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FRESH FRUITS
 
       
       
kashmir apple himachal apple
Availability - November to March
     
Specification -
Apples are an excellent source of pectin, vitamin C, and fiber. They are also a good source of potassium. The skin contains most of the apple's important nutrients. Raw apples are higher in many nutrients and phytochemicals than cooked apples.
   
   
   
grapes grapes
Availability - November to March
     
Specification -
Grapes are a very good source of manganese and are also a good source of thiamin, pyridoxine, riboflavin, vitamin C, and potassium. To receive the most nutrients from grapes, it is recommended that the seeds are also consumed.
 
   
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guava guava
Availability - Throughout the year
     
Specification -
Guavas are low in calories and high in fiber and potassium. They are also a good source of iron and vitamin A, vitamin B, and vitamin C. The fresh fruit is round and about 5 - 7 cm in diameter. Boiled guava is also commonly used to make preserves, candies, jellies, jams, juice, and marmalades.
 
   
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jackfruit jackfruit
Availability - May to June
     
Specification -
Jackfruit is rich in vitamin A, vitamin C. It also contains minerals like calcium, potassium, iron, sodium, zinc and niacin. The phytonutrients found in jackfruit, therefore, can prevent cancer cells from forming in the body, can lower blood pressure, can fight against stomach ulcers and can slow down the degeneration of cells that make the skin look young and vital.
 
     
       
indian mango mango
Availability - May to July
     
Specification -
Mangoes provide an excellent source of vitamin C, carotenes, copper, and fiber. They are also a good source of potassium, magnesium, and vitamin E. Mangoes are effective as an anticancer food. They also contain several enzymes that help to improve digestion.
 
   
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orange orange
Availability - Mid-November to February
     
Specification -
Oranges provide an excellent source of vitamin C and flavonoids. They also offer a good source of fiber, carotenes, pectin, potassium, and B vitamins (including thiamin, riboflavin, pyridoxine, folic acid, and pantothenic acid. Oranges are especially beneficial for the immune system, lens of the eye, adrenal glands,connective tissues, the reproductive organs, and in promoting overall good health. Orange and orange juice protects against cancer and helps to fight viral infections.
 
   
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papaya papaya
Availability - May to September
     
Specification -
Papayas provide an excellent source of carotenes, flavonoids, and vitamin C. They are also a very good source of vitamin A and vitamin E, folic acid, fiber, and potassium. It contains papain, an enzyme that helps to digest proteins. It is more concentrated in the fruit when it is unripe. They have protective benefits against cancer and heart disease. It is also used to treat indigestion, hay fever, chronic diarrhea, allergies, and sports injuries.
 
   
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pear pear
Availability - Mid-November to February
     
Specification -
Pears provide a good source of fiber, riboflavin, vitamin C, vitamin E, copper, and potassium. They are an excellent source of pectin, which is a water soluble fiber. Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. Pears are often recommended as a safe fruit to introduce to infants.
 
   
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pineapple pineapple
Availability - July to september
     
Specification -
Pineapple provides an excellent source of vitamin C, manganese, thiamin and pyridoxine, fiber, copper, and magnesium. The enzymes also break down mucus in respiratory conditions, such as pneumonia and bronchitis, and have effective anticancer properties. Since pineapple provides an excellent source of manganese, it is beneficial in energy production and antioxidant defenses.

 
   
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sweet lime musambi
Availability - 12 Months
     
Specification -
Sweet lime provides an excellent source of vitamin C, pyridoxine, folic acid, potassium, limonene, and flavonoids. The phytochemical limonene contains anticancer properties and is effective in dissolving gallstones.

 
   
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Nutrients & Health benefits from Fruits & Vegetables
Importance of different nutrients
Recipe of Vegetables