Fruits of our UK(Uttarakhand)

> Apple
>
> Apples, known as a cleansing food, contain fibre,
> antioxidants and fruit flavonoids. This fruit is
> also a source of vitamin C.
>
> Key benefits of apples
>
> Apples, known as a cleansing food, contain fibre,
> antioxidants and fruit flavonoids. The most
> important of the flavonoids contained in apples is
> quercetin, which has anti-inflammatory as well as
> anti-cancer actions. Apples contain vitamin C as
> well – more so in green apples than in red ones.
> Apples can reduce blood cholesterol levels, counter
> constipation and diarrhoea, help joint problems and
> help prevent diseases in general. How much apples
> should you eat?
>
> Apples can be eaten freely, but more than two or
> three a day does not increase the health benefits.
> Large quantities of apple juice can encourage tooth
> decay and diarrhoea.
>
> Maximising the benefits of apples
>
> Apples are best eaten raw, as cooking them can
> reduce the flavonoids by as much as 70 percent into
> the cooking water. It is also a good idea to eat the
> apple unpeeled as flavonoids are contained in or
> near the skin.
>
> Nutritional values of apple
>
> Calories
> 57
>
> Fibre
> 1,8 g
>
> Potassium
> 120 mg
>
> Vitamin C
> 10 mg
>
> Vitamin E
> 0,6 mg
>
> Quantities per 100 g
>
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> Appricot
>
> An apricot, with its fat, juicy, bright-coloured
> flesh, is rich in the antioxidant beta-carotene as
> well as iron and potassium.
>
> Key benefits of apricots
>
> Apricots are rich in the antioxidant beta-carotene
> and rich in iron and potassium. It can help regulate
> blood pressure and is also high in soluble fibre,
> which helps maintain regular bowel function.
>
> How much apricots should you eat?
>
> Dried or fresh apricots can be eaten freely. A
> handful of dried apricots supplies one fifth of an
> adult's daily potassium needs and between 10 and 20
> percent of an adult's iron needs.
>
> Maximising the benefits of apricots
>
> Dried apricots should be eaten with foods that are
> rich in Vitamin C so that iron absorption can be
> increased.
>
> Nutritional values of apricots
>
> Calories
> 188
>
> Carotenes
> 323 mcg
>
> Fat
> 1 g
>
> Fibre
> 8 g
>
> Iron
> 4 mg
>
> Potassium
> 1880 mg
>
> Carbohydrates
> 37 g
>
> Starch
> 0
>
> Sugars
> 37 g
>
> Protein
> 4 g
>
> Glycaemic index high
>
> 100 g Dried apricots
>
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> Avocado
>
> The avo is a natural source of monounsaturated fat,
> which makes it a heart-healthy food package. And
> it's delicious!
> Key benefits of avocado
>
> Avocados reduce cholesterol and so reduce the risk
> of atherosclerosis. They also have antioxidant
> ability and contain both vitamins E, C and B6, as
> well as potassium.
>
> How much avocado should you eat?
>
> Intake of avocados should be moderate, as they are
> high in calories. A whole avocado weighs about 130g
> and has about 240 calories.
>
> Maximising the benefits fo avocado
>
> Avocado is a natural source of monounsaturated fat,
> which makes it a heart-healthy food package.
> Alpha-carotene is best absorbed with some fat, as is
> vitamin E.
>
> Nutritional values of avocado
>
> Calories
> 190
>
> Potassium
> 450 mg
>
> Fibre
> 3,4g
>
> Vitamin E
> 3,2mg
>
> Per 100 g raw
>
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> Banana
>
> Bananas are great, no-fuss snacks. They're also
> packed with goodness and are great sources of
> potassium and vitamin B6.
>
> Key benefits of bananas
>
> Bananas are a good source of both potassium and
> vitamin B6. They not only help to maintain bowel
> health, but are also good energy-boosting snacks. As
> bananas ripen, their starch is converted into sugar.
> Bananas help to maintain blood sugar levels and it
> is also a fruit which is easily digested.
>
> How much banana should you eat?
>
> Bananas can be eaten freely, within limits. A banana
> weighing 100 g contains about 62 calories. It must
> be remembered that dried bananas are a more
> concentrated source of nutrients than plain bananas.