know your fruits & vegetables

If you eat better, you will feel and look better!

Your diet plays a vital role in your well-being.

In today’s fast paced world, the food you eat makes a difference in

maximizing your physical and mental performance,

and regaining your vitality.

Fruits can be classified as…

Tropical SubtropicalTemperate

Different fruits and vegetables are rich in different vitamins, minerals and fiber.Eat at least two servings of fruits and three servings of vegetables daily.

APPLEKey Nutrients…

Vitamin C Iron Potassium Sodium Phosphorus Calcium Sulphur

BenefitsApples and their juice

are cleansing and detoxifying

They help treat intestinal infections, inflammations of the colon, gout, diarrhea, and acidity

Pectin, contained in the apple, helps reduce blood cholesterol levels

BANANAKey Nutrients:

PotassiumFolateSodiumChlorineIronGlucoseAmino acids

BenefitsBananas help detoxify the body, and are often used to treat constipation and ulcers. They are good for the nerves and muscles, and enhance functioning of the immune system. Rich in potassium and sugar, they also provide the body with nourishment and energy.

CHERRYKey nutrients …..

Iron CopperMagnesium Sucrose Vitamin E

Benefits

Cherries are a remedy for arthritis and

rheumatism. Rich in iron, they

improve the blood and treat anemia. Black cherry juice

is excellent for gout and teeth.

ORANGEKey nutrients…

Vitamin C, Folate Potassium, Sodium, Citric acid, Iron, Manganese, Calcium

Benefits

Is a general tonic for week digestion,

improves immunity and helps combat

fevers. It generates body fluids and helps

build strong bones and teeth.

FIGKey nutrients…

Iron, Magnesium, Calcium,Sulphur, Vitamin B, Folate, Fructose.

Benefits

Figs improve digestion and functioning of

the stomach, spleen, pancreas and large

intestine. Rich in iron and calcium, they also improve blood quality and build strong bones.

LEMON

Key nutrients…

Vitamins B & C Calcium Iron Magnesium Potassium Sodium Citric acid.

Benefits

It has antiseptic properties, and is useful during

dysentery, flu's, colds, and coughs. It destroys bad bacteria, benefits the

liver, promotes weight loss and purifies the blood. Lemon juice, diluted in water, cools the system and calms the nerves.

GRAPEFRUITKey nutrients…

Potassium,Folate, Iron, Amino Acids, Zinc, Vitamins B & E

Benefits

Helps protect the arteries, reduces

the risk of cancer, aids digestion, speeds the

breakdown of fat and boosts the immune system

GRAPEKey nutrients…

Iron, Potassium, Phosphorus, Glucose, Silicates, Vitamin B and E

BenefitsHigh in sugar, grapes

are good source of energy. They

contain valuable cell salts known to build and purify the blood. Grape juice

is a valuable remedy for liver

malfunctions such as hepatitis and

jaundice.

PAPAYAKey nutrients…

Vitamin A& E, Silicon, Potassium, Calcium, Copper, Folate,

Fructose.

BenefitsContain enzyme

papain, which improves digestion. It reduces the risk of cancer, heart

disease and cataract. It also

helps rid the body of intestinal worms, eases inflammation

and combats constipation.

POMOGRANATE

Key nutrients…

calcium, phosphorus, iron, sodium, Vitamin C

Benefits

Aids digestion and helps

destroy worms in the intestinal tract. The seeds are rich in fiber and provides

roughage

PINEAPPLE

Key nutrients…

Vitamins B, C& EPhosphorus Potassium Iron Folate

Benefits

Is a diuretic, which detoxifies the body, purifies the blood,

prevents blood clots and increases

circulation. It contains the enzyme bromelin,

which improves digestive functioning.

Vvegetables can be classified as

Green leafy vegetablesFruit vegetablesFlowers, buds & stalksRoots & bulbsSeeds & pods

Green leafy vegetables

Spinach and lettuce and other greens are rich in iron, beta-carotene, chlorophyll and dietary fiber.

The darker the colored greens, the more nutritious and the higher the content of beta-carotene.

spinachKey

nutrients…

Iron Chlorophyll Sulphur Vitamin A

Benefits

It builds blood, improves

complexion and rids the

body of toxins. It is a diuretic, and helps relieve constipation

lettuceKey nutrients…

ChlorophyllIronVitamins A& C

Benefits

Improves the quality of

blood, helps detoxify the blood and is useful in the treatment of hemorrhoids.

Fruit vegetables“Fruit” vegetables,

such as tomatoes, squashes and peppers, contain ripened seeds of pollinated flowers. These are usually filling and yet low in calories

cucumberKey nutrients…

• Calcium • Phosphorus,• Iron • Vitamin C

BenefitsIs a diuretic, it

reduces toxins and purifies the blood and skin. It treats

inflammatory conditions,

including stomach inflammation,

conjunctivitis, acne and inflamed skin.

TomatoKey

nutrients….

Calcium Phosphorus Iron Vitamin C

BenefitsDetoxifies the liver,

purifies the blood and improves

digestion. A rich source of vitamin A, it helps treat

eye problems. It is also helps control blood sugar levels (for diabetics) and

aids in weight reduction

Flowers, buds and stalks

Flowers, buds and stalks includes celery, cauliflower, broccoli and asparagus. These plans are rich in dietary fiber and vitamin C.

celeryKey nutrients…

Vitamins A, B & C,Sulphur Silicon Iron

Benefits

Very high in silicon, celery helps

strengthen joint, bones, arteries and

all connective tissues. It also helps treat rheumatism, arthritis, gout, and

nerve inflammations.

asparagusKey nutrients…

Calcium Phosphorus Magnesium Iron Vitamins A& C

Benefits:

Contains the diuretic

asparagines, which eliminates water

through the kidneys. Its also

helps reduce cholesterol and

high blood pressure

ROOTS &AND BULBSThey are parts of a

plant that store nutrients.

Vegetables of this group are not generally low in calories, but are mineral- rich and

filling.

ONIONKey nutrients…

Sulphur Phosphorus CalciumIronVitamin C

Benefits

They lower blood pressure and

cholesterol, treats dysentery, and is a common cure for respiratory

disease. The iron is easily

assimilated, and helps treat anemia

CarrotKey nutrients…

Vitamin A Sodium Sulphur Chlorine Iodine Calcium

Benefits

Improve vision, skin quality and strengthen the

teeth and gums. They also

improve digestion and help purify

the blood

beetrootKey nutrient…

Iron Potassium Calcium Magnesium

Benefits

Helps digestion, reduces

constipation, and improves functioning of the kidney and gal

bladder. The high iron content

improves blood quality and reduces

hypertension.

Seeds and podsPeas, green beans

and drumsticks. These vegetables contain more protein, than other vegetables.

drumstickKey nutrients…

Calcium Phosphorus Iron Vitamin C

Benefits

Strengthen the bones, purifies the blood, and treats asthma and other respiratory disease.

Its antibacterial properties help prevent infections.

Go nuts

Although we tend to think of nuts as snack food, they are terrific sources of protein, vitamins (especially vitamin E), mineral and oils.

almondKey nutrients…

• Calcium • Fiber • Potassium• Magnesium• Phosphorus• Folic acid

BenefitsHelp treat skin

diseases, impotency, constipation and

respiratory disorders. In comparison to all nuts, almonds have the highest calcium and fiber content.

They are called the “king of nuts”

because of their high nutritional value

peanutKey nutrients…

Protein Fiber Calcium Iron Sodium Potassium Vitamins A, B & C

Benefits

Are a complete source of protein.

They contain a nutrient called

resveratrol, which helps treat

heart disease and improve

immunity levels.

pistachioKey nutrients..

Phosphorus Potassium Sodium Copper Magnesium Vitamins A, B,C & E

Benefits

Help to purify the blood, and improve

functioning of the liver

and kidneys.

walnutKey nutrients…

Calcium Iron Phosphorus Potassium Sodium Vitamins A, B, & C

Benefits

Help nourish the brain,

strengthen the bones and improve

functioning of the intestine.

Cashew nutKey nutrients…

Iron Potassium Magnesium Vitamin A

Benefits

Help treat anemia, improve

the quality of your complexion and boost your

immune system.

Goodness of herbs

They are leaves of aromatic plants, rich

in nutrients and minerals. They are

also used for medicinal purpose and sold over- the- counter as remedies for a cold,

flu, cough, throat infection, rheumatic aliment and pain.

basilKey nutrients…

Vitamins A & C, Calcium Iron Magnesium, Phosphorus Potassium.

Benefits:

Helps treat headaches,

dizziness, vertigo, stomach cramps,

nausea and constipation.

Basin oil is used to treat insect bites

and minor cuts

Bay leafKey nutrients…

Calcium Iron Magnesium Vitamin A, B, C and E

Benefits:

Are used to treatmigraines, stress

andanxiety. They alsoimprove digestionand help detoxify

theSystem.

dillKey nutrients…

Calcium Phosphorus Iron Vitamins A, C & E

Benefits

Is used to treat colic,

flatulence andindigestion. It is aneffective appetite

enhancer and helps to

stimulate milk innursing mothers.

Coriander leavesKey nutrients….

Vitamins AVitamins B Vitamins CIron Calcium Zinc

Benefits

Are diuretic and help detoxify the system. They also

help improve quality of blood, lower cholesterol

levels and improves the

eyesight.

mintKey nutrients…

Calcium Phosphorus Iron Vitamins A, C and E

Benefits

Used as a treatment forindigestion, colic,

heartburnand flatulence, it also can

stimulate the appetite, and

cure nausea and headaches.

Peppermint teacan help soothe dry

throat.

parsleyKey nutrients…

Vitamin C Chlorophyll Calcium Sodium Magnesium Iron

Benefits

Improves digestion and

blood quality, andlowers blood

pressure.It is also a treatment

for anemia.

oreganoKey nutrients…

Calcium Iron, Phosphorus, Potassium. Magnesium, Manganese, Vitamins A & C.

Benefits

Has powerful antioxidantand anticancer

properties.It aids digestion, helps

getrid of intestinal parasitesand treats nausea and

diarrhea.

Thank you