare in humans. Passionfruit
Pomegranate
Watermelon
 Sodium is required by Sodium occurs Sodium occurs
the body to regulate naturally in naturally in almost all
blood pressure and almost all fresh, fresh, whole
blood volume. It helps whole fruits but vegetables, these have
regulate the fluid passionfruithas significant amounts:
500 mg/day for balance in your body. a significant Amaranth leaves
adults Sodium also helps in the amount. Artichoke
120 mg for infants proper functioning of Broccoli
Daily Value muscles and nerves. Beetroot
recommendation - Many people get far Bok Choy
no more than 2,400 more sodium than they Brussels Sprouts
to 3,000 mg/day need, which tends to Celeriac
cause health problems. Celery
Different body types Fennel
need different amounts Kale
of sodium. Spirulina
Spaghetti squash
Sweet Potatoes
Swiss Chard
 This metal is Most fruits contain a Vegetables:
important in a small amount of Amaranth leaves
number of key zinc, but the Asparagus
activities, ranging following have a Bamboo Shoots
from protein and significant amount: Brussels Sprouts
Men need 15 carbohydrate Avocado Corn
mgs/day. metabolism to the Blackberries French Beans
Women should get immune system, Dates Lima Beans
12 mg/day. wound healing, Loganberries Okra
Children need 10 to growth and vision. Pomegranate Peas
15 mg/day. Severe deficiency Raspberries Potatoes
Vegetarians need can contribute to Pumpkin
about 50 percent stunted growth. Spirulina
more zinc in their Deficiency can Swiss Chard
diet than meat sometimes be seen in
eaters. white spots on the
fingernails.
 EXPLORATION OF MEDICINAL PROPERTIES OF FRUITS
FOR HEALTH AND NUTRITIONAL SECURITY
►It is well known fact that there is side effect of allopathic medicines, therefore
people are slowly switching over to Ayurvedic and other traditional system of
medicines. Nearly 8000 medicinal plants having curative properties are used for
their medicinal and personal hygiene. World is endowed with a rich wealth of
medicinal plants. Herbs have always been the principal form of medicines in India
and presently they are becoming popular through out the developed world.
Medicinal plants also play an important role in the healthy lives of rural people,
particularly in remote areas. China is presently the world leader followed by India
and other counties in the production of herbal raw material.

►In human nutrition and health. fruits, being a ‘protective food’, play an important
role for balance diet. They provide not only energy with foods but also protective
nutrients like vitamins and minerals. Apart from normal uses many fruits have
useful medicinal values for curing diseases like scurvy, night blindness,
stomach disorders, bilious problems, diabetes, skin diseases, ophthalmia,
haemorrhages, ulcers, etc. Present paper deals with medicinal properties and uses of
different parts of some common fruit trees viz. Aonla, Banana, Bael, Ber, Custard
apple , Lime, Mango, Pomegranate etc.
►The use of medicinal plants is as old as human civilization. India has a glorious
tradition of health care system based on plants, which dates back to Vedic era.
India is bestowed with unique diversity in culture and natural vegetation exhibiting
rich plant diversity. The variety and sheer number of plants with therapeutic
properties is quite astonishing. It is estimated that around 70,000 plant
species ,from lichens to flowering trees, have been used at one time or another for
medicinal purposes. In India, medicinal plants have made a good contribution to
the development of ancient Indian Material Medica. Nearly 8,000 medicinal plants
having curative properties are used for their medicinal and personal hygiene. It is
well known fact that there is side effect of allopathic medicines, therefore people
are slowly switching over to Ayurvedic and other traditional system of medicines.
Medicinal plants have curative properties due to the presence of various complex
chemical substances of different composition, which are found as secondary plant
metabolites in one or more parts of these plants. Majority of medicinal plants have
high complex chemical substances of different composition, which are found as
secondary plant metabolites in one or more parts of these plants. Majority of
medicinal plants are higher flowering plants-trees (33%),shrubs (20%),climbers
(12%), herbs (32%) and others (3%).
►Among flowering plants, trees, particularly fruit trees play an
important role for balance diet of human being. They provide not
only energy with foods, but also vital protective nutrients like
vitamins and minerals. Comparatively fruits are the cheapest source
of natural protective and nutritive foods which help in building
resistance against several diseases and disorders. India is the second
largest producer of fruits in the world. Apart from their normal uses
many fruits have useful medicinal properties for curing diseases and
disorders. The medicinal properties and uses of different parts
of some common edible fruits (aonla, banana , bael, custard apple,
grape, jamun, lime, mango, papaya, pine apple, pomegranate, and
tamarind ,etc.) are being reviewed in this paper .
 MEDICINAL PROPERTIES OF SOME COMMON EDIBLE FRUITS

►Aonla (Emblica officinalis Gartn) Family-Euphorbiaceae

It is commonly known as Amla (Hindi), Adiphal ( Sanskrit), Amlaki
(Bengali) and Nelli (Malayalam). Aonla is the most common fruit
grown in arid zones and saline soils. It constitutes major part of
Chyawanprash and other traditional medicines. Mainly its fruits and
seeds have medicinal properties.
Fruit
►The most useful part of aonla is fruit and it is the richest source
of vitamin-C (600 mg/ 100g) . The fresh fruit is acrid, refrigerant,
antiscorbutic, diuretic, laxative, and tonic. A sherbet of aonla fruit
with lemon juice is taken for arresting acute bacillary dysentery. A
conserve and juice of fruit is anti bilious, diuretic and refrigerant .It
is used in fevers, hiccup, vomiting, indigestion, habitual
constipation and other disorders of digestive system.. Exudation
from incision on the fruit is used as external application for
inflammation of the eye .

►The dried fruit is an excellent astringent ,refrigerant, stomachic,

antiscorbutic and blood purifier. It is given in diarrhoea , dysentery
and haemorrhages. A decoction of dried fruits is efficacious in
gonorrhoea. In combination with iron, dried fruit is used in
jaundice, anaemia and dysentery .Fermented liquor prepared from
the fruit is used in jaundice ,dyspepsia and cough.
Seeds
►An infusion of the seeds is given in fever ,diabetes,
bilious affections and nausea. It is useful eyewash in
diseases of the eyes. An ointment of burnt seeds with
some bland oil is applied to scabies and itch . Smoke
of seeds is inhaled in asthma, bronchitis and
biliousness .Oil extracted from seeds is used for
destroying dandruff and blackening hairs .
►Banana
(Musa paradisiaca Linn.) Family:- Musaceae
It is native of S-E Asia, and is said to be the oldest cultivated tropical fruit in India.
It is a herbaceous fruit plant and requires warm- humid climate .Its most of the
parts have medicinal properties.
►Root and Rhizome :-
The under ground parts-root and rhizome(stem) are anthelmintic, antiscorbutic,
depurative and tonic ,and are useful in blood and veneral diseases, helminthiasis,
scabies,leprosy, skin diseases, strangury, hernia and general debilities and also
as haemostatic. An enema of an infusion of root is given in diarrhoea.T he ash of
the whole plant or leaves and stem is antiscorbutic and antacid. The sap of stem is
used in nervous affections like hysteria and epilepsy .It is also drunk in diarrhoea
and dysentery. Juice of stem forms a valuable drink and mouthwash to allay thirst
in cholera.
Leaf :-
►The tender leaves are useful as cool dressing for blisters, burns, scabies,
inflammations and wound healing. Young green leaves are haemostatic and
they make a useful shade for ophthalmia and other eye diseases.
Flower :-
►Flowers are good for dysentery, diarrhoea, ascites and dropsy. The
inflorescence axis(stem) is very specific for renal and vesical calculi .The ash
obtained from burning the whole plant is antiscorbutic, anthelmintic,
stomachic and is useful in hyper acidity; heat burn, colic and verminosis .The
juice of flower with curd is given indysmenorrhoea, and menorrhagia while in
diabetes cooked flowers are eaten.
Fruit :-
►The fruits, rich in carbohydrate, are sweet, astringent, emollient, cooling,
anthelmintic, aphrodisiatic, antiscorbutic, demulcent and tonic. They are
useful for longevity and as anti diarrhoeal and anti dysenterical. Theyare also
useful in vitiated conditions of pitta and dyspepsia, helminthiasis
scabies ,pruritis, bronchitis, pharyngodynia, nephropathy, strangury, peptic
ulcers and haemorrhoids and burns .The flour of the dried fruit is prescribed
in chronic diarrhoea, dysentery and dyspepsia. The unripe fruit is given in
diabetes and splitting of blood
e ►Bael
mixed with
(Aegle mormelos L. black pepper
Corr.) Family- Rutaceae is give
It is a medium sized armed deciduous tree . Its root ,bark, leaf and

ultice
Root and ofBark leaves
fruit are medicinally useful.
:- is applied tothe ey
►The roots are sweet, astringent, bitter and useful in dysentery,
dyspepsia, stomachalgia, cardiopalmus and vitiated conditions of
vata, seminal weakness, uropathy, vomiting, intermittent fever,
swellingsand gastric irritability in infants . A decoction of root & bark
is used in intermittent fever ,melancholia and palpitation of the heart.
tamin

machic and antiscorbutic . They ar

Leaves:-
►Leaves contain essential oil consisting of ‘phellandrene’ while bark contains
‘coumarin’ and ‘umbelliferone’. The leaves are astringent, laxative, febrifuge and
expectorant. They are useful in ophthalmia, inflammations, catarrh, diabetes and
asthmatic complaints. Their oil (bilva oil) is used in deafness. The fresh
leaf juice with honey is a mild laxative in fever, catarrh and asthma. Leaf juice
mixed with black pepper is given in jaundice and dropsy. A decoction of leaves
is a febrifuge and expectorant .A hot poultice of leaves is applied to the eyes in
ophthalmia, to the chest in acute bronchitis and to inflamed parts of the body.

Fruits :-
►Fruit contains ‘ mormelosin’ alkaloid and are rich source of vitamin -B2 .
The unripe fruits are bitter, acrid, sour, astringent digestive, stomachic and
antiscorbutic . They are used in acute diarrhoea ,dysentery ands tomachalgia. The
ripe fruits are fragrant, sweet, refrigerant, astringent, febrifuge , laxative and tonic.
Ripe fruits are good for the heart and brain . It is also prescribed in intestinal
disorders and certain forms of dyspepsia characterized by alternate constipation
and diarrhoea . A pulp or sherbet of ripe fruit is given for chronic constipation,
diarrhoea and dyspepsia.
►Ber ( Ziziphus mauritiana Lam.) Family – Rhamnaceae
It is a thorny small tree and has been grown in India since antiquity .
Its fruis are highlynutritious and rich in vitamin-C, A and B12.
Almost all parts of ber have medicinal properties.
Root and Stem bark :-
►The roots are bitter, cooling, anodyne and tonic .They are useful in
vitiated conditions of cough & pitta, fever, wounds, ulcers and
cephalgia. The decoction of root is good for dysentery and
diarrhoea . A well known compound ‘betulinic acid’ has been
isolated from ber that could lead to a new drug for the treatment of
melanoma . Stem bark is bitter, astringent, constipating and tonic. Its
decoction is a house hold remedy indysentery, diarrhoea, gingivitis
colic and boils.
Leaves:-
►The leaves are bitter, cooling, astringent, anthelmintic, aphrodisiac
and antipyretic . They are used instomatitis, ulorrhea, wounds, syphilitic ulcers,
asthma, typhoid fever, diarrhea and obesity. Leaves form a plasterin sore throat
and bleeding gums. Leaves boiled with milk are given in virulent gonorrhoea . An
infusion of leaves is used as an eye lotion in conjunctivitis. A paste of tender
leaves and twigs is applied to boils; carbuncles anda bscesses to promote
suppurations .The boiled leaves are applied over the navel and the pubic region
in dysuria.
Fruits :-
►The fruits are sour , sweet, cooling, anodyne, purgative, mucilaginous, pectora,
styptic, aphrodisiac, invigorating ,depurative, appetizer and tonic .Fruits are easily
digestive having a laxative and blood purifier effect. They are useful in vitiated
conditions of pitta, burning sensation, hyperdipsia, consumption, vomiting,
constipation, flatulence, pruritus, wounds, ulcers, haemorrhages and
general debility.
Seeds:-
►The seed kernels are acrid, sweet, astringent, soporific, aphrodisiac and
tonic .They are useful in encephalopathy, ophthalmopathy, dipsia, cough, asthma,
wounds and vitiated conditions of pitta, burningsensation ,diarrhea,
vomiting ,leucorrhoea , insomnia and general debility . An ointment of the kernels
is locally used as a liniment in rheumatism.
►Custard apple ( Annona squamosa Linn.) Family- Annonaceae
Sugar apple is native to Tropical America and widely grown in arid
regions of India. Its roots, leaves and fruits are medicinally
important.
Roots :-
►The roots are powerful purgative, emetic and anti snake venon.
They are useful in acute dysentery, mental depression and spinal
disorders. Stem bark is astringent and used as tonic and for wounds
and periodontitis. It is also useful as anti snake venon and anti-
diarrhoeal. Bark contains an alkaloid ‘anonaine’.
Leaves :-
►The leaves contain saponin and are suppurative and insecticidal .They are used
for treatment of ringworm (Taenia versicolor), destroying lice, proctoptit is in
children and skin diseases and as a poultice to produce suppuration. It is also used
as an anthelmintic, pediculicide, scabicide and anti inflammatory. Persons having
hysterical on fainting fits are made to inhale crushed leaves or their juice .Crushed
leaves are applied to the nose area in cases of fainting spells. Poultice of fresh
leaves is useful in dyspepsia.
Fruits :-
►The fruits are sweet, haematinic, cooling, anthelmintic, sedative, stimulant,
expectorant, maturant and tonic .They are useful in anaemia, burning sensation
vitiated conditions of pitta, vomiting, cough, milignant tumours and for
strenthening neck abscesses, ring worm, herps virus and ear abscesses and as
antisnake venon. The unripe fruit is prescribed in diarrhoea, dysentery and atonic
dyspepsia. The seeds are abortifacient and insecticidal .The paste of the seeds is
used for extracting guinea worms and forkilling head lice. They are also used as an
abortifacient by applying it to on uterin
►Grape (Vitis vinifera Linn.) Family- Vitaceae
Grapes are vine fruit crop grown for its edible berries. It is eaten as table fruit as
well as raisin and Munakka.
Stem and Leaf :-
►The ash of the stem is good for arthalgia, vesical calculi, haemorrhoids and
orchitis. The sap of young branches is used as remedy for skin diseases. The leaves
are astringent, anodyne , diuretic and depurative .They are useful in cephalalgia,
strangury, scabies, skin diseases, syphilis, haemorrhoids, splenomegaly, vomiting
and stomatorrhagia.
Flowers :-
►The flowers are expectorant, emmenogogue and haematinic, and are useful in
bronchitis, hepatopathy,anaemia, amenorrhoea and dysmenorrhoea.
Fruits :-
►The berries are sweet, refrigerant, laxative, emollient, intellect
promoting, cardio tonic, haematinic,haemostatic diuretic,
aphrodisiac, suppurative, febrifuge, depurative, rejuvenating, nervine
tonicstomachic, antispasmotic, digestive, expectorant and tonic. They
are useful in vitiated conditions of pitta and cough, burning
sensation, dipsia, constipation,amentia,cardiac debility, haemoptysis,
haemorrhages, anaemia, strangury, emaciation, fever, leprosy, skin
diseases, dyspepsia, colic, flatulence, asthma, bronchitis,
ophthalmopathy, pharyngopathy, jaundice and general debility.
Unripe fruits contain oxalic, malic, tartaric and racemic [Link]
juice of unripe fruits is astringent and used in throat affections. Dried
fruits are demulcent, cooling, sweet, laxative, stomachic and are
useful in thirst, heat of body, cough, hoarseness, consumption and
in wasting diseases.
►Jamun (Syzygium cumini Skeels.) Family- Myrtaceae
Bark :-
►The bank is astringent, sweet, sour, acrid, refrigerant, carminative, diuretic,
digestive, anthelmintic, febrifuge, constipating, stomachic and antibacterial. It is
useful in diabetes, leucorrhoea, stomachalgia, fever, gastropathy, strangury and
dermatopathy. The juice of fresh bark with goat’s milk is given in chronic
diarrhoea, dysentery, and menorrhagia. A decoction of bark is an efficacious mouth
wash and gargle for treating spongygums., stomatitis, relaxed throat and other
diseases of mouth. A paste of burnt bark with bland oil is applied over burns and
scabies.
Leaves :-
►The leaves are astringent, antibacterial and used for strengthening the teeth and
gums. The tender leaves are used for vomiting. The crushed tender leaves are
effective in diabetes. Their juice is a useful remedy for dysentery with bloody
discharges.
Fruits :-
►The ripe fruits are sweet, acrid, sour, astringent, stomachic,
carminative, anti-scorbutic, diuretic, tonic and cooling. Its juice is
used in diabetes, diarrhoea pharyngitis, splenopathy, urethrorrhoea,
scanty urine and ringworm. Juice of ripe fruits made into a vinegar
is used as stocachic, carminative and diuretic.
Seed :-
►Seeds contains ellagic acid and an alkaloid jambosine. The seed
is astringent, acrid and cooling. It is veryefficacious for diabetes
mellitus and for glycosuria. It quickly reduces sugar in urine. The
powder of dried seeds iseffective in diarrhoea and dysentery.
► Lime (Citrus aurantifolia Swingle) Family – Rutaceae
It is native to East India and is a profusely branched thorny small tree. Kagzi lime
is a rich source of vitamin – C and commonly used in daily diet. Its different parts
are also useful as medicine.
Root :-
►Root is anti-exanthematous, febrifuge, antipyretic, analgesic and anti
inflammatory. It is useful for the treatment of exanthematous fever, recurrent
fever and abscesses, and as antipyretic, analgisic and anti-inflammation.
Leaf :-
►The leaves contain flavoured volatile compound ‘coumarins’ and
‘isopimpinellin’, and are used for hepatomegaly due to injuries of chronic
diseases, for improving the quality of menstrual blood.
Flowers :-
►The flowers are used for the treatment of flatulence, stomach
pains, nausea, vomiting, and cough and also as an expectorant.
Fruits :-
►The fruits juice contains citric acid and fruit rind contains volatile
oil containing citral, limonene andlinalool. The fruits are sour, bitter,
astringent, thermogenic, laxative, appetizer, stomachic, degestive,
anthelmintic and antiscorbutic. They are useful for the treatment of
vitiated conditions of pitta and cough, bronchitis,dyspepsia, nausea,
flatulence, colic, ulcers, stomach pain, helminthiasis, scabies,
anaemia and insect bites and also checks biliousness.
►Mango (Mangifera indica Linn.) Family :- Anacardiaceae
Roots and Bark :-
►The roots and bark are astringent, acrid, refrigerant, styptic, anti syphilitic,
vulnerary, antiemetic, anti inflammatory and constipating. They are useful in vitiated
conditions of pitta, metrorrhagia,calonorrhagia, pneumorrhagia, lecorrhoca, syphilis,
uteritis, wounds, ulcers and vomiting. The juice of fresh bark has a marked action on
mucous membranes, in menorrhoea, leucorrhoca, bleeding piles and diarrhoea.
Anointment of resinous gum of tree bark is dressing for scabies and other parasitic
skin diseases.
Leaves :-
►The leaves are astringent, refrigerant styptic, vulnerary and constipating. They are
useful in vitiatedconditions of cough and pitta, hiccup, hyperdipsia, burning
sensation, hemorrhages, haemoptysis, haemorrhoids, wounds, ulcers, diarrhoea,
dysentery, pharyngopathy, scorpion string and stomachopathy. The ash of burnt
leavesare useful in burns and scalds. A powder of tender leaves is given in diarrhoea
and diabetes. The smoke fromburning leaves is inhaled for relief in hiccup and throat
diseases.
Flowers :-
►The flowers are astringent, refrigerant, styptic, vulnerary, constipating and haematinic.
The dried flowers are useful in vitiated conditions of pitta, haemorrhages, haemoptysis,
wounds, ulcers, anorexia, dyspepsia, uro-edema gleet, catarrh of bladder, diarrhoea, chronic
dysentery, and anaemia.
Fruits :-
►The unripe fruits are acidic, acrid, antiscorbutic, refrigerant, digestive and carminative.
They are useful in dysentery ophthalmia, eruptions, urethrorrhoea and vaginopathy. Sun
dried slices of unripe fruits are excellent remedy for scurry while fried skin of unripe fruit is
given in menorrhages. The ripe fruits are refrigerant, sweet, emollient, laxative, cardiotonic,
haemostatic, aphrodisiac, and tonic. They are used in vitiated conditions vata andpitta,
anorexia, dyspepsia, cardiopathy, haemoptysis, haemorrhages from uterus, lungs and
intestine, emaciation, and anaemia. Rind of fruit is astringent, stimulative and tonic and
useful in general debility of stomach.
Stone :-
►The seed kernel in rich source of protein (8.5%) and gallic acid. It is sweet, acrid,
astringent, refrigerant, anthelmintic, constipating, haemostatic, vulnerary and uterine tonic.
It is useful in vitiated conditions of pitta and cough, helminthiasis, chronic diarrhoea,
dysentery, haemorrhages, haemoptysis, haemorrhoids, ulcers, bruises,leucorrhoea,
menorrhagia, diabetes, heat burn and [Link] kernel is given to expectant mothers
suffering from diarrhoea. It’s juice if snuffed can stop nasal bleeding.
►Pomegranate (Punica granatum Linn.) Family :- Punicaceae
It is native to Mediterranean region particularly Iran and is well known and widely grown
fruit in India. Almost all parts of pomegranate have medicinal properties.
Roots :-
►Roots are astringent, cooling and anthelmintic. Root and stem bark contains alkaloids
‘punicine’ and‘pelletierine’ which are highly toxic to tapeworms, so the decoction or
powder of freshly dried barks is much effective as taenicide and for expelling round
worms. The decoction is an efficacious mouthwash for relaxed sorethroat and is a useful
dressing for ulcers in the vagina and rectum.
Stem :-
►The stem bark is astringent, cooling, and anthelmintic and is good for intestinal parasites,
wound healing and for sore throat and stren- gthening gums. It is also used as anthelmintic,
taenifuge, anti-diarrhoeal anda ntidysentery.
Leaf :-
►The juice of fresh leaves is used as an anti-diarrhoceal and anti-dysentery. The paste of
the leaves is locally used in conjunctivitis and burns.
Flowers :-
►The flowers buds are known as gool naar which are astringent, tonic and styptic to the
gums and areuseful in vomiting, vitiated conditions of pitta, opthalmodynia, ulcers,
pharyngodynia and hydrocele. An extractof flower is very specific for epistaxis. An infusion
or powder of young flowers is an anthelmintic for roundworms. As an astrigent they are
given in leucorrhoea, blemorrhoea, chronic diarhoea, dysentery and bronchitis. The powder
is used as a styptic for checking nasal haemorrhage.
Fruits :-
►The fruits are sweet, sour, astringent, cooling tonic, stomachic, aphrodisiac, laxative and
diuretic. Leprosy patients get benefited from its juice and also for health promotion. Fruits
are useful in anaemia, hyperdypsia, pharyngodynia, ophthalmodynia, pectoral diseases,
diarrhoea and gastralgia. The rind of fruit isknown as dalim chhal which is powerful
astringent. Fruit rind is used for wound healing, intestinal parasites and as an anti-dysentery
and anti-diarrhoeal. Powder of dried fruit and rind is prescribed for intermittent fevers.
Seeds :-
►Dried seeds with aril are known as anardana. Seeds are astringent, stomachic, diuretic and
cardiotonic. They are good for vomiting, ophthalmodynia, vitiated conditions of pitta,
scabies, hepatopathy and splenopathy.A paste of the seeds made with milk is used
for dissolving stones and gravel in kidneys of expectant mother. Apart from above
mentioned fruits, there are still some more fruit trees that have been locally used as natural
medicines in rural areas. Like almost all parts-root, bark, leaf, flower, fruit and seeds of
litchi, guava, pineapple, tamarind, papaya, grapefruit, etc are used for medicinal
preparations.
 Summary
►The modern synthetic diet, formulated to appeal to our inherent
attraction to sugar, salt, fats, and calories at the expense of nutrition,
leaves us over-fed and under-nourished. A considerable portion of
chronic human diseases, including diabetes and heart disease, appear
to be related largely to a diet that is inadequate in the essential
vitamins, minerals, phytonutrients, and other constituents found in
natural, unprocessed foods.

►Employing a no-nonsense, tabular format, Vegetables and Fruits:

Nutritional and Therapeutic Values presents detailed information
on nutritional and therapeutic constituents and their applications for
more than 200 vegetables and fruits currently available in North
American markets. Edited by one of the world’s best known and
respected researchers, this comprehensive reference guide begins with
a general introduction to essential human values such as protein,
minerals, vitamins, and fiber.
►Five tables list nutritional and therapeutic values, vitamin and
mineral content, and flavonoid, isoflavone, and carotenoid presence
in raw vegetables. The sixth presents uses of vegetables and fruits
to maintain health and fight disease. Five appendices provide lists
of scientific and English names, as well as a review of chemical
compounds and their sources.

►Today, dietitians agree that plant foods should comprise the

major part of the healthy human diet. Moreover, they have
determined that fruits and vegetables are the keys to obtaining not
just adequate vitamins and minerals, but a wide variety of other
elements that can contribute therapeutically to human health. With
the increasing emphasis on good nutrition and healthy eating, this
handy guide is crucial to ensuring optimal nutrition from a plant-
based diet.
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