Articles on fruit

Fruits vs Fruit Juices - Which is healthier?

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Is it a myth or a fact, that a glass of fruit juice is as healthy as having a bowl of fresh seasonal and regional variety of fruit? Let's check it out ourselves and decide:One of the recorded benefits of fruit skin is the ability to lower the risk of cancer, due to the presence of pigments such as carotenoids and flavonoids. Juicing, unfortunately, deprives us of enjoying these benefits.The juice extracted at home is definitely hygienic but a lot of nutrients (and especially fiber) are lost. Consider eating whole fruits as it provides more satiety. This is because of the fiber. You also feel full for a longer period as compared to fruit juice, which does not affect our overall food intake. Many of the fruit juices sold in packaged bottles and tetra packs contain added sweeteners and in fact may be as bad as aerated beverages and colas. Because of the added sweeteners we consume more calories without getting any actual nutrition. And yes, at times they also contain preservatives to increase shelf life. It is always advisable to read the labels carefully as they provide you with a clearer and better picture of that particular product.The colorful and attractive glass of juice you buy from the local vendors to quench your thirst might be contaminated, and instead of doing good may actually harm your gut. So you should be careful with where you get the juices, especially during the monsoon season.So think before you leap forward to pick up that tall glass of juice full of sugar, minus fiber, plus a preservative. Instead, enjoy the crunchiness of a whole fruit.Let your creative juices flow and add fruits to your salads and meals, like sprout and fruit salad, apple and paneer sandwiches, fruit and nuts porridge etc.(But of course, fruit juices can be a source of energy and nutrition for convalescent, elderly people, and infants.)

Be the Fruit Ninja: Know the Right Fruits for Diabetes

Ms. Swati Kapoor, Dietitian/Nutritionist
Dealing with diabetes? Perplexed as to whether to eat fruits, which ones and how many? Fruits are a fantastic source of vitamins, minerals and fibre and are a must for all including diabetics. Nutritionists suggest that if the sugar levels are in control, diabetics can have fruits daily in a limited quantity. However, before we get to the list of fruits you can consume, lets learn about something important that determines which foods and fruits can be eaten safely- the Glycemic Index (GI) and Load.Glycemic Index and glycemic load provide information on how foods affect blood sugar levels and insulin levels in the body. The lower a food's GI or glycemic load, that much lesser it affects spiking of blood sugar and insulin levels.Here are low GI fruits that you can enjoy regularly, stress free, if you are diabetic:Amla - Powerhouse of vitamin C.Apple - A small apple is a good fruit choice, it has a GI of 39 which is reasonable for diabetics with a calorie count of 77 calories and only 21 gms carbohydrates. Avoid peeling the apples,the skin is full of antioxidants.Apricot - Rich in vitamin A, one apricot contains just 17 calories and 4 gms of carbohydrates.Avocado - Rich in unsaturated vegetable fats i.e. the good fats, it is said to be preventive for diabetes type 2.Berries - Don't resist your urge to pop in some berries. Blueberries, strawberries, or any other type of berries, are diabetes super foods because they have a low-GI. 3/4 th cup of fresh blueberries has just 62 calories and 16 gms carbohydrates.Black Jamun - It is known to improve blood sugar control. Consuming powdered seeds is thought to help reduce blood sugar.Cherries - Tart cherries are a smart choice with a low-GI of 20. One cup full has 78 calories and 19 gms of carbohydrates, along with an anti-inflammatory effect.Grapefruit - This is a good option as it slows down the peaking blood sugar levels.Guava - Guavas have a reasonably low GI and are rich in vitamin A and C as well.Jackfruit – It’s known to improve insulin resistance. Jackfruit is full of calcium, potassium,iron, magnesium and manganese.Kiwi- It can be a part of diabetes-friendly diet. One large kiwi has around 56 calories and 13 gms carbohydrates.Orange- One orange suffices daily requirement of vitamin c. It has a low-GI of 40. comes in at only 15 g of carbohydrates and 62 calories.Peach- Peach smoothies are a delicious and easy snack. The GI is as low as 42, so it makes a good place in the diabetic diet plan.Pear- A rich source of vitamin K and low on calories, they are a wise addition to the diabetes meal plan.Pineapple - A thumbs up for this fruit for diabetics. It has anti inflammatory properties.Pomegranate- These tiny red seeds help to improve blood sugar levels and keep them under a tight check.Star fruit- It maintains good sugar levels, but should be avoided in diabetes with kidney complications.Be cautious with certain fruits, especially litchis, custard apples, bananas and sapota. Also, absolutely steer clear of syrups, canned fruits or preserved ones with added sugar.

Are Fruit Juices Actually as Bad as Carbonated Beverages?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people include packaged fruit juices in their diet hoping to get the goodness of the whole fruit or freshly squeezed fruit juice. Do you also prefer to sip packaged fruit juice with your breakfast or as a snack? You might not want to if you know that they could be as harmful as sugary sodas. We’ll explain why.1. It is loaded with sugar and artificialHave you ever realized that every time you buy a packed fruit juice it tastes the same, but that’s not the case when you have the whole fruit. The flavor and taste varies a lot. It’s because it contain sugar in high amounts with added fruit juice and flavoring additives. All the ingredients in it are accurately measured to make sure every pack of juice produced tastes the same. This even makes packed fruit juice high in calories. 1 glass of packed orange juice contains approximately 110 Calories whereas a whole orange fruit is not more than 62 Calories. Also, the fruits could be grown under artificial circumstances or with harmful chemical additives to have flavor and size uniformity.Read more to know which is the healthiest orange juice brand?2. Low in nutritionWhile packing a fruit juice it is passed through various heat treatments to ensure a higher shelf life. And, because of this, many nutrients get destroyed. For example, Vitamin C is heat sensitive and when we heat any fruit juice vitamin C gets destroyed because of the heat. Many naturally occurring digestive enzymes within the fruit also get damaged because of these treatments. Packed fruit juices also contain preservatives which may have a carcinogenic affect on your body.3. Low in fiberWhole fruits are loaded with fiber which provide bulk to your diet and may help you in avoiding digestive problems like constipation. Juice lacks in the healthy fiber which is present in the whole fruit. Along with the fiber, many other nutrients get discarded. Packed fruit juice contains a negligible amount of fiber. This happens because packed fruit juice has to pass various processes to make it a clear juice.Read to know about importance of fiber rich foods.4. Affect your overall healthFruit juice elevates blood sugar more quickly than any whole fruit, and in most cases, the level of sugar in packed fruit juice is higher than that found in most whole fruits. Because of high sugar content and high calorie content, if any packed juice is consumed in excess, it can lead to weight gain.Get information on how to gain healthy weight. It can be dangerous for diabetics too.Always choose whole fruits instead of juice to get the goodness of any fruit. And a good alternative to juice is a homemade smoothie with your favourite fruits. At least you don’t miss out on the essential nutrients and fiber.

Benefits of Passion Fruit

Ms. Swati Kapoor, Dietitian/Nutritionist
Passion fruit is a small egg-shaped tropical fruit, which is also known by the name of Purple Granadillas. Passion fruit contains several seeds and has wrinkled purple-brown rind on maturing.The seeds and the pulp inside, both are edible, making it easier to consume the fruit. Moreover, the pulp of the fruit has a distinct aroma and has a slightly sweet taste. In tropical countries, passion fruit is primarily used for juicing.The fruit is about 1 – 3 inches wide, with a smooth and waxy coating outside. Apart from its pleasant taste and appearance, the fruit is known for its various health benefits.Passion fruit Nutritional ValuePassion fruit juice is an excellent digestive stimulant and helps in the treatment of other gastric ailments.Passion fruit seeds contain a high amount of fiber that the body needs to cleanse the colon, improve digestion, and help prevent heart attacks and strokes.Read more on the importance of fiber rich foods.Passion fruit is high in vitamin A which helps the body to remove free radicals that cause skin and tissue damage, and it also helps to improve our vision.It is also rich in Vitamin C which helps to repair tissue, helps prevent heart disease and cancer and helps our bones.There is also a compound in passion fruit that is believed to block histamine, reduce allergy and inflammation; passion fruit, therefore, has the health benefit of reducing the symptoms of asthma.The antioxidants found in passion fruit have been found to inhibit the growth of cancer cells.Get more information on antioxidant-rich foods.Passion fruit calories100 gm of passion fruit containsCalories: 98Fat: 1 gProtein: 2 gCarbohydrate: 23 gDietary fiber: 10 gSugars: 11 gCalcium: 12 mgIron: 1.6 mgVitamin C: 30 mgPassion fruit is a very good source of minerals. Iron, copper, dietary fiber, potassium, magnesium, and phosphorus are present in adequate amounts in the fruit. Passion fruit is good in vitamin C, vitamin A.Health tips for PassionfruitThe nutritional value and health benefits of passion fruit make it ideal for maintaining optimum health weight loss. Avoid including passion fruit in your diet if you’re interested in Weight gain.

20 Reasons Why Muskmelon Is Healthy for You!

Ms. Swati Kapoor, Dietitian/Nutritionist
Like other melons, muskmelon is also known for its high water content. Which means that it will help you in preventing dehydration, but being packed with water content doesn't imply that they’re short on other nutritional benefits. It is also a great choice for the weight watchers. This is because calorie wise it is less in numbers and comprises of more nutrition. And don’t worry about the taste, for these are also aromatic and delicious unlike other healthier foods. Having said that, muskmelon seeds too have health benefits if consumed in the right way.So, here is a list of reasons why muskmelon is healthy for you. But before we talk about it in detail, check out the nutritional value of muskmelon.Muskmelon NutritionThis is what you get when this super fruit is on your plate: (Serving size: 1 cup diced -156 grams)Calories-53 kcalFat-0.3 grams(negligible)Carbohydrate-13gDietary fiber-1.4 gSugar-12gProtein-1.3gVitamin A-3126 IUVitamin C-40.56mgPotassium=531.96 mgFolate:33.60 mcgIncredible Health Benefits of Muskmelon1. Manages Hypertension- Being rich in potassium, the fruit helps in regulating blood pressure.2. Improves your vision- Muskmelons contain high dosage of vitamin A which actually strengthens the eye muscles and protects it from future problems.3. Helps in losing weight- Muskmelons have negligible fat content and good percentage of potassium which helps in maintaining weight.4. Helps in controlling diabetes- Due to the fiber content and negligible fat, this wonder fruit also controls blood sugar levels very effectively.Get more information on Diabetes eating pattern.5. Acts as an immunity booster- Vitamin C in muskmelon strengthens immunity. They stimulate the production of white blood cells that help fight infections.6. Wow, it's also cholesterol free- These are absolutely cholesterol free, which means that you don’t need to worry about cholesterol when munching a muskmelon.7. Soothes Stomach ulcers- The high quantity of vitamin C in melons helps in curing ulcer problems.8. Reduces Constipation- Muskmelon is a concoction of water and fiber, which is a great natural healer for people who get constipated frequently.Implement these home remedies for constipation.9. Inhibit Kidney stones- Extract of muskmelon-Oxykine has proven qualities of curing kidney problems.10. Helpful for pregnant mothers- High folate content in muskmelon removes excess sodium and reduces water retention problems in pregnant mothers.11. Suppresses Sleeping Disorder- Muskmelons relaxes the nerves and muscles of brain which suppresses sleeping disorders like insomnia.12. Reduces menstrual cramps- Research says that vitamin C present in muskmelon helps to regulate menstrual flow thus relieving women of menstrual cramps. So, have this fruit at least first 2 days of your period time.13. Suppresses Cancer symptoms- Vitamin C in it eliminates free radicals and prevents cancer.14. It’s a stress reliever pill- Eating muskmelon increases flow of oxygen to the brain, which eventually makes our brain calm and stress free.15.Makes your skin better- Muskmelons have anti-ageing property which makes skin glow and become acne free.16. Soothes your toothache- The skin of the fruit contain certain extracts which when boiled in water, helps in curing toothache. You just have to rinse your month with this concoction once in a day.17. Fixes acidity problems- Muskmelons have neutral pH that is beneficial for people who suffer from acid reflux issues.18. Relieves cough and congestion- Muskmelon seeds flush out excess of phlegm from the system and provides relief from coughing.19. Make hair and nails strong- Vitamin B content and adequate amount of protein in muskmelon strengthens your hair and nails.20. Protects your heart-Muskmelon do have anticoagulant properties because of the presence of adenosine in it. Adenosine thins blood which further prevents blood clot creation and protects you from heart related problems.Read more on 5 healthy heart tips.Pick a ripe one!!Pick up the muskmelon and if it’s heavier than you expected, then that's the ripe one.Best way to include muskmelons in your daily routine!1. Sorbet (fruit ice-cream) - This is really easy to prepare. Churn few slices of it in a mixer. Squeeze lemon from top and store it in a freezer for an hour. One of the healthiest ice cream is now ready to eat!2. Refreshing salad - Mix together all the seasonal fruits including muskmelon and reap the health benefits out of these.3. Fruit smoothie - Add few slices of muskmelon in your breakfast smoothie. Combine with yogurt and other fruits to get more benefit from it.4. Muskmelon seeds-  You can dry the seeds and use it in salads or curd to reap all its health benefits.From the above-mentioned points, we can clearly see that muskmelon has numerous benefits. So, what are you waiting for? Start including this wonder fruit in your meals to get that healthy body that you have been dreaming of!

Gastroentrologist Coconut

Akshay Kumar, Ayurveda
Coconut cures Vaata and Pitta disorders, Blood disorders and burning sensation. It increases sperm count. Its water is cool and useful for the heart. Its water increases hunger and sperm count as well as quenches the thirst. It helps to clean urine bladder. Raw fruit’s water is nutritive and increases quantity of urine. Its water is bacteria-free. The body consumes its carbohydrates quickly. Green coconut’s water contains vitamin-B in proper quantity so one should drink it calories are derived from it and it has no effect on blood sugar.Useful in Different Diseases:De-hydration:Mix coconut water with lemon juice according to taste and give to the child for drinking one spoon at the regular interval of five minutes.The patient gets relief from dehydration by drinking little coconut water.An adult can take water of a whole coconut.Hiccups and Vomiting:Burn coconut hair and prepare ash. Mix 10 grams ash with 10 grams powder of big cardamom. Taking 1\4 grams, this mixture with honey prevents vomiting.Peptic Ulcer:Taking 100 to 500 ml water of raw coconut fruit twice a day provides relief in peptic ulcer.Blood disorders due to Bile:Grind seeds of strychnos potatorum, sugar and cardamom with coconut water. After that, take this preparation, it cures this disease and ends anuria and dysuria.Gas Disorders:Mix 70 ml juice of raw coconut, 3 grams ground Triphala and 2 grams black pepper powder altogether and take twice a day, it ends all the types of gas disorders.Bloody Piles:Burn coconut hair (Nearby coconut eyes) and prepare ash. Take 2 grams ash and after that drink 300 to 400 ml whey or curd twice a day regularly for five days.Amoebic blood diarrhoea: Mix equal quantity of sesame and kernel of raw coconut and extract juice. Mix this juice with curd and ghee. Fistula:Peel coconut and make a hole in it. Fill milk of banyan tree in this fruit and close its mouth with 2-fingers’ soil. Burn it on cow-dung until it burns well. Now remove its soil upper paste and extract juice. Take this juice with 5-6 grams triphala’s powder.

12 Vegetables You Should Be Eating

Dr. Satish Sawale, Ayurveda
Cream of the CropIf you regularly load up your grocery cart with a variety of veggies, you could be well on your way to a healthier and longer life. But which ones should you reach for? Recent research has shown that dozens of vegetables pack a particularly big nutritional punch. Sneaking them into your daily diet couldn’t be simpler.1. Beet GreensBeet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup provides nearly twice your daily requirement. Cooking tip: Saute a bunch of tender beet greens with some olive / flax seed oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.2. BeetsNot to be outdone by their tops, ruby red beets are a leading source of nitrates, which are good for your blood pressure. Plus, you get fiber and other nutrients from beets.Cooking tip: Roasting beets boosts their natural sweetness. Wrap each beet individually in foil and bake at 350 F until tender. Or skip the oven. Grate raw beets and add to slaws or as a topping in sandwiches.3. Micro greensGreat things come in small packages. The baby versions of wheat, fenugreek, radishes, cabbages, kale, and broccoli can be higher in nutrients like vitamins C and E than the regular, mature plants. They range in flavors from peppery to tangy. Cooking tip: Try adding a handful of micro greens to sandwiches and salads, or use as a garnish for soups.4. WatercressOften overshadowed by arugula, this peppery green can knock any dish into nutritional shape. It’s particularly rich in vitamins A, C, and K, and other antioxidants that are good for you. Cooking tip: Watercress can instantly make sandwiches and salads more lively and fresh-tasting. Or blend the greens into pureed soups.5. Swiss ChardTwo main varieties of Swiss chard are found on store shelves: one with multicolored stems and veins, often called rainbow chard, and another with white stems and veins. Both are great sources of lutein and zeaxanthin, an antioxidant duo that's good for your eyes. At only 7 calories a cup, the green giant is waistline-friendly, too. Cooking tip: To preserve its nutritional might, lightly steam chard and toss with vinaigrette. You can also use the leaves instead of tortillas when making soft tacos.6. Collard GreensThis contains a wealth of nutritional goodness, including notable amounts of vitamins K and C, folate, and beta-carotene. To make it easier to meet all your daily nutrient needs, aim to eat about 2 cups of dark, leafy greens like collards every day. Cooking tip: Quickly blanch the leaves in boiling water, then chop them and add them to whole-grain or lentil salads.7. Asparagus/Shatavari Shoots With an earthy-sweet flavor, asparagus is a good way to load up on folate. Research suggests that this B vitamin is an ally in the battle against high blood pressure.Cooking tip: Shave raw asparagus with a vegetable peeler. You'll get ribbons that are wonderful in salads.8. SpinachThis green has healthy amounts of vitamins C, A, and K as well as manganese. Working 1.5 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes. Cooking tip: Sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies.9. Baby KalePacked with nutrients like beta-carotene, vitamin C, and bone-building vitamin K, kale has been billed as an ultimate super food. Not everyone likes its strong flavor. Enter up-and-coming baby kale. The immature kale leaves are deliciously tender and don’t require any chopping. Cooking tip: Look for baby kale packed in plastic containers alongside baby spinach in supermarkets. Use in wraps, salads, and pasta dishes.10. Frozen PeasIt’s always a good idea to stash a bag of green peas in your freezer. Each cup of peas delivers an impressive 6 grams of fiber. Fiber helps you feel full, so you eat less later. It's also good for your digestion and helps lower cholesterol levels. Cooking tip: Use frozen peas in soups, dips, potato salads, and pasta dishes.11. Red Bell PepperYou think of it as a veggie, but it's actually a fruit. One medium pepper delivers B vitamins, beta carotene, and more than twice your daily need for vitamin C. Cooking tip: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Finish by filling with your favorite whole-grain salad.12. BroccoliBroccoli is one of nature’s rock stars. It's a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Cooking tip: Steam the florets for a simple side dish. Or add them into stir-fries, frittatas, and even smoothies that also have naturally sweet things, like fruit, to mask the broccoli taste., The other vegetables that you can pick up are green onions, drumsticks and its leaves (reduces joint pain and swelling), flowers of hummingbird (agasti/hadga), kanchanar added value in sharad rutu.

Health Benefits of Eating Kinnow Fruit

Ms. Ashu Gupta, Dietitian/Nutritionist
Body EnergizerHaving a kinnow a day will energize your body. Owing to the huge amounts of carbohydrates present in the fruit including glucose, fructose and sucrose, it proves to be one of the best sources of energy in winters.Stomach HealthKinnow acts as an effective medicine for stomach health problems. It helps in kickstarting the metabolism and keeping one healthy for a long time. For those recuperating from illness, the fruit acts as an energizer.Aids DigestionOne of the best qualities about Kinnow is that it absorbs into stomach and aids in digestion without placing any burden or load on stomach. Those with weak stomach are recommended to take kinnow juice instead of milk.Relieves AciditySince Kinnow is rich in mineral salts, it helps in alleviating acidity. The fruit is very helpful for those leading sedentary lifestyle.Intestinal HealthKinnow is helpful in reducing sluggishness of intestines resulting from intake of junk and various sub-standard foods. It helps relieve chronic constipation.Anti-PoisonKinnow is known as one of the best anti poison medicine. The juice is when prepared with clean distilled water enhances appetite and pancreas functions.  It expedites the process of elimination of harmful toxic elements from the body and keeps it healthy always.With so many benefits of consuming Kinnow fruit, it is start adding these to daily dietary routine. The citrus fruit rich in vital minerals and vitamins keep you fit and healthy. It is also good for skin health.