Fruit part 1 By Allah Dad Khan

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Benefitsof eatingfruitbyAllahDadKhan
Fruit PART -1
BENEFITS OF FRUIT A REPORT BY ALLAH DAD KHAN AGRICULTURE EXPERT KPK PESHAWAR
Fruits are such a delight to the senses of all the foods available to us, fruits are the most
attractive, delicious and enjoyable. Of all natural foods, that is, the foods we can eat in their natural
state, fruit is the foodwe are most attracted to and that first entices our senses. Humans are born
with a natural instinct for sweet foods and in nature, that instinct naturally draws us to fruit.
Fruit is one of the most healthy and natural foods in existence. There are thousands of
different types of fruitavailable to eat, all of whichprovide us with strong health benefits. Fruit
contains a large number of naturally occurring vitamins, minerals and plant phytochemicals that
help benefit health. It has also been shown that eating the whole fruit or juice is best to gain the
benefits rather than taking supplements to provide each nutrient separately.
It has been recommended that we should be eating at least 5 pieces of fruit every day in
order to gain the full health benefits of eating fruit.We all think eating fruits means just buying
fruits, cutting it and just popping it into our mouths. It’s not as easy as youthink It’s important to
know how and when toeat.
BenefitsofEatingFruits:
 Fruits is the best source of the natural sugar needed forenergy, potential for weight control,
more energy forexercising ,reduced risk of cardiovasculardiseases, reduced risk of
developing cancers lowerblood pressure ,potential to lower cholesterol ,reduced risk of
developing type2 diabetes, potential to slow down age process
 Fruit is packed with vitamins, and still represents the best source of vitamins in any food
 Fruit is packed with anti-oxidants.
 Fruit is easier to digest than grains. Fruit is basically pre-digested.
 Digesting ripe fruit hardly requires any digestive enzymes, and is thus less taxing to the
body.
 Fruit is alkaline forming (whereas meat, fish, grains and legumes are acid-forming).
 Fruit contains an abundance of pure water.
 Fruit is easy to eat. It doesn’t require much preparation.
 Fruit is beautiful. All of our senses are nourished by fruit, not just our taste buds.
 People whoeat lots of fruitlive longer. A study published in the British Medical
 Fruit contains lots of fiber, which is necessary foroptimum digestion
Journal (September 2001), showed that fresh fruit offers the best bet for a long life. The results of a
study showed that frequent fruit eaters had a 32 percent lowerrisk of dying fromcerebrovascular
disease such as stroke, and a 24 percent lowerrisk of dying from ischemic heart disease, than those
whoate fruit less than oncea day

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1. ALMOND THE FRUIT OF RICH PEOPLES (‫ادام‬ ‫()ب‬Scientificname:Prunus amygdalus Batsch)
The word "almond" comes from Old French almande or alemande,LateLatin amandola,derived
through a form amingdolouhha fromtheGreek αμυγδαλη(cf amygdala), an almond. The al-in
English, forthe a-used in other languages may be due a confusion with the Arabic article al, the
word having first dropped the a- as in the Italian form mandorla;the British pronunciation ah-
mondand the modern Catalan ametllaand modern French amande show a form of the word closer
to the originalWonderfully delicious
.T he sweet almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7%
starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes
and cookies(biscuits) for low-carbohydratediets. Found in places like Iran, Saudi Arabia, Lebanon,
Turkey,Syria, Jordan and Israel, almond is a very nutritious nut. It is a rich source of vitamin E,
calcium, phosphorous, iron and magnesium. It also contains zinc, selenium, copper and niacin.
Almonds contain the most nutrients in comparison to all other nuts.
Both sweet and bitter almonds are available. Usually, sweet almonds are edible and bitter almonds
are used to make almond oil, whichis used to add flavorto food. Almonds are usually eaten raw,
but people also add them as ingredients in salads. Almond milk is a delicious drink.
Health benefits are
1. Goodforbrain:
Almond is a source of many nutrients whichhelp in development of the brain. Almond induces high
intellectual level and has been considered as an essential food item for growing children.
2.Regulatescholesterol:
Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL)and
reduce the level of low density lipoproteins (LDL),thereby effectively controllingcholesterol levels.
LDL cholesterol is called bad cholesterol.
3.Goodforheart:
Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E
acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in
almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein whichcauses artery-

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damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the
level of homocystein, whichcauses fatty plaque buildup in arteries.
4. Skincare:
The benefits of almond forskin care are wellknown, and hence a massage with almond oil is often
recommended fornew born babies. Almond milk is also added in some soaps as almonds help in
improving the complexion of the skin. The sweet almond oil is obtained from the nuts is an
excellent emollient; helps to keep skin well protected fromdryness. It has also been used in
cooking,and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical
and cosmetic industry.
5. Regulatesbloodpressure:
Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium
whichalso helps in containing blood pressure , and protects against hardening of the arteries.
6. Preventionofcancer:
Almond improves the movement of foodthrough the colon, thereby preventing colon cancer.
7. Protectionagainstdiabetes:
Almonds also help in reducing the rise in sugar and insulin levels after meals. This offersprotection
from diabetes.
8. Goodinpregnancy:
Almond contains folic acid. Folic acid helps to reduce the incidence of birth defects in newborn
babies.
9. Weight loss:
Unsweetened almond milk helps one to reduce weight. The mono-saturated fat contained in
almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low
calorie diet is good for obese people to assist in shedding their weight.
10. Preventionofconstipation:
Almonds are rich in fibre. Like most other fibre rich food,almonds also help in preventing
constipation. Make sure you drink good amount of water after eating almonds.
11. Boostsenergy:
The presence of manganese, copper and Riboflavinhelps in energy production.

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2. AMLUK/WILD PERSMON(Scientificname:
Wild persimmons are very high on my favorite wildfood list. Perhaps its because they’re related to
one of my all-time favorite fruits: blacksapote, also known as the black persimmon or chocolate
pudding fruit.
Wild persimmons are as sweet and luscious as dates, with warm cinnamon notes. They’re similar in
flavorto cultivated, imported varieties such as Hachiya and Fuyu, but wild persimmons are smaller,
only one to twoinches in diameter.
Like many wild edible plants, wild persimmons are higher in nutrients than their cultivated
counterparts. They’re especially high in vitamin C and calcium.
Youcan find wildpersimmon trees, also called American Persimmon trees, in rocky or dry open
woods, prairies, abandoned fields, and at the borders of woods. The American Persimmon is
distributed across much of the eastern and central U.S. south of the Great Lakes region
(clickhere for a range map).
Wild persimmons trees vary considerably in the quality of the fruitproduced. Some groves,
locations, and even individual trees produce better fruit than others. So when you find a good tree,
make sure to make a mental note of its location or way-pointit on yourGPS.
New foragers (and even newcomers to cultivatedpersimmons) alwaysmake the mistake of eating
persimmons before they’re ripe, because it’s hard to believe just how soft and mushy they have to
be to be good. Under-ripe persimmons are so astringent that they make yourmouth shrivel and
pucker.
The time of persimmon ripening is variable. Sometimes the fruits ripen early in the fall, while other
times they retain their bitter quality until after the first frost. Lucky forme there are several trees at
the farm withripe fruit right now!
The best way to determine whether persimmons are ripe is to wait forthem to begin to drop off the
tree. Taste a persimmon that’s fallen off the tree – if it’s somewhat gelatinous and deliciously sweet,
you can shake the tree and then gather up the fruit.
If the tree is too large and sturdy to shake, there’s nothing wrong with collectingthe fruit that have
fallen to ground. The ants find them so fast that you’lleasily be able to tell whichfruit have recently
dropped and whichhave been sitting fora few hours. Youmight also have competition from
persimmon-loving wildlifesuch as wild turkey, deer, raccoons,foxes, squirrels, rabbits, and even
coyotes.

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Persimmons are wonderful eaten raw out of hand, but you must remove the seeds if you want to
cookwith persimmons. To make persimmon “pulp,” simply push the ripe persimmons through a
colander with the palm of yourhand and discard the seeds and skins that do not pass through. The
pulp can be used in cakes, breads, cookies,pies,fruit leather, jelly,jam, and any other recipe that
calls for pulp or puree from wild or cultivated persimmons. Persimmon pulp can also be frozen for
later use.
3.APPLE ( TAKE ANAPPLE A DAYKEEPS THE DOCTORAWAY) : ( ‫یب‬ ‫س‬ ‫۔‬ ‫یو‬ ‫س‬ ‫۔‬ ‫سو‬ ‫ی‬ ‫س‬ )
(Scientificname:Malus domestica)
The proverb "An applea daykeepsthe doctoraway.",addressing the health effectsof the fruit, dates
from 19th century Wales. Research suggests that apples may reduce the risk of colon
cancer, prostate cancerand lung cancer. Compared to many other fruits and vegetables, apples
contain relatively low amounts of vitamin C, but are a rich source of
other antioxidant compounds. The fiber content, while less than in most other fruits, helps regulate
bowel movements and may thus reduce the risk of colon cancer.They may also help with heart
disease, weight loss, and controlling cholesterol. The fiber contained in apples reduces cholesterol
by preventing reabsorption, and (like most fruits and vegetables) they are bulky fortheir caloric
content.[58][61]
An apple has a low vitamin C content, it has antioxidants & flavonoid whichenhances the activity of
vitamin C thereby helping to lower the risks of colon cancer,heart attack & stroke. Apples contain
minerals like calcium,iron, magnesium, phosphorus, potassium, sodium, zinc,copper, manganese,
boron, and selenium. They also contain vitamins like thiamin, riboflavin, niacin, pantothenic acid,
folate, vitamin C, B6, B12, A, E,folic acid, and tocopherol.Phenolicsand phytochemicalslike
procyanidin B2, epicatechin, and quercetin are common antibiotics
The skin contains most of the apple's important nutrients. Raw apples are higher in many
nutrients and phytochemicals than cookedapples. Apples that are raw and unpeeled, are a great
source of many important phytochemicals,such as ellagic acid and flavonoids (especially
quercetin).For example, fresh whole apples and fresh apple juice contain approximately 100-130
milligrams per 100 grams (roughly 3 1/2 ounces) of chlorogenic,ellagic, and caffeic acids. In
cookedor commercial apples, the content of these compoundsis at or near zero.

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1. Bone Protection
Apple is a rich source of flavonoid and polyphenols both are powerful antioxidant . 100gof apple an give
an antioxidant effect that equal to taking about 1,500mgof vitamin C. F rench researchersfound that a
flavanoid called phloridzin that is found only in applesmayprotect post-menopausal women from
osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens
bones.
2.Asthma Help
One recent study shows that children with asthma who drank apple juice on a dailybasissuffered from
less wheezingthan children who drank apple juice only once per month. Another studyshowed that
children born to women who eat a lot of applesduringpregnancyhave lower ratesof asthma than
children whose mothersate few apples.
3.Alzheimer's Prevention
A group of chemicals in applescould protect the brain from the type of damage that triggerssuch
neurodegenerative diseasesasAlzheimer'sand Parkinsonism, according to two new studiesfrom
Cornell University food scientists. An ingredient in applescalled quercetin isthought to prevent free
radical brain damage which is generallyresponsible for Alzheimer's.
4.Lower Cholesterol
Applesare rich in pectin, a soluble fiber (fibre), which is effective in lowering cholesterol levels. lowers
LDL ("bad")cholesterol. People who eat two apples per day may lower their cholesterol by as much as
16 percent.
5.Lung Cancer Prevention
According to a studyof 10,000 people, those who ate the most appleshad a 50 percent lower risk of
developinglung cancer. Researchersbelieve thisis due to the high levelsof the flavonoids quercetin and
naringin in apples.

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6.Breast Cancer Prevention
A Cornell University studyfound that rats who ate one apple per day reduced their risk of breast cancer
by 17 percent. Rats fed three applesper day reduced their risk by 39 percent and those fed six apples
per day reduced their risk by 44 percent.
7.Colon Cancer Prevention
The skin of Apple contain pectin that can help remove toxic substancesfrom the system by supplying
galacturonicacid. Pectin helps prevent protein matter in the intestine from spoiling, reducesthe risk of
colon cancer and helpsmaintain a healthydigestive tract.
8.Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
9. Diabetes Management
The pectin in applessuppliesgalacturonicacid to the body which lowers the body's need for insulin and
may help in the management of diabetes.
10.Weight Loss
A Brazilian studyfound that women who ate three applesor pearsper day lost more weight while
dietingthan women who did not eat fruit while dieting.
11. Kidney Stones
Apple cider vinegar when used as beverage can help to prevent the formation of kidney stone.
12. Apple and Brain Function
Applesand apple juice maybe among the best foods that babyboomers and senior citizens could add to
their diet, according to new research that demonstrateshow apple products can help boost brain
function similar to medication.
13. Grow some hair.

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Apparently, apple promoteshair growth too. I think thisis one of the more peculiar health benefitsof
apples.
14. Improve eyesight.
Applescan help with some eye problems, and tend to strengthen the eyes. The high Vitamin A and C
content also helpsto treat night blindness.
15. Treat Anemia.
Iron (appleshave plentyof this)encourages increased hemoglobin levels therefore treatinganemia.
3. APRICOT FRUIT BEATS THE HEAT(‫لو‬ ‫ی‬ ‫چ‬‫۔‬‫زرد‬‫وآل‬‫۔‬ ‫شاہ‬ ‫و‬ ‫آل‬‫۔‬ ‫ی‬ ‫ان‬ ‫خوب‬)
(Scientificname:Prunus armeniacaL.)
Native to China, the apricot is cultivated in all of Central and Southeast Asia and in parts of southern
Europe and North Africa.It was doubtless among the fruits brought into southern California early
in the 18th century by Spanish missionaries. The American PomologicalSociety lists 11 varieties
grown in the United States in 1879.
(Prunus armeniaca), stone fruit of the family Rosaceae that is cultivated throughout the temperate
regions of the world.Cool,delicious and golden-orange coloredapricot fruits are must during
summer months to beat the heat. Botanically,they belonged to the family of Rosaceae of
Genus, Prunus and scientifically named as Prunus armeniaca.
The fruits have almost uniform size, 4-5 cm in diameter, and weigh about 35 g. In structure; it is a
drupe; a single seed is surrounded by flesh. The seed is enclosed in a hard stony shell, oftencalled a
"stone".
Apricots contain vitamins A, alpha carotene, beta carotene, beta cryptoxanthin, lutein, zeaxanthin,
vitamins C, E, K, B6, B12, niacin, thiamin, ribloflavin, folate, and pantothenic acid. They also contain

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minerals such as iron, calcium,magnesium, potassium, sodium, phosphorus, zinc,manganese,
copper, and selenium as well as dietary fiber.
The health benefits of apricot include the following:
1. Constipation:
The cellulose and pectin content in apricot is a gentle laxative and are effective in the treatment of
constipation. The insoluble cellulose acts as a roughage which helps the bowel movement. The
pectin absorbs and retains water, thereby increasing bulk to stools, aiding in smooth bowel
movement.Earache
Apricot oil is good for earache.
2. Fevers:
Apricot juice is often given to patients suffering from fever as it provides necessary vitamins,
minerals, calories and water to the body. It also detoxifies the body. Some people also use steamed
apricot during fevers. Blend some honey and apricots with some mineral water and drink to cool
down fevers. It quenches the thirst and effectively eliminates the waste products from the body.
3. Skin disorders:
Apricot oil is good for skin care. It is quickly absorbed by the skin and does not keep the skin oily
when applied. Apricot is not just useful for maintaining the skin smooth and shiny, it also aids in
treating a number of skin diseases including eczema, itching, scabies, etc.
4. Anemia:
The high content of iron in apricot makes it an excellent food for anemia sufferers. The small but
essential amount of copper in the fruit makes the iron available to the body. Liberal consumption of
apricot can increase the production of hemoglobin in the body. This is ideal for women after their
menstrual cycle, especially those with heavy flow.
5. Cancer:
The seeds of apricot are believed to aid in treating cancer.
6. Asthma:
It is also believed that apricot oil is anti-asthmatic in nature and helps in treating the disease.
7. Eyes/Vision:
The high amount of vitamin A (especially when dried) is essential to maintain or improve eyesight.
Insufficiency of this vitamin can cause night blindness and impair sight.
8. Digestion

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Take an apricot before meal to aid digestion, as it has an alkaline reaction in the digestive system.
the fruit leaves an alkaline ash, after digestion, and effectively treats indigestion, dyspeptic attacks
and acidity. Begin your day with 2 apricots.
5.AVCADOTHE MOST RECOMMENDEFRUIT FORBODYBUILDING (Scientificname:Persea
Americana Mill )
Avocado fruits are getting very popular anywherein the world. Avocadois sometimes
called “avocado pear” or“alligatorpear”,and “AguacatePalta” in Spanish.
The avocadois a fruit abundant in antioxidants, minerals, phytonutrients, dietary fiberand
monounsaturated fat.Theworld, especially in developing countries, is trying to adapt avocadoas
one of substitutes to cope for the shortage of nutritious food production.
Originated in Mexico and Central America. However, today,avocados are being planted and
harvested in countries such as Indonesia, Philippines, Thailand, Vietnam, USA, Sri Lanka, Brazil,
India, China, Japan, Peru, Uruguay, Argentina, Bolivia, Chile, Ethiopia, Spain, Palestine, South Africa,
Australia, New Zealand, Malaysia, and Hawaii. Oh, yes, you can plant it even in your backyard
garden and it is adaptable as long as the climate does not go below 5°C during winter season. In
Pakistan it can be cultivated in different areas especially in Frost free Areas.
1.Avacado inhibitProstateCancer
Avocadoshave been shown to inhibit the growth of prostate cancer.
2.Oral CancerDefense byavacados
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and
cancerous oral cancer cells and destroy them withoutharming healthy cells.
3.BreastCancerProtection
Avocado,like olive oil, is high in oleic acid, whichhas been shown to prevent breast cancer in
numerous studies.
4.EyeHealthand Avacado
Avocadoshave more of the carotenoid lutein than any other commonly consumed fruit. Lutein
protects against macular degeneration and cataracts, twodisabling age-related eye diseases.
5.Avocados LowerCholesterol
Avocadosare high in beta-sitosterol, a compound that has been shown to lowercholesterol levels.

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In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating
avocadosfor only one week.
5. Heart Healthand avacados
Avocadocontains vitamin B6 and folic acid, whichhelp regulate homocysteine levels. High level of
homocysteine is associated with an increased risk of heart disease. Besides that, avocadoalso
contains vitamin E,Glutathione and monounsaturated fat whichhelp in maintaining a healthy
heart.
6.StrokePrevention
The high levels of folatein avocadoare also protective against strokes. People who eat diets rich in
folate have a much lower risk of stroke than those who don't.
7. Better Nutrient Absorption
Research has foundthat certain nutrients are absorbed better when eaten with avocado.In one
study, when participants ate a salad containing avocados,they absorbed fivetimes the amount of
carotenoids (a group of nutrients that includes lycopeneand beta carotene) than those whodidn't
include avocados.
8. Avocado’sthe GlutathioneSource
Avocadosare an excellent source of glutathione, an important antioxidant that researchers say is
important in preventing aging, cancer, and heart disease.
9. AvocadosthePowerhouse ofVitaminE
Avocadosare the best fruit source of vitamin E, an essential vitamin that protects against many
diseases and helps maintains overall health.
11. Anti-agingproperties
Being rich in antioxidants, avocadois beneficial in preventing aging symptoms. The glutathione in
avocadomay boosts immune systems, slows the aging process, and encourages a healthy nervous
system.
12. AvocadosandBodyBuilding
Avocadois one of the most recommended fruits as well as a food forbodybuilding and medicine for
cholesterol-related heart diseases.
13. Curebad breath
Avocadosare one of the best natural mouth wash and bad breath remedies. It is cleanses intestine
whichis the real cause of coated tongue and this unpleasant condition
14. Weight gain
The avocadohas 200 calories for 100 grams. Typically,fruits has approximately 60-80 calories for
100 grams. Due to the high amounts of calories, avocadois a best diet for people who want to gain

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weight. Avocadois a healthy source of calories, unlike many other calorie-dense foods that may
contain excess saturated fats and sugar
15. Goodforpregnant
Avocadosare good for pregnant women since the high folatecontent in them helps in the
development of brain and other tissues of the baby. The B6 vitamin in these fruits may help in
reducing nausea that is associated with pregnancy.
6.BANANA AN INSTANT ,SUSTAINED AND SUBSTANTIALBOOST OFENERGY ( ‫ال‬ ‫ی‬ ‫ک‬‫۔‬‫پا‬ ‫چم‬‫۔‬
‫ی‬ ‫بان‬ ‫مرت‬‫ا‬ ‫ی‬‫ی‬‫ن‬ ‫ی‬ ‫چ‬‫ال‬ ‫ی‬ ‫)ک‬Scientificname:Musa acuminata,
The word banana is derived from the Arab word"banan," whichmeans finger.
Bananas offer an excellent source of potassium and vitamin B6. They are also a good source of
fiber, magnesium, carbohydrates, vitamin C, riboflavin,and biotin. Since bananas have a lower
water content than most other fruits, they contain more calories and more sugar than those
fruits.The health benefits are summarized as below
1. BananasProvideEnergy
Because of the abundance of vitamins and minerals, bananas are a great source of natural energy.
Eating only twobananas willgive you enough energy to exercise or workoutfor an hour and a half.
Bananas are also ideal for eating during that midday lull when youfeel tired and sluggish.
2. Bananasregulatethe bowel system:
The best solution to constipation is eating a banana a day. This is one of the major health benefits of
bananas. Bananas are rich in fiber that helps in regulating the bowelfunctions , bananas are a
natural source for lessening the effectsof constipation withoutcausing other bowelproblems such
as diarrhea
3. Bananasreducethe riskofheart diseasesandbloodpressure:
Bananas are rich in potassium, whichis very vital forthe muscle contraction and proper
functioning of the heart and nervous system. Thus reduce the risk of heart diseases and blood
pressure.
4. Bananasreducedepression. CanLift YourSpirits

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Tryptophan acids are present in bananas and these help in reducing depression and thereby
improve your mood and also . reducing stress levels. In this age of stress, this health benefit of
banana is truly great.
5. Eat bananasforhealthybones:
Probiotic bacterium is present in banana and they help in absorbing calcium and increasing the
digestive ability .in bananas. Green bananas are especially helpful in absorbing calcium.
6. Reducemenstrual painswith bananas:
Bananas are rich in vitamin B6 that helps in regulating blood glucose levels. This helps in balancing
your overallmood and hence reduces menstrual pains.
, bananas have a level of vitamin B6 that helps to regulate blood glucose level and help your overall
mood.
7. Bananashelpulcerpatients:
Another major health benefit of bananas is their capability of fighting intestinal disorders. Eating a
raw banana reduces irritation in the stomach and reduces the effectof overacidity.
8. Bananasandanemia:
Bananas are not only rich in potassium but also rich in iron; therefore, eating a banana increases
iron and thereby high hemoglobin. When hemoglobin content is increased, naturally anemic
conditions decreases.
9. Quit smokingbyeatingbananas:
Smokers have a high level of nicotine; minerals in banana like potassium and magnesium and
vitamins B6 and B12 help in reducing nicotine. Smokers, take a note of this and quit smoking by
taking bananas. The B vitamins and other minerals that they contain reduce the physicaland
psychologicaleffectsof nicotine withdrawal.
10. Bananasincreasebrainpower:
Research proved that potassium in bananas helped to increase mental alertness and boost brain
power. Remember this health benefit of banana and make yourchild eat a banana everyday to score
high in studies.
11. Reduceitchingofmosquito biteswithbananas:
Rub the itching or swelling area withthe inside of banana peels and see for yourself how soon you
get relief frommosquito bite itching or swelling.
With these health benefits of bananas, I am sure everybody will now start to grab bananas and
there willbe acute shortage of bananas.
12. BananasHelpSootheUlcers
As a way to prevent and treat ulcers, bananas help to reduce the acidity that some foodscan leave
in the stomach. They help reduce the irritation of the digestive system by leaving a protective
coating around the inner walls, making it a natural way to promote intestinal health as well.
13. BananaPeelsare GoodFertilizer
Bananas can also benefit your garden. Instead of throwing the peels away,banana peels are ideal
fertilizer forgardens and soils. Rose bushes benefit a great deal from the peels. If you have a certain
plant that you want to blossom, simply bury a few peels next to it by the roots. In a few weeks, the
plant willbe huge
14. Kidneyhealth

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With the help of potassium that they contain, bananas also reduce the risk of kidney stones who are
associated with calciumexcretion in the urine.
15. Banana For warts
Rubthe exteriorofthebanana peel againstthe wart to makethem go away. Forpractical
reasons,youcan wrapthe peel in tape orsomethingelseto keepit in place.
7.CANTALOUPE /MELONS ARE RICHSOURCE OFVITAMINS AND MINERALS Scientificname:
Cucumis melovar. cantalupensis[1]
Naudin)
Cantaloupe (also cantaloup, mushmelon, muskmelon, rockmelon or spanspek) refers to a
variety of Cucumis melo, a species in the familyCucurbitaceae which includes nearly
all melons and squashes
Melons provide a good source of potassium and vitamin C. Like many other fruits, they are also fat
and cholesterol free; high in water content; and are relatively low in calories. Many
melons originated in the Middle East and their popularity was gradually spread across Europe. Of
all the melons, ancient Egyptians and Romans mostly consumed cantaloupes and
muskmelons. Christopher Columbus
transported melon seeds to the United States and Spanish explorers eventually cultivatedMelons
are in the same gourd family as squashes and cucumbers
1. Promotesgoodeyesight
Vitamin A is best known forits important role in preserving and improving eyesight.
2. Helpscombatinfections

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A delicious way to prepare this fruit is to make them into a smoothie, a perfect drink for kids and
grownups alike to help strengthen the immune system and thus fight off viruses which can cause
sickness.
3. Promoteshealthyteeth and gums
Loose teeth and bleeding gums may be a sign of a deficiency of vitamin C in the body.Load up on
vitamin C-rich foods such as the cantaloupe forthat beautiful smile.
4. Prevents UTI
In addition to its high water content which helps flush out the bacteria from your system, the
cantaloupe’s high vitamin C content also worksto increase the acidity level of the urine, decreasing
the harmful microbes that may be present in the urinary tract.
5. Promotesfast healingofwounds
Vitamin C is one of the safest and most effectivenutrients whichmake them the most widely-used
supplements. But with the cantaloupes high dose of vitamin C, who needs supplements? Add them
in salads or eat as is to help form collagen, the protein which makes skin and scar tissue.
6. Helpslowerbloodpressurelevels
It contains nearly the same potassium in bananas. Potassium helps in fighting hypertension by
slowing down the effects of sodium in the body.
7. Helpspreventlegcramps
Potassium also plays a criticalrole in muscle contraction and nerve transmission that a deficiency
will result in muscle weakness and cramping.
8. Promotesfertility

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Planning to have a baby? Don’t forget to include one of the richest source of folatein yourdiet—the
cantaloupe. Folate, also called folic acid, is widely known forits importance in pregnancy especially
in its vital role in reducing the risk of nervous system problems in newborn babies.
9. Helpspreventanemia
Have you heard of macrocytic anemia? It is a conditiondue to a deficiency of folateand/or vitamin
B12 in the body. When there is a lackof folate, the red blood cells becomes bigger than their normal
volume.
10. Promotesthe HealthofYourLungs
A recent study showed that consumption of a vitamin A-rich foodlike cantaloupe is also beneficial
to smokers. If you’re a smoker or someone whois constantly exposed to second-hand smoke then
you might want to make cantaloupes a regular part of yourdiet. One of the carcinogens found in
cigarette smoke reportedly created a vitamin A deficiency in the body. When you start
incorporating more vitamin A into yourdiet, the deficiency is reversed and you also lower yourrisk
of developing lung diseases like emphysema.
11. ReducesStress
Cantaloupe might also be an ideal fruit to eat during those times when you are feeling anxious and
stressed. Cantaloupe is rich in potassium which normalizes the heartbeat and promotes the supply
of oxygen to the brain. As a result, youfeel more relaxed and focused.
8.BITTERORANGE AS DIETARYSUPPLIMENT Scientificname:Citrus aurantiumL.)
Thename "bitter orange",also knownas Sevilleorange,sourorange,bigaradeorange,
and marmaladeorange,refersto a citrus tree (Citrus aurantium)anditsfruit. Manyvarieties
ofbitter orangeareutilizedfortheir essential oil,whichisusedin perfumeandas
a flavoring.Bitterorangeisalso employedin herbal medicineasastimulant andappetite
suppressant.Sliversofthe rindare usedto give marmaladeits characteristicbittertaste.

17
1. WeightLoss
Bitter orange is also known as citrus aurantium. it has been used in Traditional Chinese Medicine to
treat chest congestion and stimulate gastrointestinal functions. In the past few years bitter orange
has been marketed for weight loss.
2. DigestiveProblems
Only the peel of bitter orange has proven medicinal value, mainly for digestive problems and a few
other health concerns.
3. Folkmedicine
In folkmedicine the flower of bitter orange is also used for treatment of gastrointestinal disorders,
nervousness and insomnia, gout and sore throat, and even forobesity.
4. Appetizer
In Chinese (Oriental)medicine, the flowerof the bitter orange is used to increase appetite and to
ease chest and stomach pain, and vomiting.
5. ReducesBloodPressure
Homeopathic practitioners use both the peel and the flowerto remedy headaches, aid weight loss,
indigestion, abdominal pain (epigastric), constipation, dysenteric diarrhea and high blood pressure
6. Bitter Oraneand anxiety
In Latin America, the leaf of the bitter orange plant is prepared as a tonic and used as a laxative, a
sedative forinsomnia, and to calm anxiety.
9. BLOOD ORANGES THE SOURCE OFVITAMINC'Scientificname:(Citrus sinensis)
Thebloodorange isavarietyof orange(Citrus sinensis)withcrimson,blood-coloredflesh.
Thefruit issmallerthan an averageorange;itsskinis usuallypitted,but can be smooth.The
distinctivedarkfleshcolorisdueto the presenceof anthocyanins,afamily

18
ofpigmentscommonto many flowersandfruit,but uncommonin citrusfruits.[1] Theflesh
developsitscharacteristicmarooncolorwhenthefruitdevelopswithlowtemperatures
duringthe night.[2] Sometimesthereis darkcoloringontheexteriorofthe rindas well,
dependingonthe varietyofbloodorange.Theskincanalso betougher, andharderto peel
than otheroranges
Blood oranges are a source of vitamin C like all citrus fruits. It also provides 28% of the
recommended daily intake of dietary fiber. Oranges can also be a valuable source of folate, calcium,
and thiamine.
Some blood orange juice may be somewhat tart, whileother kinds are sweet while retaining the
characteristic blood orange taste. The oranges can also be used to create marmalade, and the zest
can be used for baking. A popular Sicilian winter salad is made withsliced blood oranges, sliced
bulb fennel, and olive oil.The oranges have also been used to create gelato, sorbet and Italian
soda.Blood oranges are also popular in vinaigrette-style dressings, and are sometimes used to
flavourniche-market beer.
Red pigment, anthocyanin, is an antioxidant. The pigments begin accumulating in the vesicles at the
edges of the segments and at the blossom end of the fruit, and will continue accumulating in cold
storage after harvest. Due to its pigments the blood orange contain greater amounts of antioxidants
than other oranges. Blood oranges have a unique flavorprofilecompared to other oranges, being
distinctly raspberry-like in addition tothe usual citrus notes.
1.Nutrients in oranges are plentiful and diverse.
The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber,
pectin, which is very effectivein persons withexcess body weight. Pectin,by its actionas bulk
laxative, helps to protect the mucous membrane of the colonby decreasing its exposure time to
toxic substances as wellas by binding to cancer causing chemicals in the colon. Pectinhas also been
shown to reduce blood cholesterol levels by decreasing its re-absorption in the colonby binding to
bile acids in the colon.
2.Oranges, like other citrus fruits, is an excellent source of vitamin (provides about 60% of DRI);
Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body
develop resistance against infectious agents and also, scavenge harmful, pro-inflammatory free
radicals fromthe blood.
3.Orange fruit contains a variety of phytochemicals. Hesperetin and Narigenin are flavonoids
found in citrus fruits. Naringenin is found to have a bio-active effecton human health as
antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This
substance has also been shown to reduce oxidant injury to DNA in vitro studies.

19
4.Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha
and beta carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are knownto
have antioxidant properties. Vitamin A also required formaintaining healthy mucus membranes
and skin and is also essential forvision. Consumption of natural fruits rich in flavonoids helps body
to protect from lung and oral cavity cancers.
5.It is also a very good source of B-complex vitamins such as thiamin, pyridoxine and folates. These
vitamins are essential in the sense that body requires them from external sources to replenish.
6.Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium
in an important component of celland body fluids helps controlheart rate and blood pressure.
19. BLUEBERRY Scientificname:Cyanococcus
Rydb.)
Blueberries arefloweringplants of the genus Vaccinium (a genus whichalso
includes cranberries and bilberries) with dark-blue berries and are perennial.Species in
the section Cyanococcus are the most common fruits sold as "blueberries" and are native to North
America (they were not introduced into Europe until the 1930s)
1. Blueberrycures Cancer
Blue Berries can proveto be bliss forthe cancerpatients, forthey contain certain compounds like
Pterostilbene (excellent remedy forcolon and liver cancer) and Ellagic Acid which,in harmony with
Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and cure
cancer..

20
2. Alzheimer'sDisease
Researchers believe that consumption of blueberries may help prevent the cognitivedecline
associated with Alzheimer's disease. One recent study found that consumption of wild blueberry
juice improved memory in seniors.
3. HepatitisC
Studies have found that a chemical in blueberry leaves can slow the progression of disease in
people infectedwith hepatitis C.
4.Heart Disease
The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’
make the Blue Berry an ideal dietary supplement to cure many heart diseases. It also strengthens
the cardiac muscles
5.UrinaryTract Infections
Studies have found blueberries to be potentially helpful in preventing urinary tract infections by
inhibiting the growthof the bacteria that cause these infections.
6.Constipation&Digestion:
While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will
not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids
improve digestion
7.Cholesterol
Studies in mice have found that a compound in blueberries lowers cholesterol as effectively as
statin drugs but without the side effects.
8.BloodPressure
Animals studies have found that blueberry consumption helped to regular blood pressure.
9.Antioxidants
Blueberries are full of antioxidants and phytochemicals that help prevent disease, including
anthocyanins, a potent antioxidant that helps to reduce inflammation.
10. BrainHealth:
The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium,
copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic
disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health
of the central nervous system.
11.Beenprovedto preservevision:
Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to
slow downvisual loss. They can prevent or delay all age related ocular problems like macular

21
degeneration, cataract,myopia and hypermetropia, dryness and infections, particularly those
pertaining to retina, due to their anti-oxidant properties. Blue Berries contain a special group of
anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (likerutin, resveritrol,
quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and
phosphorus, whichare very beneficial and essential forthe ocularhealth
10. CASHEWNUT ESSENTIALFORROBUST HEALTH Scientificname:Anacardiumoccidentale
L.)
1.CashewNut Nutrition
The health benefits of cashew nuts can be linked to their nutrition. Cashews contain 160 calories
and 13g fat per 28g portion. The fat in cashew nuts is mostly in the monounsaturated form.
Cashews are the winners forzinc content and are also rich in copper, potassium and magnesium.
They are also a source of vitamin K and vitamin B6.
2.CashewsforHeartDiseasePrevention
Monounsaturated fats are associated with a reduced risk of heart disease, especially when they
replace saturated fats in the diet. Large epidemiological studies have linked nut consumption witha
reduced risk of heart disease.
3.CashewsforBoneHealth
Cashews are richin magnesium and copper, both of which are necessary forhealthy bones.
Magnesium also helps with the absorption of calcium into bones. It also helps promote normal sleep
patterns in menopausal women. It also helps promote normal sleep patterns in menopausal
women.
4.CashewsforFreeRadical ProtectionandEnergy
Copper, whichis in high supply in cashews helps form part of the enzyme superoxide dismutase,
whichhelps mop up free radicals and is also an essential part of energy production.
5.Weight Management

22
Cashew nuts have a high energy density and high amount of dietary fiber, both have been attributed
to a beneficial effecton weight management, but only when eaten in moderation
7.HairMelanin
Cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and
connectivetissue, and produce the skin and hair pigment melanin.
11. CHIKO GOOD SOURCE OF POTASSIUM Scientificname:Manilkarazapota (L.)P.Royen)
Manilkara zapota,commonly knownasthe sapodilla,isa long-lived, evergreen tree native to
southern Mexico, Central America and the Caribbean.[1] An example natural occurrenceis in coastal
Yucatan in the Petenes mangroves ecoregion, where it is a subdominant plant species.[2] It is grown
in huge quantities in India, Pakistan and Mexico,and was introduced to the Philippines during
Spanish colonisation.
CHEEKOSapodilla or Sapota or chikoo,a delicious tropical fruit is rich in vitamins, minerals and
health benefiting anti-oxidant tannins. The fruit is soft, composed of easily digestible pulp made up
with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the
body instantly.
1. Diarrhea
Chickoois high in tanning. So, it is believed that when chickoois boiled with water, the decoction is
good for curing diarrhea. Some people prepare a tea withthe bark of the sapodilla or the chickoo
tree to cure dysentery and diarrhea.
2. PulmonaryProblems
A mixture made of chickooflowersand fruits can bring relief and can prevent pulmonary problems.
3. CoughandCold
A concoctionmade withthe old chickooleaves can prevent cough and cold as well as diarrhea.

23
4.Culinaryuses:
The sweet, grainy texture and flavorof the chickoofruit makes it a favored ingredient in salads and
desserts. Chilled and sliced chickoois a dessert in itself. It can also be used in custard batter or in
baking. Chickoocan also be made into pies or whipped up with salads.
4. Nose Bleeding
Sapodilla helps in preventing nosebleeds,
5. Cancer
Taking sufficient quantity of ripe chiku willprotect colon system preventing chances of colon
cancer
6.EyeVision
Vitamin A contents in ripe chikufruits take care of vision, lung and oral health even at the old age
also helping to enjoy younger happy life.
12. CACAOScientificname:Theobroma cacaoL.)
1. Enhancesmood:
The regular consumption of pure cocoauplifts mood and also keeps an individual more active.It
improves ones life by giving energy to their muscles and by improving glucose metabolism. The
mood elevating effectof cocoais due to the presence of phenylethylamine.
2.DepressionandStressrelief:
Cocoa is a powerfulanti depressant and hence gives relief from stress and depression. Cocoahas
no significant side effects.Many medications are used for treating depression but they have side
effects.So now you wouldhave understood whichone is better. The Polyphenolic extract obtained
from non-roasted cocoacontains plenty of flavonoids that makes cocoa,a great anti-depressant.
3.Reducesdiseaserisk:

24
Those who consume cocoaregularly have less than 10% chances of having strokes, heart failure,
cancer and diabetes. Diabetic patients can take sugar free dark chocolateso that they can prevent
any adverse effecton insulin levels.
4.Improvesbloodflow:
Cocoa consumption is highly recommended by many physicians because it has high levels of
epicatechin which improves blood flow.
5.Lowershighbloodpressure:
Have you ever wondered why the people wholive near San Blas Island off the coast of Panama have
never complained about high blood pressure or other cardiovasculardiseases? Well, this is because
of the amazing health benefits of cocoa(their daily cocoaconsumption is around 3 – 4 cups). The
flavonoids in cocoabrings down the systolic and diastolic blood pressure.
6.Fights AgingandSkinProblems:
Who wants to get old? Definitely,nobody; thus you should immediately start taking cocoasince it
helps fight aging with its high-flavanol content. In the recent times cocoahas become so popular in
skin and beauty industry due its effectivebenefits. Cocoa contains flavanols that helps vascular
tissues to relax whichimproves blood vessel function and also give a glow to the skin. Cocoa is
effectivein treating skin damages, dark spots, acne and other skin problems. It even has anti-cancer
properties that can help to prevent skin cancer.
7.Improvesdigestion– PreventsConstipation:
Cocoa is quite helpful in improving digestion and relieving constipation. The rich amount of
magnesium present in cocoakeeps the bowelmovements normal and also promotes digestion. You
can take magnesium supplements but why to go forthat when tasty dark chocolates are available.
8.Other Benefits:
Cocoa is very helpful forfeeding mothers since it helps increase breast milk. It helps to regulate the
inflammatory / immune responses in blood vessel walls.
13.CRANBERRIES Scientificname:Vacciniumerythrocarpum

25
Fresh cranberries are low in calories and are an excellent source of vitamin C, soluble fiber, and
insoluble fiber. They also provide a good source f manganese and copper. Cranberries are a rich
source of anthocyanidins, whichare antioxidant pigments that give fruits and vegetables their
blue, purple, and red pigments.
1.EradicateE. coli
Compounds in the juice can actually alter antibiotic-resistant strains, making it impossible for the
harmful bacteria to trigger an infection. A small pilot study from Harvard Medical Schooland
Rutgers University foundthat eating about 1/3 cup of dried cranberries yielded the same effect.
2.Helppreventstrokes
Research on pigs with a genetic predisposition to atherosclerosis--narrow, hardened arteries that
may lead to heart attack and stroke--foundthat those fed dried cranberries or juice every day had
healthier, more flexible blood vessels.
3.KidnetyStones
May help prevent youfrom forming kidney stones.
4. Digestion
May help you to have better digestive health by limiting the growth of harmful bacteria.
5. Cholestrol
May help to raise your HDL (good cholesterol)levels and lower yourLDL (bad cholesterol).
Go to Part -2

26

Fruit part 1 By Allah Dad Khan

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