The document discusses several vegetables including avare kai (val beans), brinjal (eggplant), drumstick, green chilli, ladies finger, and sweet pumpkin. It provides details on the health benefits of each vegetable such as lowering cholesterol, managing blood sugar, improving digestion, and boosting immunity. Nutritional information is also given highlighting the vitamin, mineral, fiber and other nutrient content of these vegetables.

1. Avare kai (val beans)
In the India region of India, bean pods are cut into small pieces and cooked as spicy curry in Pongal
festival season, along with bajra bread; it has been a very special delicacy for centuries
Beans
Health Benefits of Beans Many legumes, especially soya beans, are demonstrating impressive health
benefits. Diets rich in beans are being used to:
• lower cholesterol levels
• improve diabetics' blood glucose control
• reduce risk of many cancers
• lower blood pressure
• regulate functions of the colon
• prevent and cure constipation
• prevent piles and other bowel problems
Also richly coloured dried beans offer a high degree of antioxidant protection. In fact, small red kidney
beans rate even higher than blueberries.
A lesser-known benefit of beans, though, is their high levels of isoflavones, compounds that are
similar in structure to oestrogen produced by your body (which is why they are also called
phytoestrogens).
These isoflavones may ease the symptoms of menopause, prevent some form of cancer, reduce your
risk of heart disease and improve your bone and prostate health, among other benefits.
Beans, a Rich Source of FibreThe health benefits of beans are many also because they all contain a lot
of fibre.
Depending on the type of legumes, they vary between 5 and 8.6 grams of fibre per 100 g (30 ounces)
serving.
When you eat dried beans, they are not entirely digested, so the undigested material lies around in
the colon, where bacteria attack it and start to feed on it.
In the process, lots of chemicals are released, which tell your liver to cut down its production of
cholesterol and your blood to speed up clearing out dangerous LDL cholesterol. Plus, fibre can actually
mop up cholesterol from the intestine and whisk it out of the system.
Also, chemicals that block formation of cancer cells are released. In fact, beans are concentrated
carriers of protease inhibitors, enzymes that can counteract the activation of cancer-causing
compounds in the colon.

2. Bhringal( Eggplant/Aubergine
Benefits of Brinjal Brinjal is high in water content and potassium. It is supposed to possess many
medicinal properties and is used as a remedy for cancer, hypertension and diabetes.
Benefits of Brinjal
1. Eating brinjals roasted on fire after putting some salt into it cures excessive phlegm and wind
humor of the body.
2. Soup made up of brinjal and tomato increases the appetite and helps in digestion.
3. Eating soft brinjal after baking it on fire and with raw sugar on empty stomach in the morning,
cures the enlarged spleem due to malaria.
4. Taking soft and baked brinjal with honey in the evening helps in having a sound sleep. Using it for
some days cures insomnia.
5. The use of brinjal destroys the stones in its initial stage.
6. If brinjal is taken in its mashed form or as soup with asafoetida and garlic, it cures flatulation.
Nutritional Information

3. Total Fat
27.5g
Saturated Fat
5.2g
Cholesterol
16mg
Sodium
62mg
Potassium
618mg
Total Carbohydrates
17.8g
Dietary Fiber
4.9g
Protein
8g
Sugars
11.4g

4. Facts About Brinjal
Brinjal is not beneficial for person having excessive bile humor and one who has acidity problem.
Pregnant woman should avoid its use. In Traditional Chinese Medicine, all parts of the plant can be
used to stop intestinal bleeding. The fruit of the plant is used as an antidote in cases of mushroom
poisoning.
Chow chow
Chow chow is rich in Vitamin C and potassium, and 1 cup counts for around 40 calories. The
vegetable in itself is quite tasteless but chow chow bhath and chow chow koottu seem to be quite
popular, especially in the Andhra cuisine. Curd is a dairy product produced by bacterial fermentation of
milk. Fermentation of lactose produces lactic acid, which acts on milk protein to give yoghurt its
texture and its characteristic tang. It is a nutritional food with unique health benefits. It is nutritionally
rich in protein, calcium, riboflavin, vitamin B6 and vitamin B12.
Cucumber
Cucumber is a fruit that came from the same family as pumpkin, zucchini and other squashes. It has a
dark green rind and white succulent flesh. There are 2 types of cucumbers the pickling varieties and
the slicing varieties. The pickling variety is relatively small (2 - 4 inches long).
Nutritive Values : Per 100 gm.
• Vitamin A 180 I.U.
• Niacin Trace
• Vitamin C 9 mg.
• Calcium 32 mg.
• Iron 1.8 mg.
• Phosphorus 27 mg.
• Potassium 80 mg.
• Carbohydrates 17 gm.
• Calories 70
•
Reported Health Benefits :

5. Cucumber is best natural diuretic known, secreting and promoting the flow of urine.
• Helps in kidney and urinary bladder disease.
• Liver disease
• Pancreatic disease
• The potassium content of cucumber makes it highly useful for conditions of high and low blood
pressure.
• Cucumber contains erepsin, the enzyme that helps to digest protein.
• The high silicon and sulphur content of the cucumber is said to promote the growth of hair,
especially when the juice of the cucumber is added to the juice of carrot, lettuce and
spinach.
• A mixture of cucumber juice with carrot juice is said to be beneficial for rheumatic conditions resulting
from excessive uric acid in the body.
• Cucumber juice is also valuable for helping diseases of the teeth, gums, especially in cases of
pyorrhea.
• The high mineral content of this vegetable also helps to prevent splitting of nails of the fingers and
toes.
• Cucumber, radish and bitter gourd are beneficial in diabetes
• Varieties and Benefits of Cucumbers
Cucumber belongs to the same plant family as melons, zucchini, pumpkins, and winter squash. In
many countries cucumbers are an important staple; worldwide, they rank ninth among vegetable
crops with multiple...
• The health benefits of cucumber
It is the New Year already and soon in my country it will be summer. The summer heat just seems to
last endlessly and thousands of people will be trying out all methods to beat the heat

6. Drumstick (Moringa oleifera )
Drumstick (Pods)*
Food Value Minerals and Vitamins
Moisture - 86.9% Calcium - 30 mg
Protein - 2.5% Phosphorus - 110 mg
Iron - 5.3 mg
Fat - 0.1%
Vitamin C - 120 mg
Fibre - 4.8% Small amount of Vitamin B Complex
Minerals - 2.0% * Values per 100 gm's edible portion
Carbohydrates - 3.7% Calorific Value - 26
• Tonic for Children :- The leaves serve as a tonic for infants and growing children. For better results,
juice should be extracted from leaves, filtered and mixed with milk. This mixture becomes an excellent
tonic for healthy and strong bones and for purifying bloodstream.
• Pregnancy and Lactation :- Taking this tonic regularly by expectant mothers will provide them with
necessary calcium, iron and vitamins. It will also help them overcome sluggishness of the uterus,
facilitate easy delivery and reduce post delivery complications. A vegetable prepared from leaves
increases breast milk after child birth. The vegetable is prepared by boiling the leaves with salt and
water. The water is then drained off and they are smeared with ghee and eaten.
• Respiratory Disorder :- A soup prepared from drumstick leaves is highly beneficial in the treatment
of respiratory diseases like asthma, bronchitis and tuberculosis. This soup is prepared by adding a
handful of leaves to 80 ml. of water and is allowed to boil for five minutes. It should then be allowed
to cool. A little salt, pepper and lime juice may be added to this soup
• Infections :- Drumstick soup made with leaves and flowers as well as boiled drumsticks are highly
valuable in preventing infections of all kinds such as that of the throat, chest and skin. This is because
drumstick has antibacterial properties very much like penicillin and other antibiotics.
• Sexual Disorders :- A soup made with drumstick flowers boiled in milk is very useful as a sexual
tonic in the treatment of sexual debility. It is also useful in functional sterility in both males and
females. The powder of the dry bark is valuable in impotency, premature ejaculation and thinness of
semen. About 120 gm. of the powder of the dry bark should be boiled in 600 ml. of water for about

7. half an hour and 30 ml. of this. mixed with a table spoonful of honey, should be taken three times
daily for a month to cure these conditions.
• Digestive Disorders :- Drumstick is also valuable in digestive disorders. A teaspoonful of fresh leaf
juice, mixed with honey and a glassful of tender coconut water, is given two or three times as a herbal
medicine during the treatment of cholera, dysentery, diarrhea, colitis and jaundice.
• Urinary Disorders :- A tablespoonful of coagulated fresh leaf juice, mixed with a glass of fresh juice
of cucumber or carrot, is an effective medicine for scanty urination and constant burning in urethra
due to high acidity of urine. A teaspoonful of the juice with 10 gm. of rock salt once daily, is used to
cure excessive urination of non diabetics.
• Beauty-Aid :- Fresh leaf juice applied with lime juice is useful in the treatment of pimples, black
heads and keeps one's face fresh.
Green Chilli
Health benefits of chili peppers
• Chili pepper contains impressive list of plant derived chemical compounds that are known to have
disease preventing and health promoting properties.
• Chillies contain health benefiting an alkaloid compound in them, capsaicin which gives strong spicy
pungent character. Early laboratory studies on experimental mammals suggest that capsaicin has
anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL
cholesterol levels in obese individuals.
• Fresh chili peppers, red or green, are rich source of vitamin-C. 100 g fresh chilies provide about 143.7
mcg or about 240% of RDA. Vitamin C is a potent water soluble antioxidant. It is required for the
collagen synthesis in the body. Collagen is the main structural protein in the body required for
maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich
in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts
immunity) and scavenge harmful, pro-inflammatory free radicals fro the body. helps remove harmful
free radicals from the body.
• They are also good in other antioxidants like vitamin A, and flvonoids like beta carotene, alpha
carotene, lutein, zeaxanthin, and cryptoxanthins. These antioxidant substances in capsicum helps to
protect body from injurious effects of free radicals generated during stress, diseases conditions.
• Chillies contain good amount of minerals like potassium, manganese, iron, and magnesium. Potassium
in an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.
• Chillies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6),
riboflavin and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires
them from external sources to replenish.
Chilli peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of
Recommended daily allowance)
240% of vitamin-C (Ascorbic acid),
39% of vitamin B-6 (Pyridoxine),
32% of vitamin A,
13% of iron,
14% of copper,

8. 7% of potassium,
but no cholesterol.
Ladies finger
BENEFITS OF EATING LADY'S FINGER (OKRA)
According to Ms. Sylvia Zook PhD (Nutritionist) of University of Illinois, Okra has several
benefits:
1) The superior fiber found in Okra helps to stabilize blood sugar by curbing the rate at
which sugar is absorbed from the intestinal tract.
2) Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the
filtering liver.
3) Okra helps lubricate the large intestines due to its bulk laxative qualities. The Okra fiber
absorbs water and ensures bulk in stools. This helps prevent and improve constipation.
Unlike harsh wheat bran, which can irritate or injure the intestinal tract, Okra's mucilage
soothes, and Okra facilitates elimination more comfortably by its slippery characteristic.
Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause
numerous health problems. Okra also assures easy passage out of waste from the body.
4) Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the
health of the intestinal tract. These are similar to the ones proliferate by the yoghurt in the
small intestine and helps biosynthesis of Vitamin B complex.
5) Okra is good for summer heat treatment. Okra is a supreme vegetable for those feeling
weak, exhausted, and suffering from depression.
6) Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids,
being very alkaline, and provides a temporary protective coating for the digestive tract.
7) Okra treats lung inflammation, sore throat, and irritable bowel.

9. 8) In India, Okra has been used successfully in experimental blood plasma replacements. To
retain most of Okra's nutrients and self-digesting enzymes, it should be cooked as little as
possible, e.g. with low heat or lightly steamed. Some eat it raw.
Other benefits reported:
Okra is an ideal vegetable for weight loss and is storehouse of health benefits provided it is
cooked over low flame to retain its properties. This also to ensure that the invaluable
mucilage contained in it is not lost to high heat.
For adding bounce your hair, boil horizontally sliced Okra till the brew become maximally
slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair
spring back to youthfulness and jump.
Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the
gastrointestinal track.
Protein and oil contained in the seeds of Okra serves as the source of first-rate vegetable
protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur
amino acids.
Vitamin C is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity
may curtail the development of asthma symptoms. A large preliminary study has shown
that young children with asthma experience significantly less wheezing if they eat a diet
high in fruits rich in vitamin C. 1/2 cup of cooked Okra contains over 13 mg of vitamin C.
Diets high in insoluble fiber, such as those containing Okra, are associated with protection
against heart disease in both men and women.
The insoluble fiber found in Okra helps to keep the intestinal tract healthy, decreasing the
risk of some forms of cancer, especially colon-rectal cancer.
Eating plenty of flavonoid and vitamin C-rich fruits and vegetables such as Okra helps to
support the structure of capillaries.
Sweet Pumpkin
Nutrient Percentage of
Principle
Value RDA
Energy 26 Kcal 1%
Carbohydrates 6.50 g 5%
Protein 1.0 g 2%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.5 g 2%
Vitamins

10. Folates 16 mcg 4%
Niacin 0.600 mg 4%
Pantothenic acid 0.298 mg 6%
Pyridoxine 0.061 mg 5%
Riboflavin 0.110 mg 8.5%
Thiamin 0.050 mg 4%
Vitamin A 7384 IU 246%
Vitamin C 9.0 mg 15%
Vitamin E 1.06 mg 7%
Vitamin K 1.1 mcg 1%
Electrolytes
Sodium 1 mg 0.5%
Potassium 340 mg 7%
Minerals
Calcium 21 mg 2%
Copper 0.127 mg 14%
Iron 0.80 mg 10%
Magnesium 12 mg 3%
Manganese 0.125 mg 0.5%
Phosphorus 44mg 5%
Selenium 0.3 mcg <0.5%
Zinc 0.32 mg 3%
Phyto-nutrients
Carotene-α 515 mcg --
Carotene-ß 3100 mcg --
Crypto-xanthin-ß 2145 mcg --
--
Lutein-zeaxanthin1500 mcg
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-
E.With 7384 mg per 100 g, it is one of the vegetable in the cucurbitaceae family with highest levels of
vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required
by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for
vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung
and oral cavity cancers.
• It is also an excellent source of many natural poly-phenolic flavonoid compoundes like alpha and beta
carotenes, cryptoxanthin, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.
• Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula
lutea in reitina of the eyes. Thus, it helps protect from "age related macular disease" (ARMD) in the
elderly.
• Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and
pantothenic acid.
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.Pumpkin seeds are
good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health. In
addition, they are very good in protein, minerals and many health benefiting vitamins. For example
100 g of pumpkin seeds provide 559 cal, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31%

11. RDA), selenium (17% of RDA), zinc (71%) etc... but no cholesterol. The seeds are an excellent source
of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
•
Tamarind
• Scientific name: Tamarindus indica
• Origin: Tropical Africa
• Varieties: Sweet and sour, but mostly sour
• Tree: height 20-30 m
• Fruit: diameter: 2-3 cm; length: 5-10
• Season: in the dry season
• Culinary uses: jam; syrup, chutney; pickle; for use in confectionary; flour (from seeds)
• Other uses: medicinal; metal cleaner
Tamarind is a long bean-like pods that belongs to the vegetable order, but is treated like a fruit. Its
name is derived from the Arabic "tamar", meaning a "dry date fruit". It was the Arabs in India who
gave the name of "tamar-hindi" to this tree.
Tamarind is green when immature and when it matures, it becomes fatter and changes color to a
sandy brown. The flesh of the fruit consists of dry, sticky, dark brown pulp and inside the pulp are
shiny black seeds. It is this pulp that people eat to get all the nutritional and health benefits of the
tamarind. The pulp of the tamarind has a very sour taste while it is young, but as it ripens the pulp
gets sweeter. Though the pulp will sweeten with age, the tamarind generally has a sour, acidic taste.
The sour taste of tamarind is the favorite flavoring for a host of fish and curry dishes.
Other culinary uses: The pulp is used for jams, syrups and sweets. In the West, tamarind
contributes to the preparation of Worcestershire and barbecue sauces and other meat condiments.
Nutritive Values: Per 100 gm.
• Vitamin A: 30 I.U.
• Vitamin B: Thiamine .34 mg.;
• Riboflavin: .14 mg.;
• Niacin: 1.2 mg.;
• Vitamin C: 2 mg.
• Calcium: 74 mg.
• Iron: 2.8 mg.
• Phosphorus: 113 mg.
• Fat: .6 gm.
• Carbohydrates: 62.5 gm.
• Protein: 2.8 gm.
• Calories: 239
Health Benefits:
• Tamarind juice is a mild laxative.
• Tamarind is used to treat bile disorders
• Tamarind lowers cholesterol
• Tamarind promotes a healthy heart
• The pulp, leaves and flowers, in various combinations, are applied on painful and swollen joints.

12. • Tamarind is use as a gargle for sore throats, and as a drink to bring relief from sunstroke.
• The heated juice is used to cure conjunctivitis. Eye drops made from tamarind seeds may be a
treatment for dry eye syndrome. Tamarind seed polysaccharide is adhesive, enabling it to stick to the
surface of the eye longer than other eye preparations.
• Tamarind is used as a diuretic remedy for bilious disorders, jaundice and catarrh.
• Tamarind is a good source of antioxidants that fight against cancer.
• Tamarind reduces fevers and provides protection against colds. Make an infusion by taking one ounce
of pulp, pour one quart of boiling water over this and allow to steep for one hour. Strain and drink
tepid with little honey to sweeten. This will bring down temperature by several degrees.
• Tamarind helps the body digest food
• Tamarind applied to the skin to heal inflammation
• The red outer covering of the seed is an effective remedy against diarrhea and dysentery.
• Juice extracted from the flowers is given internally for bleeding piles.
Other uses: Tamarind juice is a great cleanser of brass, copper and other metals.
Tomato
Health Benefits of Tomato :
1. A large consumption of tomato can help improve skin texture and color.
2. Tomato is a good blood purifier.
3. Tomato helps in cases of congestion of the liver (protects the liver from cirrhosis) as well as for
dissolving gallstones.
4. Tomato is a natural antiseptic therefore it can help protect against infectionNicotinic acid in
tomatoes can help to reduce blood cholesterol, thus helps prevent heart diseases.
5. Vitamin K in tomatoes helps to prevent hemorrhages.
6. Tomato contain lycopene (the red pigment in tomato), this pigment is a powerful antioxidant
that can also fight cancer cells.
Nutritive Values of Tomato : Per 100 gm.
• Vitamin A : 1,000 I.U.
• Vitamin B : Thiamine .06 mg.;
• Vitamin C : 23 mg.
• Vitamin K : amount uncertain
• Calcium : 11 mg.
• Iron : .6 mg.
• Phosphorus : 27 mg.
• Potassium : 360 mg.
• Protein : 1.0 gm.
• Calories : 20

13. White Pumpkin
Benefits of White PumpkinWhite Pumpkin or white gourd has many benefits which come very handy in
our daily life problems.
Here some of the benefits of white pumpkin are given.
H It is an excellent brain tonic – enhances memory and is useful in all psychological and
psychiatric disorders.
p In chronic thirst and intestinal worms, the seed oil is used in a dose of 10-20 ml with great
benefit.
b In bleeding piles and bleeding disorders, the fresh juice may be taken from time to time.
a The ash of the seeds is useful in colicky pain. Dose : ½ tsp twice a day with ghee (clarified
butter).
b In constipation, a confection of the flesh of the fruit may be taken habitually. It is one the useful
benefits of white pumpkin.
b As a coolant drink, the juice beats the heat in summer and relieves thirst and urinary retention.
, In chronic fever, it relieves burning sensation and reduces body temperature.
, In burns, the flesh of the fruit is applied locally. The juice of the leaves may be used to relieve
burning sensation. This is one of the useful benefits of white pumpkin.
b The seed oil is used as a coolant in headache associated with burning sensation.
Vegetables/Gourd Vegetables
Ashgourd (Winter Melon)
Also known as white gourd, winter melon, white pumpkin, wax gourd, petha, safed kaddu, boodida
gummadikaya, pooshnikai, ash gourd is actually a fruit but is referred to as a vegetable because it is
cooked and eaten as a vegetable.
Oblong in shape, and 1 to 2 metres in length, ash-gourd has a smooth rind that's an ashy green with
white flesh, and big, flat, oval seeds (like the red pumpkin). These gourds have been cultivated since
ancient times in countries like India, Malaysia, China, and Papua New Guinea.
In India, the ash-gourd is offered to the gods in religious ceremonies. It is also considered to be
effective in warding off evil spirits and the evil eye -- hence it's hung outside newly constructed homes
and buildings.
Ash-gourd is now found around the world. In the US, ash-gourd is available pretty much year-round in
Indian and Asian grocery stores. It keeps well for a long time and is thus ideal for exporting. What
contributes to its longevity is the chalky wax on its skin which prevents micro-organisms from
attacking it and preserves it. Uncut pumpkins can be stored for almost a year without refrigeration.
Ash-Gourd and Health Quick Facts

14. Ash-gourd is loaded with nutrients. It's an excellent source of vitamin B1 (thiamine), a good source of
vitamin B3 (niacin), and vitamin C. It is also rich in many minerals like calcium. Its high potassium
content makes this a good vegetable for maintaining a healthy blood pressure.
Containing almost 96% water, this gourd is a dietician's delight. Be sure to include this vegetable in
your weght-loss diet.
In Ayurveda and other traditional eastern medicine, ash-gourd is used as a general tonic for its
restorative properties.
In Ayurveda, ash-gourd is also used as brain food - to treat mental illnesses and nervous disorders
such as epilepy, paranoia, and insanity.
Ash-gourd is alkaline in nature and hence has a cooling and neutralizing effect on stomach acids and
as such used effectively for treating digestive ailments like hyperacidity, dyspepsia, and ulcers. Ash-
gourd juice is a popular home remedy for peptic ulcers. Ash-gourd juice is also used to treat diabetes.
Ash-gourd is also useful in treating respiratory disorders like asthma, blood-related diseases, and
urinary diseases like kidney stone.
Every part of this fruit is useful. Ash-gourd leaves are rubbed on bruises to heal them, while the seeds
are used for expelling intestinal worms. The ash made from burning the rind and seeds are mixed with
coconut oil and used to promote hair growth and to treat dandruff.
Inexpensive and versatile, ash-gourd is a healthful vegetable that should definitely be a part of any
nutritious diet.
Bitter Gourd
Avail from us an extremely nutritious and premium class Bitter Gourd that is appreciated all over the
world for its freshness and high quality. The offered product is procured from reliable vendors and is
processed at our state-of-the-art unit under the guidance of agro experts. It is free from any
microorganism and appreciated for its nutritive contents and health benefits. Further, this bitter gourd
seed is packed and delivered under the favorable condition that helps in retaining its original
properties. It is offered in different packaging and can be customized as per the demands of the
clients at pocket friendly price.
Bottle Gourd
Nutritive value:
Food Value Minerals and Vitamins
Moisture 96.1% Calcium 20 mg
Protein 0.2% Phosphorus 10 mg
Fat 0.1% Iron 0.7 mg
Minerals 0.5% Small amounts of Vitamin B Complex

15. Fibre 0.6%
Carbohydrates 2.5%
100%
Calorific Value 12
*Values per 100 gms edible portion
Benefits of Bottle gourd and Bottle gourd juice
• The cooked vegetable is cooling, diuretic, sedative and antibilious. It gives a feeling of
relaxation after eating it.
• Bottle gourd is very valuable in urinary disorders. A glassful of fresh juice prepared by
grating the whole fruit should be mixed with teaspoonful of lime juice. It should be given
once daily in the treatment of burning sensation in urinary passage due to high acidity of
urine. It serves as an alkaline mixture.
• The juice of bottle gourd is a valuable medicine for excessive thirst due to severe diarrhoea,
diabetes and excessive use of fatty or fried foods. A glassful of plain juice with a pinch of
salt should be taken everyday in this condition. Its use during summer prevents excessive
loss of sodium, quenches thirst and helps in preventing fatigue.
• Mixture of bottle gourd juice and sesame oil acts as an effective medicine for insomnia. It
should be massaged over scalp every night
• The Gourd fruit juice is used in the treatment of insanity, epilepsy and other nervous
diseases.
• The juice of the fruit is used in the treatment of stomach acidity, indigestion and ulcers.
• Bottle Gourd helps in constipation. Bottle gourd is not only rich in essential minerals, iron,
protein and trace elements; it is also rich in fibre. Fibre is known to be missing in the
modern diet, the absence of which is the cause of not only constipation but other digestive
disorders like flatulence and even piles. Hence diet using different preparations made from
this vegetable are useful.
pointed Gourd
Also known as
parwal, patol, parval, patola.
Culinary Uses
· It is used as ingredients of soup, stew, curry, sweet, or eaten fried and as dorma with roe or meat
stufings.
· Parwal can be is cooked in variety of ways such as a boiled for soups and stews, curried or fried.
· Parwal soup is traditionally prepared for sick people in Nepal
· In the cuisines of South Asia and the West Indies, it is often prepared with potatoes and served with
yogurt on the side or used in subzis.
· In Indonesia, pointed gourd is prepared in various dishes, such as stir fry, cooked in coconut milk,
or steamed.

16. Health benefits
· Pointed gourd contains vitamin A, B1, B2, and C. It also contains minerals like calcium,
phosphorous, iron, copper and potassium.
· From the ayurvedic perspective, pointed gourd is excellent for balancing Kapha. It helps purify blood
tissue, enhances digestion, and stimulates the liver.
Ridge gourd
It has assumed the reputation of the most tasteless vegetable to eat among children. But despite of
the fact that it doesn't taste very good, it has many health benefits such as:
• A nutrition powerhouse: Ridge gourd is loaded with nutrients such as dietary fiber, vitamin C,
riboflavin, zinc, thiamin, iron and magnesium. It is also low in fat and calories.
• An ideal weight loss food: Being low in saturated fat and cholesterol and high in dietary fiber, it
becomes the ideal choice for anyone who wishes to lose some weight quickly. It also has a very high
water content, making it a very low calorie vegetable (only 60 calories in 100 gm of cooked ridge
gourd).
• Cure for jaundice: The juice prepared from ridge gourd is a natural remedy for jaundice. The juice
can be prepared by pounding the bitter ridge gourd and squeezing it through a cloth. You can also eat
powder made from bitter ridge gourd seeds and dry crusts when curing jaundice.
• Blood purifier: Because of its blood purifying properties, it helps to purify, restore and nourish liver
protecting it from alcohol intoxication.
• Lowers blood sugar level: It contains insulin-like peptides, alkaloids and charantin, which help to
lower blood and urine sugar levels without altering blood insulin levels.
• Good for stomach: Cellulose in ridge gourd helps to overcome constipation and also aids in curing
piles.
• Skin care: When ridge gourd/loofah is allowed to mature and dry on the vine, it can be harvested as
a sponge. Everything (skin and seeds) is removed from them except for the main network. Loofah
sponge has been used traditionally as an exfoliating product when bathing. They are very good for
removing dead skin cells leaving the skin smooth and conditioned. They can also help stimulate the
skin thus making it healthier and more vibrant. The blood purifying properties make sure that you stay
away from pimples and acne. Loofah sponge can also help control body and foot odor.
Loofah sponge, being a natural fiber, will attract the growth of mold and microorganisms if not cared
for properly. It is therefore important to keep loofah sponge clean by making sure you rinse out all
soaps or salt residues and allow it to air dry after use.
• Strengthens immune system: A glass of Ridge gourd juice mixed with other healthy vegetables in
the morning can help to strengthen your immune system against any infection.
Snake gourd
We are one of the well-known exporters, processors and suppliers of Snake Gourd which is widely
appreciated by our valuable clients. This is procured from reliable local vendors under the strict
supervision of our quality inspectors. The offered product is pure, unadulterated and processed in our
state-of-the-art processing unit by giving utmost importance to hygiene. Moreover, our valuable
clients can obtain the offered range at a highly cost-effective price.

17. Vegetables/Flower Vegetables
Cabbage
Health Benefits of Cabbage :
1. Cabbage contain phytonutrients, works to protect the body from free radicals that can damage
the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes
involved in detoxification.
2. Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate.
3. Cabbage is a muscle builder, blood cleanser and eye strengthener.
4. The juice of fresh raw cabbage has been proven to heal stomach ulcer.
5. Cabbage is rich in iron and sulfur.
6. Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content).
7. Cabbage can lower serum cholesterol.
8. Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant
and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione,
the body's most important internally produced antioxidant which plays a role in liver
detoxification.
9. Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red
cabbage is 6-8 times higher than that of the green cabbage.
10. Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect
brain cells, thus can help prevent Alzheimer's disease.
Nutritive Values of Cabbage : Per 100 gm.
• Vitamin A : 80 I.U.
• Vitamin c : 50 mg.
• Calcium : 46 mg.
• Phosphorus : 31 mg.
• Potassium : 140 mg.
• Carbohydrates : 5.3 gm.
• Protein : 1.4 gm.
• Calories : 24
Cauliflower
Cauliflower
Cauliflower is one of the cruciferous vegetables, it has a compact head usually about six inches in
diameter that is composed of undeveloped flowed buds. The flowers are attached to a central stalk.
Cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables
like broccoli and kale because the leaves of the plant shield the florets from the sun as they grow

18. Nutritive Values : Per 100 gm.
• Vitamin A : 900 mg.
• Vitamin B : Thiamine .11 mg.;
• Riboflavin : .10 mg.;
• Niacin : .6 mg.;
• Vitamin C : 69 mg.
• Calcium : 22 mg.
• Iron : 1.1 mg.
• Phosphorus : 72 mg.
• Fat : .2 gm.
• Carbohydrates : 4.9 gm.
• Calories : 25
Health Benefits of Cauliflower:
• Cauliflower just like the other cruciferous vegetables (cabbage, broccoli, kale) contains a substance
that can help prevent cancer.
• Cauliflower contains phytochemical, called indoles, which may stimulate enzymes that block cancer
growth.
• Cauliflower contains glucosinolates and thiocyanates these substances help increase the liver's
ability to neutralize a potentially toxic substance.
• Cauliflower is a blood and liver detoxifier.
• Cauliflower contains Sulforaphane. Sulforaphane is a substance that is formed when the cauliflower
is chewed, this substance trigger the liver to produce enzymes that can remove cancer causing
chemicals. Sulforaphane can also stop the spread of cancer cell, even in the later stages of their
growth.
• Cauliflower with turmeric could be an effective therapy to prevent and also to inhibit the spread of
established prostate cancer.
• Cauliflower and other cruciferous vegetables contain indole-3-carbinol, a substance that can affect
the metabolism of estrogen in the body and can prevent breast and ovarian cancer.
Cauliflower is also helpful in the following cases:
• Kidney and bladder disorders
• Asthma
• High blood pressure
• Arthritis
• Bad Complexion
• Constipation
Vegetables/Tubular Vegetables
We are renowned as one of the recognized Traders, Exporters and Suppliers of Fresh Fruits,
Spices, Coconut Products, Dry Fruits and Vermi Compost. Our product range comprises Banana,
Lemon, Mango, Green Chilli, Chili Powder, Garam Masala, Coconut Shell, Semi Husked

19. Coconut, Cashew nut and Black Pepper. Further, our product range is procured from some of the
trusted vendors of the industry, who are known for their high quality standards across the market.
Beet Root
Nutritive Values : Per 100 gm.
• Vitamin A : 20 I.U.
• Thiamine : .02 mg
• Riboflavin : .05 mg
• Niacin : .4 mg
• Vitamin C : 10 mg.
• Calcium : 27 mg.
• Iron : 1.0 mg.
• Phosphorus : 43 mg.
• Fat : .1 gm.
• Carbohydrates : 9.6 gm.
• Protein : 1.6 gm.
• Calories : 42
Red Beet is unique for its high levels of anti-carcinogens and its very high carotenoid content. Red
beets are high in carbohydrates and low in fat and it is an excellent source of folic acid. It is loaded
with antioxidant that helps the body against heart disease, certain cancer especially colon cancer and
even birth defects. Betacyanin is the pigment that gives beets their red color; this pigment is
absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to
400 per cent. Don't throw away the green leafy tops as they can be cooked like spinach and are also
rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.
Health Benefits of Red Beets:
• Beet root is a traditional treatment used for leukemia. Beet root contain an amino acid betaine which
has an anti cancer properties. Red beet therapy, consisting of consumption of approximately two
pounds of raw, mashed beets daily, has been favorably reported for cases of leukemia and tumors
(includes cancer). Research also shows that beet juice can help inhibit the development of colon and
stomach cancer.
• It is believed that red beets when used eaten regularly may help against certain oxidative stress-
related disorders.
• The fiber in red beets help reduced serum cholesterol by 30 to 40%.
• Beets can help in normalizing blood pressure.
• Beets helps to keep the elasticity of arteries, when consumed regularly it can help prevent varicose
veins.
• The iron content of red beets, though not high but is of the finest quality that makes it a powerful
cleanser and builder of blood. This is the reason why beets is very effective in treating many ailments
caused by toxic environment and surrounding.
• Beet root is recommended for pregnant women because it contain folic acid that can help lower the
risk of spina bifida and other neural tube defects in newborn infants.
• Beet juice helps stimulate the function of liver cells and protect the liver and bile ducts.
• Beet juice is highly alkaline which makes it effective in the treatment of acidosis.

20. • Drinking beets regularly can help relieve constipation.
• Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder
problem.
• Red beets can also help in the following problems; Headaches, toothaches, dysentery, lumbago, skin
problems, menstrual problems, etc.
• Carrot
• Carrot
• Carrot
Carrot is a vegetable grown for its edible root. Raw carrots are eaten in salads and are mixed with
some viands.
Carrot contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent
night blindness.
Health Benefits of Carrot:
1. Carrot can enhance the quality of breast milk.
2. Carrot can improve the appearance of the skin, hair and nails.
3. When taken daily it can lower cholesterol and blood pressure.
4. Raw contain beta-carotene, a strong antioxidant that can prevent cancer.
5. Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the
adrenal glands (the small endocrine glands situated above the kidneys).
6. Carrot can help improve eyesight.
7. Carrot can help increase menstrual flow.
8. Carrots can regulate blood sugar.
9. Carrot can promote colon health, because carrot is rich in fiber.
Carrot is also helpful in the following cases : Obesity, Poisoning of the blood, Gum disease,
Insomnia, Inflamed Kidneys, Liver, Gallbladder, Alzheimer's disease, Colitis, Ulcer Painful urination
Vitamin and Mineral Content :
• Vitamin A - 12,000 I.U,
• Vitamin B; Thiamine B: .06 mg.
• Riboflavin: .06 mg.
• Niacin: .5 mg.
• Vitamin C: 5 mg.
• Vitamin D, E, G, & K
• Calcium: 39 mg.
• Iron: .8 mg.
• Phosphorus: 37 mg.
• Fat: 0.3 gm
• Carbohydrates: 9.3 gm.
• Protein: 1.2gm.
• Calories: 42
Elephant yam

21. elephant yam health benefits: • The trace minerals and key minerals present in elephant yam include
copper, zinc, selenium, phosphorus, magnesium and potassium.
• The fiber content in elephant yam is naturally high and therefore, it is usually considered a slimming
food, as it promotes weight loss and reduces the levels of cholesterol in the body. If elephant yam is
cooked in the right way, it can be eaten without any fear of weight gain.
• It has a cooling effect on the body, which is why it is good for people who suffer from hypertension.
• Elephant yams are very high in omega 3 fatty acids; they help reduce the bad cholesterol in the
body and increase the good cholesterol instead.
• People who are undergoing treatment for piles are usually advised to eat high amounts of elephant
yam.
• The anti-coagulating properties present in yam can prevent the blood from clotting.
• The glycemic index of yams is on the lower side, which is why it is good for people who are suffering
from diabetes.
• The consumption of elephant yams is good for women, as it increases the estrogen levels in their
body, thereby, helping them to maintain their hormonal balance. Since yams are high in Vitamin B6, it
can provide relief from pre-menstrual syndrome (PMS) too.
• Elephant yams can help reduce irregular bowel movements & cure constipation.
• The elephant yam is widely used in the treatment of patients suffering from piles.
• The vegetable also suits people with hypertension as it has a cooling effect on the body.
• Yam is considered to be a healthy low-fat food so it can be consumed without any fear of weight gain.
• It is a rich source of essential fatty acids (Omega-3 fatty acids) which are known to increase the good
cholesterol levels in the blood.
• It also act as anticoagulant (prevents blood from clotting).
• Yam offers special health benefits to people with diabetes as it has a very low glycemic index.
• Eating elephant yam helps in increasing the estrogen levels in women’s bodies, thus helping in
maintaining the hormonal balance.
• Yam is also high in vitamin B6. Consuming vitamin B6 provides relief from pre-menstrual syndrome in
women.
• Yam is known to contain Diosgenin, a hormonal molecule that is currently being experimented for its
potential anticancer effects.
• It is a natural product that is high in fiber . So it can be used as slimming food because it lowers
cholesterol levels and promotes weight loss.
• It is a natural cure for constipation and irregular bowel movements.

22. • Yam also has a high concentration of key minerals. It is loaded with potassium, magnesium and
phosphorous, as well as with trace minerals like selenium, zinc and copper.
Onion Big
Just like having a good training program, proper nutrition is critical to meeting your triathlon goals. In
addition to consuming the right combination of protein, carbs and fats at the correct times to fuel
workouts and promote recovery, you need to pay attention to the nutrient density of the foods you
eat. Onions provide numerous benefits during triathlon training.
Quercetin
Onions contain a flavonoid called quercetin. Quercetin may help improve maximal aerobic capacity, or
VO2 max, as well as endurance capacity, according to a study published in the February 2010
“International Journal of Sport Nutrition and Exercise Metabolism.” Boosting quercetin intake for as
little as seven days can produce an effect, according to lead study author J.M. Davis. A 2006 study,
also published in the “International Journal of Sport Nutrition and Exercise Metabolism,” found that
combining quercetin with antioxidant supplementation improves time trial cycling performance. More
research is needed, including at what dosage quercetin may be effective, before it can be
recommended as a performance enhancer. A medium-size onion has an estimated 22.40 to 51.82
milligrams of quercetin.
Selenium
Onions also are a good source of selenium. This trace mineral has possible performance-enhancing
effects, according to “Practical Applications in Sport Nutrition,” by triathlete and registered dietitian
Heather Hedrick Fink and others. Selenium works along with vitamin E to fight cell-damaging free
radicals. The combination works better than either nutrient can on its own. Enzymes associated with
selenium also are linked to proper immune function, a key concern for triathletes because vigorous
workouts can trigger release of hormones like cortisol that suppress your immune system. Fink notes
that research into selenium as an ergogenic aid is still in its infancy, however.
Antioxidant Boost
Onions also are valuable to triathletes because they are high in antioxidants. Onions are rich in
vitamin C in addition to the flavonoid quercetin, also an antioxidant. Strenuous exercise such as
training for and competing in triathlons markedly increases oxygen consumption as well as generation
of cell-damaging free radicals, according to Holden S-H. MacRae and Kari M. Mefferd, authors of the
2006 “International Journal of Sport Nutrition and Exercise Metabolism” study. The increase in the
generation of reactive oxygen species, or ROS, during strenuous exercise can create an imbalance in
your cellular antioxidant defense system, causing a diminished antioxidant reserve. This increases risk
of oxidative damage to your cells and tissues. The authors of an article published in the August 2000
“American Journal of Clinical Nutrition” recommend athletes consume a diet rich in antioxidants to
help reduce exercise-related oxidative stress because scientific research has not fully substantiated
that long-term use of supplemental antioxidants is effective and safe.
Other Nutrients
Also consume onions for their folate, potassium and calcium, recommends Melanie McQuaid, three-
time XTERRA World Championship winner, in her online article “Overlooked Superfood: The Onion.”
Folic acid may be especially valuable if you are a female triathlete who is amenorrheic, meaning
you’ve stopped menstruating, because it can improve your vascular function, which in turn can
improve oxygen uptake and performance, according to a study published in the “Clinical Journal of

23. Sport Medicine” in May 2010. Vascular function can decrease when you are amenorrheic. Onions also
have sulfur compounds that have possible anti-cancer benefits, McQuaid notes
Potato
• Potatoes are rich source of vitamin C, vitamin B6, copper, manganese, and dietary fiber.
• Sweet potatoes are reasonably low in calories and comprise no fat. They are rich source of beta-
carotene, potassium, and vitamin A.
• Potato is the most efficient food for energy production. The energy produced through potato gets
stored as glycogen in muscle and liver; it functions as a readily available energy during prolonged,
strenuous exercise. That’s why; it is an important part of players’ diet.
• Potatoes are low in sodium, nearly fat free and easy to digest. They make active part of any diet.
• Potatoes are beneficial in curing stomach ulcers and inflamed conditions of the colon.
• Potatoes are also beneficial in hemorrhoid due to their high fiber content.
• Potatoes might help prevent cancer in glands and organs with epithelial tissue because of their high
Vitamin A content.
• Potatoes make nice food for diabetics because they help to control blood sugar levels.
• Potatoes help to improve resistance to heart attack and stroke. The potassium content, available in
potatoes, helps in maintaining fluid and electrolyte balance in the body cells.
• Potatoes also help in normal functioning of heart and keeping a check on blood pressure.
Radish
Radish is a vegetable with thin white skin and white flesh, this vegetable can be eaten raw
( appetizer and salads) or cooked (ingredient to soup dishes). To retain the freshness and
crunchiness of this vegetable it is advised to soak it in a cold water. Radish is rich in vitamin C.
Nutritive Values : Per 100 gm.
• Vitamin A : 30 I.U.
• Vitamin B : Thiamine .03 mg.;
• Vitamin C : 24 mg.
• Calcium : 37 mg.
• Iron : 1.0 mg
• Phosphorus : 31 mg.
• Potassium : 130 mg.
• Carbohydrates : 4.2 gm.
• Protein : 1.2 gm.
• Calories : 20
Health Benefits of Radish :
1. Beneficial for the teeth, gums, nerves, hair and nails.
2. Stimulate appetite.
3. Relieve nervous exhaustion.
4. Respiratory problems
5. Digestive problems

24. 6. Relieves constipation
7. Runny nose
8. Helps to reduce overweight or obesity and dissolves gall stones.
9. Helpful in cases of tuberculosis.
10. Radish also has a mild diuretic effect, increasing the production of urine by the kidneys.
11. Good for diabetics just like cucumber and bitter gourd.
Sweet potato
Health Benefits of Sweet Potato :
1. Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are
powerful antioxidants that work in the body to remove free radicals, this free radicals are
chemicals that damage cells.
2. Sweet potato is good for stomach ulcers and inflamed conditions of the colon.
3. It is beneficial for low blood pressure.
4. May be helpful for hemorrhoid because of its high fiber content.
5. Sweet potato is a good food for people involved in heavy muscular work, since this food is high
in vitamins and minerals.
6. Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high
Vitamin A content.
7. Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.
Nutritive Values : Per 100 gm.
• Vitamin A : 7,700 I.U.
• Vitamin B : Thiamine .09 mg.;
• Riboflavin : .05 mg.
• Niacin : .6 mg.
• Vitamin C : 22 mg.
• Calcium : 30 mg.
• Iron : .7 mg.
• Phosphorus : 49 mg.
• Potassium : 300 mg.
• Fat : .7 gm.
• Carbohydrates : 27.9 gm.
• Protein : 1.8 gm.
• Calories : 123
Taro
Health benefits of Taro
• Taro or dasheen corms have more calories than potatoes. 100 g provides 112 calories. Their calorie
mainly comes from complex carbohydrates known as amylose and amylopectin. However, they are

25. very low in fats and protein than in cereals and pulses. Their protein levels are equivalent to that of
other tropical food sources like yam, cassava, potato, banana etc.
• The corms, however, are free from gluten. They feature high quality phyto-nutrition profile comprising
of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
• It is one of the finest source dietary fibers; 100 g flesh provides 4.1 g or 11% of daily-requirement of
dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the
food helps gradual rise in blood sugar levels.
• Taro leaves as well as yellow-fleshed roots have significant levels of phenolic flavonoid pigment
antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves
provides 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for
maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in
flavonoids helps to protect from lung and oral cavity cancers.
• It also contains good levels of some of valuable B-complex group of vitamins such as pyridoxine
(vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
• Further, the corms provide healthy amounts of some important minerals like zinc, magnesium, copper,
iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an
important component of cell and body fluids that help regulate heart rate and blood pressure.
• Tapioca
• Tapioca is a starchy grain extracted from the cassava plant. Tapioca grains are fairly
nutritious, making tapioca pudding a more nutrient-rich food than other common puddings.
You can enjoy tapioca pudding either warm or cold, and in both ready-to-eat containers or
from dry-mix packages. The U.S. Department of Agriculture, or USDA, provides nutritional
values for tapioca pudding based on a 4-oz. serving in ready-to-eat, refrigerated form.
• Calories
• One container of refrigerated, ready-to-eat tapioca, weighing 110 g, contains 143 calories. The
U.S. Food and Drug Administration bases nutrition labels on either 2000- or 2500-calorie
diets. A serving of refrigerated tapioca provides about 6 to 7 percent of the daily caloric needs
for a typical adult.
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Talwalkars.net Sponsored Links Carbohydrates and Sugar
• Most of the caloric value in tapioca comes from its carbohydrate and sugar content. Each
serving of refrigerated tapioca contains about 24 g of carbohydrates -- over 16 of which come
from sugar. Most adults need about 225 to 325 g of carbohydrates each day, but the Institute
of Medicine recommends that less than 25 percent of your total caloric intake should come
from simple sugars.
• Fats
• Tapioca contains a small amount of fat, with 4.27 g per 110-g container. About 3 g exist in the
form of healthy unsaturated fat, while just over 1 g is saturated. Saturated fat can increase
serum cholesterol levels and increase cardiovascular disease, and the USDA advises
consuming less than 10 percent of your total calories from this heart-harming fat. Unsaturated
fat can reduce serum cholesterol levels and improve your cardiovascular health. Tapioca
contains just 1 mg of cholesterol per container.
• Protein
• A container of tapioca contains 2.15 g of protein, or about 1 to 4 percent of the typical adult's
daily need for this nutrient. Protein plays a central role in tissue growth and repair, and you
should obtain about 10 to 35 percent of your calories from protein.
• Minerals and Vitamins
• Tapioca offers an array of vitamins and minerals. Each container of refrigerated tapioca
contains the minerals calcium, iron, magnesium, phosphorus, potassium, zinc, copper,

26. magnesium and selenium. Tapioca also contains 160 mg of sodium, or about 7 percent of the
USDA's recommended daily limit for adults. Tapioca contains vitamins C, E, K and B vitamins.
beet root
The range of Beet Root processed, exported and supplied by our company is acknowledged both in
national and international markets for its quality and freshness. This is processed with the help of hi-
tech machineries in a hygienic environment. Our agricultural experts closely examine every product
before packaging so that only flawless products reach at the client’s end. Further, the offered range is
highly demanded in the market for its medicinal and nutritional value. We pack this beet root under
the utmost favorable conditions so that it retains its original taste and freshness till long time.