Tomatoes

Tomatoes are the best source of Vitamin C. They also contain vitamin A and Potassium

Tomatoes belong to the  family of Solanaceae as potatoes, peppers and eggplants. It is a perennial plant in the tropical regions. Flowers are generally borne in clusters.  The tomato is a native of the area of the Andes Mountains. It is widely known as 'Wolf Peach'. Tomatoes enhance the taste of foods like sauces, chutneys, meat preparations Tomatoes are the best source of vitamin C. They also contain vitamin A and Potassium.  The red pigmentation of tomatoes is called 'Lycopene'. Lycopene is present in foods like watermelon.  But tomatoes are said to contain the highest amount of lycopene. Lycopene is an antioxidant. Though raw tomatoes are rich in betacarotene and lycopene cooking them a bit releases the health benefits in entirity.  Tomatoes do not lose any of their nutritional values when cooked or purred. Lycopene prevents prostrate cancer and retard the growth of tumors. It helps reduce the risk of heart attacks and strokes.  Cooking actually enhances  the lycopene concentration in the food.  Eating tomatoes cooked in olive aids in absorption of lycopene. Tomatoes are also used in beauty treatments.  Body masks made of tomatoes are well known.  While buying tomatoes always choose bright red ones as the Lycopene content is always better in red tomatoes. Botanical Name : Lycopersicon esculentum

Mango Health Benefits

The mango is the most commonly eaten and popular fresh fruit. The fruit flesh of a ripe mango is very sweet, with a unique taste. Mango leaves occupy a prime position in Hindu tradition. On festival occasions it is used to decorate the entrance of the house. Although it is believed that mangoes originated in southeast Asia however, it is cultivated in mostly all the tropical regions. The mango is an excellent nutritional source, containing many vitamins, minerals, and antioxidants. Magneferin and lactase in mangoes aid in digestion and intestinal health. Mangoes are rich in vitamin A and have good amounts of vitamins B and C as well as Potassium, Calcium and Iron. Mangoes are high in water content. Mangoes also supply ample potassium, making them ideal for hypertensive patients or anyone looking to replenish energy after physical activity. Mangoes are a rich source of fibre and prevents colon cancer. The high iron content in mangoes aid in treatment of anaemia and are beneficial to women during pregnancy. People who suffer from muscle cramps, stress, and heart problems can benefit from the high potassium and magnesium content. Mangoes are said to be good for the skin too. Ripe mangoes are rich in Beta-carotene which helps prevent heart diseases. Raw mangoes are rich in 'Vitamin C'. Mangoes also aid in maintaining low cholesterol levels. Mangoes can be eaten both raw and ripe. Mangoes in pickled form are most popular. There are many varieties of mangoes and 'Alphonso' is said to be topping the list. It is cultivated in 'Ratnagiri' in India and is exported world wide. Mangoes are generally plucked when raw and are stored in cool dry places to ripen. Once ripe they impart a sweet fragrance the fruit changes to a bright yellowish-orange colour. Sweetened and dehydrated mango pulp is a available in the market and makes a good dessert. There are many thirst quenchers like juices and milk shakes that are prepared from mangoes. Mango jams are also very delicious to eat.

Cauliflower - Rich in Vitamin C

Mark Twain once said "Cauliflower is nothing but a cabbage with college education". The cabbage is a known vegetable for many centuries many people view cauliflower as an elegant vegetable. Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Brassica oleracea ( Cauliflower), like so many other vegetables, originated in the Mediterranean. It got its name from the Latin words caulis (stalk) and floris (flower).

It is proud member of the cruciferous family, a family which is known for containing nutrients that fight against several diseases. There are two main ingredients in cauliflower indole-3-carbinol, or 13C, and the photo nutrient sulforaphane. Cauliflower also contains vitamin C and folate. The cruciferous vegetables, such as broccoli, cabbage, and kale, contain compounds that may help prevent cancer.

Cauliflower contains allicin, which is good for the heart and reduces the risk of strokes, and selenium, a chemical that works well with Vitamin C. It improves the immunity of our system. Cauliflower can also help to maintain the cholesterol level. Cauliflower is an excellent source of fibre. Cauliflower helps to keep the bones healthy. Cauliflower is also rich in Folate which is good for pregnant women.


Cauliflower's unique colour and appearance makes it to stand out among the vegetables in the vegetable tray. When you shop for cauliflowers always buy the dense flowers which are white and without brown spots. Always store the cauliflower in the fridge. Raw cauliflower has more health benefits than cooked ones.

Beetroot Health Benefits

Beetroot is believed to be native of the Mediterranean region of Europe and probably Western Asia. It has been used as a vegetable for the last 2000 years, even by early Greeks and Romans. Ancient peoples believed that the color of beetroots was indicative of their power. It was basically used as a cure for fever and constipation in the ancient times. Beetroot has for many years been used as a treatment for cancer in Europe. Beetroot can be used to treat skin problems, chronic infections, inflammatory bowel disease and in the prevention and treatment of heart disease and rheumatoid arthritis.

Beetroot has been used as a food and medicine since early times. Its minerals and phytochemicals increase immunity and boost cellular intake of oxygen and treat blood, liver and immune system disorders. There is some evidence that eating beetroot causes some cancer cells to revert to normal or die. Beetroot's main benefits are that it contains no fat, very few calories and is a great source of fiber. The roots and greens therefore are great for women in general and for those planning pregnancy.

Beetroot contains folate, potassium and manganese. The green leafy tops are especially nutritious as they contain calcium, beta-carotene and iron. Cooked beetroot is a great source of folate that can protect you against high blood pressure and Alzheimer’s.


Try eating the leaves and stalk boiled or steam and accompany with other more flavorsome vegetables like onions and garlic. Or chop finely and add to quiches or stir-fries. Beetroot can be consumed either raw or cooked. Beetroot can add a refreshing touch to a salad, a sandwich (try it with cheese!) or as an accompaniment to other vegetables.


Botanical Name : Beta Vulgaris

Spinach - Rich source of Iron and Calcium

Spinach is thought to have originated in ancient Persia (Iran). Spinach is a leafy green vegetable with delicate texture and jade green colour provide more nutrients than any other food. Although spinach is available throughout the year their season runs from March through May and from September through October when it is the freshest, has the best flavour and is most readily available. Spinach grows well in temperate climates.  Spinach can have either flat or slightly crinkled leaves.   Spinach grows well on well manured soil.  It is an annual plant. It is a reasonably priced vegetable and is affordable by people across all status.

Cooked spinach is an excellent source of iron and calcium. It's more important for menstruating women, who are more at risk for iron deficiency. Pregnant women are advised to include Spinach in their diet in the first three months for its folic acid contents.   Spinach can also help prevent colon cancer. In addition, spinach is a very good source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. It is a rich source of  Vitamin A, Vitamin C, Vitamin E, Vitamin K, folic acid, Beta-carotene and   several other antioxidants.  The Flavonoids in spinach help prevent age related diminishing memory.  The Lutein present in spinach helps prevent cataracts.  It is low in calories and high in oxalate content.   Spinach contains insoluble fiber which protects the heart and other vital organs in the body.

It is often available as baby spinach, which is especially useful for salads. Spinach can be purchased fresh, frozen, or canned. Fresh spinach is sold in bunches or already washed and sealed in plastic bags. Spinach is usually very sandy and needs thorough washing. Trim the roots and then swish the leaves in a large bowl of water. A number of other greens that are similar to spinach are often sold in specialty stores. These include New Zealand spinach, which comes from a different plant family.  There are three varieties of spinach Savoy, Flat spinach and Semi Savoy spinach.

Spinach can be consumed cooked or raw. Baby spinach leaves are especially good in salads with cheese, walnuts, red onions, and a vinaigrette dressing.  Spinach still has a large nutritional value, especially when fresh, steamed, or quickly boiled.  Spinach cooks very quickly, and doesn’t need added water. Just place it in a pan, cover, and simmer for two to four minutes. Spinach is a good addition to stews and to soups that contain beans, pasta, or potatoes, or to any kind of curry dish. Spinach can also be creamed. Cook the spinach, then purée in a food processor, adding your choice of ricotta cheese, cream sauce, or soft tofu. Add herbs, salt, and pepper, and use as a stuffing for lasagna or pasta shells, or toss with pasta or rice. Creamed spinach can also be thinned with broth or milk to make soup. Good seasonings for spinach include fresh lemon juice, vinegar, garlic, dill, parsley, basil, nutmeg, and mushrooms.

Botanical Name: Spinacia oleracea

Plums Health Benefits

Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond. They are all considered "drupes," fruits that have a hard stone pit surrounding their seeds. When plums are dried, they become the fruit we know as prunes. The plum season extends from May through October with the Japanese varieties first on the market from May and peaking in August followed by the European varieties in the fall. There are thousands of varieties of plums that are available throughout the world, ranging in colors like red, blue-black, purple, yellow, green or amber. Plums are believed to have originated in Asia and since then have been grown all over the world. . Plums are a very good source of vitamin C. They are also a good source of vitamin A, vitamin B2 and potassium. In addition, plums are a good source of dietary fiber. Eating three or more servings of fruit a day can lower by about one-third your risk of age-related macular degeneration, the primary cause of vision loss in older adults. Eating plums also reduces your chances of contracting a heart disease in the long run. Plums have certain cleansing agents that keep the blood pure and also prevent complications of the heart. Plums have high content of Vitamin C, which means it helps protect against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis. They are a good source of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances are especially effective in neutralizing a particularly destructive oxygen radical called superoxide anion radical, and they also help prevent oxygen-based damage to fats, such as the fats that comprise a substantial portion of our brain cells or neurons, the cholesterol and triglycerides circulating in our bloodstream, or the fats that make up our cell membranes. Consumption of plums helps in the production and absorption of iron in the body, thus leading to better blood circulation in the body, which further leads to the growth of healthy tissues. Regular consumption of plums will prevent macular degeneration and any other infection of the eye in the long run. Your eyes will be healthy and strong for long time and you can also retain a sharp eye-sight. Plums are sweet, juicy and great for baking. Eating fruit, especially at the peak of its season, is a delicious way to incorporate many diverse phytonutrients into your diet. Plums contain a unique antioxidant that is effective at neutralizing a particularly harmful type of free radical. And like other fruits, plums also contain a healthy amount of fiber, vitamins and minerals.