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PLUM

Introduction

Plum is a seasonal fruit of summer, Nutrients essential for the body like minerals and vitamins are found in abundance in it. Plums are rich in dietary fibers, and also used for beauty benefits. The taste of plums is sweet.

Scientific name- Prunus domestica

Family- Rosaceae

English name– Plum, Prune plum

Hindi name– Aloo bukhara

Nutritional value of plums

Protein
Fat
Fiber
Calcium
Zinc
Potassium
Phosphorus
Folate
Carbs
Copper
Vitamin C
Vitamin B
Vitamin E
Vitamin K
Beta carotene
Anti-oxidant
Anti-microbial
Anti-inflammatory

Health Benefits of plum

Helpful in diabetes
Diabetes is a metabolic abnormality caused by inadequate insulin production or a complete lack of it. Anti-diabetic properties of plum extract reduced blood glucose level.
Strengthens bones
Plums contain many nutrients, which help in strengthening the bones of the body. Consumption of vitamin k is very beneficial for women’s. Plums are rich in vitamins. Its regular consumption strengthens bones.
Remove constipation
Consuming plums strengthens the digestive system. It relieves constipation. By consuming it, there is no problem of bloating and acidity in the stomach.
Keeps heart healthy
Daily consumption of plums keeps the heart healthy. It prevents blood clot formation, which reduce blood pressure and Heart diseases.
Plum good for cancer
Antioxidant and many other nutrients are present in plums which prevent cancer cells from growing in the body.
Plums for weight loss
People who want to lose weight they can consume plums to lose weight. By consuming it fat does not increase and bidy weight remains controlled.
Plums protect from free radicals
Plum can protect our body from many harmful things.
Plum for eyes
Consuming plums is very beneficial in improving eyesight Vitamin C, Vitamin K and vitamin B6, It is beneficial for the eyes.
Improve digestive system
Because isatin and sorbitol are present in plums which help in improving the digestive system and relieves digestion related problems

Side effects of Plum

Over consumption of plum can lead to some complications, like gas, bloating, indigestion, urinary tract infection etc.
Kidney stone-People with history of kidney stones must avoid plums
People may be allergic to eating plums.
Excessive consumption of plums can cause diarrhea.

AVOCADO

INTRODUCTION

Avocado is a green pear-shaped fruit that has high nutritional value.
It is a rich source of protein and vitamin A,B,D and E.

Botanical Name – Persea americana

Family – Lauraceae

Properties of Avocado

Rasa (taste) – sweet (madhur)
Guna – guru (heavy)
Virya – sheet virya
Vipaka – madhur

Effect on Doshas :

Avocado is good for pacifying excess Vata and Pitta Doshas.

When consumed in excess it can increase kapha Dosha.

BENEFITS OF AVOCADO

For High Cholesterol levels Avocado helps to manage due to its strong antioxidant property. The dietary fibres present in Avocado lowers the level of total blood cholesterol , LDL and
Avocado is good for weight loss.

Avocado for detox : The presence of ample antioxidants and fiber avocado works as an excellent detoxifier.

Eye health : Avocados contain lutein and zeaxanthin , antioxidants that are important for eye health and may reduce the risk of age-related macular degeneration.
Skin and Hair : The vitamins and monounsaturated fats in avocados are beneficial for maintaining healthy skim and hair.
Digestive health : Avocados are a good source of fiber, which is important for digestive health. They can help prevent constipation and maintain a healthy digestive system.
Blood sugar regulation : Avocados may help regulate blood sugar levels and reduce the risk of developing metabolic syndrome.
Nutrient dense : Avocados are rich with nutrients like vitamins C,E,K and B-6 as well as riboflavin , niacin , folate , pantothenic acid , magnesium and potassium. They are also a great source of healthy fats and fiber.

SIDE EFFECTS OF AVOCADOS

Allergies : some people may be allergic to avocados. More common in those who are also allergic to latex.
Garstrointestinal issues : Eating too much can cause gastrointestinal issues like bloating , gas , and diarrhea .
Interactions with medications.

USES OF AVOCADO

In Ayurveda Avocado can be used in various ways based on its properties , some common uses are :

Food :

Avocado can be eaten fresh as a fruit or added to salads , smoothies or sandwiches.

Its sweet taste and cooling nature make a balance Pitta and Vata Doshas.

Oil :

Avocado oil , extracted from the fruit , can be used for cooking or as a massage oil. It nourishing the skin and can help balance vata dosha.

Face Masks :

Mashed avocado can be used as a natural face mask. Its moisturizing properties can help hydrate the skin.

Hair care :

Avocado oil can be applied to the hair and scalp as a vonditioner.it help moisturize and nourish the scalp , promoting healthy hair growth.

Ayurvedic Formulations : In Ayurvedic preparations , avocado may be used as an ingredient in certain formulations to balance specific doshas or to enhance the properties of the preparation.

PEAR

Introduction

Pear is a fruit rich in nutritional properties which has a very important place in Ayurveda. It is not only helps in removing skin related problems but also works as a medicine to cure many types of diseases.

Botanical name- Pyrus communis linn

Family- Rosaceae

English name- Pear, European pear

Hindi- Nashapaati

Punjabi- Batang, Batank

Sanskrit- Amritphal, Tangak

Useful parts of pear- In Ayurveda pear fruit, bark, plant extract , flowers and leaves are consumed as medicine

Medicinal qualities of pears

Taste– Sweet

Virya(potency) – Cold (Shita)

Vipak- Laghu

Effect on tridoshas- Balance all three doshas

Nutritional Value

Potassium
Minerals
Copper
Magnesium
Manganese
Fiber
Protein
Vitamin C,B6,A,
Amino acid
Folate
Anti-inflammatory, Anti-oxidant, Antimicribial, Antipyretic properties

Benefits of eating pear

Will provide nutrients for health
The body nees energy to function properly. Pear is a good fruit for energy. The amount of nutrients and energy present in it can help in providing energy to the body. pear juice can consumed as an energy drink.
Pear for liver
Antioxidant are found in pear which have beneficial effects on liver health.
Beneficial in anemia
Pear is a good source of iron. People who arendeficient in hemoglobin should consume pear. It can help in overcoming anemia.
Pear for skin health
Pears are high in vitamin A it can reduce the effects of aging on the skin such as wrinkles and age spots. This powerful fruit can also reduce hair fall, mascular degeneration cataracts and other conditions associated with the aging process.
Pear for weight loss
Weight will remain under control-pear is high in fiber. Therefor it can help in keeping weight under control. Actually takong fiber keeps the stomch full for a long time and does not make one feel hungery quickely. This prevents us frim overeating. Due to which weight remains under control.
Beneficial in stomach problems
Eating pear on empty stomach can relieve stomach related problems. Pear contains fiber, which helps digest food, soften stool and ease bowel movements
Prevents Heart disease
It can help reduce your risk of heart disease. Procyanidin present in pear is a powerful antioxidant , whgich reduces the stiffness of heart tissue. This reduce bad cholestrol and increases good cholesterol. By doing this the risk of heart disease can be reduced.
Reduced diabetes
Eating pear helps in reducing the risk of diabetes. Especially red colored pear is very beneficial. Red peare are rich in anthocyanin and reduce the risk of type 2 diabetes .
Increase immunity
The antioxidant properties present in pear can helps in increasing immunity.
Pear for prevention of osteoporosis
Increasing age and lack of nutrients cause bone problems. Osteoprosis is one of those problems. This is a bone disease caused by deficiency of calcium,vitamins and minerals, which the bones become weak. In such a situation consumption of pear can prevent osteoporosis. Pear can balance the pH level of the body.

Disadvantage of pear

A patients suffering from sore throat, fever and diarrhea should not consume pear.
Pear should not be eaten after cuttng it and keeping it for long time, because when it comes in contact with air, it turns brown which cane be harmful.
Pear contain potassium, which helps control high blood prssure. But excess amount of potassium inrease blood pressure. People who have high blood pressure problem should not consume too much amount of pear
Allergy problem- Eating too many pears can cause allergic reactions
Due to rich in fibers, some people have problems with gas and bloating.

Right time to eat pear

You advised to eat one or two pears a day. The best time to eat pear is morning or breakfast. You can eat pear even after lunch. However, one should avoid consuming pears at night.

POMEGRANATES

POMEGRANATES ACCORDING TO AYURVEDA

In Ayurveda Pomegranate is known as “Dadima”. Is a treasure of nutrients. It is popularly considered as a “Blood Purifier”.

English Name – Pomegranate

Hindi Name – Anaar

Botanical Name – Punica granatum Linn.

Family – Punicaceae

Qualities of Pomegranate

Rasa (taste) – Madhura (sweet) , Amla (sour) , Kashaya (astringent).
Guna (qualities) – Laghu , snigdha.
Veerya (potency) – Anushna (neither cold , nor sweet)
Vipaka (taste conversion after digestion) – Madhura or Amla (sour).

Pomegranate – Effect on Dosha

Sweet pomegranate balances Tridosha – Vata , Pitta and Kapha.
Sour pomegranate balances vata and kapha and increases pitta.

Useful Parts

Phala twak
Kandamula twak ( stem and root bark)
Pushpa (flowers)

Matra (dose) : Phala Rasa (juice) 20 -50 ml

Phala twak kwatha (decoction) 40-80ml

Chemical composition

Pomegranate is good source of flavanoids, vitamin A,C B5 , anthocyanosides . organic acids , triterpanic acid , gallic acid and minerals such as potassium , sodium , magnesium , calcium , phosphorus .

THERAPEUTIC USES

External uses
Internal uses

External uses –
Due to its astringent nature the decoction of the bark is used in throat , oral disorders and in ulcers as a gargle.
In epistaxis nasal drops of its fruit juice are very effective.

Internal uses –
For Glowing Skin –
It prevents aging sign like wrinkle , pimple etc.
it nourishes skin as it contains antioxidants and vitamin A , C, E .
For Circulatory System –
It is useful in bleeding disorders like epistaxis , anaemia , bleeding piles .
In epistaxis fruit decoction use as nasya.
In bleeding piles pomegranate bark powder given internally with takra.
For Respiratory system

The fruits act as expectorant.

Increases sperm count

For Healthy Digestive System
Fruits are helpful in indigestion , anorexia , nausea , bloating and acidity .
Its bark decoction is useful in Diarrhea , and IBS.
The anticancer properties of pomegranate seeds prevents cancer cell proliferation .
Pomegranate is Diuretic hence useful in urinary disorders.

How to Consume Pomegranate According to Ayurveda.

Fresh Juice

Drink fresh pomegranate juice. It is a good source of antioxidants and can help balance Pitta Dosha

Seeds

Eat the seeds of the pomegranate fruit have a sweet taste and are considered nourishing.

Consume pomegranate seeds as a snack between meals as they can help balance blood sugar levels.
In cooking use pomegranate seeds or juice in cooking . it can add flavor and nutrients to your dishes.
Pomegranate is also used in various Ayurvedic Formulations and medicines.

How should not consume Pomegranate ?

Allergic Reactions : some individuals may be allergic to pomegranate , symptoms like itching , swelling or hives after consuming
Kidney stones : Pomegranate contains oxalates which can contribute to the formation of kidney stones in susceptible individuals.
Gastrointestinal issues : Such as stomach upset or diarrhea after consuming pomegranate.
Interactions with Medications : Pomegranate juice may interact with certain medications such as blood thinners , statins and ACE inhibitors.

ORANGE

ORANGE is also known as “Santra” or “Naaranga”.

It is rich in vitamin C.

Family – Rutaceae

Botanical name –
Citrus Sinensis (sweet orange)

Citrus aurantium (sour orange)

Citrus reticulata (mandarin orange)

Medicinal qualities of orange as per Ayurveda.

Rasa : sweetish , sour and bitter in taste.

Guna : palatable

Virya : cold in potency

Karma : increases the physical strength, digestive agni , reduce the burning sensation of the body and body parts,

Action on Doshas

Appeases Vata when taken in raw state. When taken taken after cooking it appeases the kapha and pitta.

Properties of orange

It have antioxidant activity , anti-inflammatory property , anti-arthritic , anticancer , anti anti-ulcer etc.

USE OF ORANGE

Ripe and unripe fruit
Orange juice
Leaves
Flowers
Orange peels
Orange oil

3 ways to eating orange

1. Peeling and cutting oranges

2. Choosing and eating oranges

3. Eating oranges for health

Eat oranges as a post workout snack
To boost your immune system
Make your Skin look younger
Eat oranges to Low cholesterol levels and blood sugar.

Who should not consume orange ?

Oranges are a nutritious fruits there are some situations where consumption may not be suitable :

Allergic reactions : individuals with a known allergy to citrus fruits should avoid oranges.
Gastro esophageal reflux disease (GERD)
Irritable bowel syndrome (IBS)
Oranges are high in oxalates which can contribute to the formation of kidney stones .
Oranges can interact with certain medications such as certain types of antibiotics , high blood pressure etc.

SIDE EFFECT OF EATING ORANGES

If you starts to eat 4-5 oranges every day , it can lead to overconsumption of fiber . this can cause :

Upset stomach
Cramping
Diarrhea
Bloating and nausea
Excessive intake of vitamin C can lead to heartburn , vomiting , insomnia and heart attack.
Orange juice benefits
Helps in maintaining good eye health as oranges are a good source of vitamin C.
C is an antioxidant that helps protect the eyes from damage caused by free radicals.

Oranges can help to control blood sugar levels by providing a source of energy .

Helps in regulating bowel movements

Oranges helps in lower blood pressure.

Boots your immune system.

APPLE

APPLE

Apples in Ayurveda are known as Seb

Botanical Name – Malus domestica

Family – Rosaceae

Medicinal Qualities Of Apple Fruit According to Ayurveda
Rasa(taste) – sweet(madhura)
Vipaka – madhura
Virya (potency)- sheeta
Gunas (qualities)- Guru

Therapeutic affects

Apples help improve taste capacity hence digestion.

Apples provide aphrodisiac effects and increase semen.

Effect on Tridoshas

Apple fruit balances vata and pitta . Increases kapha Dosha.

Apple Nutrition facts

For one raw , unpeeled , medium sized apple (182 grams):

Calories :6
Water : 156 grams
Protein :43 grams
Crabs :1 grams
Sugar :9 grams
Fiber :37 grams
Fat :3 grams

Nutrition in Apple fruit :

Carbohydrates
Dietary fibres
Beta-carotene
Vitamin A, B1, B2, B3, B5, B6,B9
Vitamin C , E , K
Fluoride

Properties of Apple

It act as an antioxidant
It have antimicrobial activity
It may have anti-inflammatory action
Nomenclature of Apple

HOW SHOULD WE CONSUME APPLE

Apple vinegar

Jelly

Juice
Applesauce

Apple butter

HEALTH BENEFITS OF APPLE

For Anaemia : Apples being rich in iron, arsenic and phosphorus are highly beneficial for tretment of anemia.
For Kidney stones apples are good.
For eye disorders like inflammation , sight disorders etc. the apple peel water is an excellent remedy for eyes. The pulp is applied over the closed eyes and is held in the position with a bandage.
Lower LDL (bad choleterol)
Prevent tooth decay
Regulate Blood sugar – The antioxidants present in apples reduce the risk of diabetes.
Lower body weight
Controls Appetite
Raw apple and fresh apple juice can relieve constipation.
Chew a peeled apple 1 hour after a meal to activate bowel movements and clean tongue and teeth.
Fresh apple juice can help against burning sensations (gastritis, colitis, bladder infections)
Peeled and cooked apples with a pinch of nutmeg, saffron and 1 tsp of ghee help to reduce diarrhea.

SIDE EFFECTS OF EATING TOO MANY APPLES

Eating apple seeds should be avoided the seeds contain cyanide and are poisonous.
Digestive issues like bloating and constipation.
Diabetes patient blood sugar levels may fluctuate as it is rich in carbohydrates.
Diphenylamine is a pesticide commonly found in apples which means eating too many apples can lead to intake of too many chemicals
Weight gain
Damage your teeth
Can put extra pressure on your intestine

CHERRY

Introduction

Cherry is a sweet and sour fruit of summer and mansoon. It have a rich content of antioxidants that have a lot of good effects on our health. It help to reduce inflammation and prevents gouts, arthritic pain ,boost immunity, supports healthy sleep, lower risk of strike and takes care of your skin and hair.

Nutritions in cherry fruit

Calcium,Fiber, iron,Protien, potassium,manganese,Niacin, phosphorus,Copper, Vitamin A, B, C,E, K, Beta carotene, Melatonin, Anthocyanin, Calories, Carbohydrate, Saturated fat, flavonoids, zinc, Folic acid, iodine

Health benefits of Cherry

Benefits for eyes-Vitamin A is found in abundance in cherries. Therefore eating this regularly is beneficial for the eyes.

Improves brain efficiency-People who want to maintain a dull brain and now memory capacity in their old age should start eating cherries. By consuming these you can become mentally smart quickly even at the age of ninety. The antioxidant properties of cherries protect the nervous system from age-related disorders.Cherries helphul in the treatment of anxiety disorder like Alzheiner’s disease, Parkinsin’s disease, depression, despair anxiety chronc stress

Relief from insomnia-Cherries contain large amounts of melatonin. Which helps in getting rid of insomnia and sleep problems

Strong bones-Eating it regularly provides relief from pain and bone problems in the boes of hands and legs.

Keep your heart healthy-Cherries help regulate blood pressure and heart rate reduce the risk of developing heart diseases. And also reduce the risk of blood clots.

Relief in constipation- Fiber present in cherries helps in relieving constipation and the acid present in them helps in digestion. Flavonoids stimulate digestive juices and bile while vitamins help in proper absorption of nutrients.

Helps prevent cancer– Cherries contain vitamin C, anthocyanins and carotenoids that help prevent certain types of cancer. It help arrest the cell cycle and apoptosis. Cyanidin promotes cell differentiation and reduces the risk of healthy cells turning into cancer.

Helps in reduce muscle pain– Cherry juice helps reduce muscle pain after exercise. People invilved in high- intensity exercise or training can include cherry juice in their diet.

Helps in weight loss- cherries cinsist mainly of water and have few calories. The fiber content in this fruit helps keep you full for longer and conversion of nutrients into energy. Thus cherries help you in losing weight.

Cure arthrits– It is very beneficial in arthritis. People who suffer from diseases like arthritis uric acid is produced in large quantities in their body. consume about 10-15 cherries in a day.

Beneficial for Skin- Cherry juice destroys dark spots and makes the skin glow.

Diadvantages of Cherry

Gastrointestinal problema are led by excessive consumption of cherries
Intestinal gas, cramps and effects caused by consuming immoderate amount of cherries
Sometimes senstive people may develop some allergies due to the cnsumption of this fruit.

Cherry Recipies

Cherry biscuits
Cherry cake
Cherry ice cream
Cherry shake
Cherry blossom
Cherry pie
Cherry smoothies
Cherry chocolate

Dates

Properties of Dates According to Ayurveda-

Taste (Rasa) – Dates are considered sweet (madhura) in taste.
Energy (Virya) – They are usually considered heating (ushna) in energy.
Post- digestive Effect (Vipaka) – Dates have a sweet post – digestive effect (vipaka).

Who should consume dates according to Ayurveda-?

According to Ayurveda, dates are generally considered beneficial for individuals with a Vata or Pitta constitution. They are nourishing and can help balance these doshas. However, individuals with a kapha constitution should consume dates in mderation , as they are sweet and heavy , which can aggravate kapha. As with any food, moderation and individual constitution should be consideration when incorporating dates into one’s diet.

Who should not consume Dates?

Individuals with conditions such as diabetes or those who are trying to manage their blood sugar levels should consume dates in moderation due to their high natural sugar content. Additionally, individuals with Kapha imbalance or conditions related to excessive weight gain may want to limit their consumption of dates due to their heavy and sweet properties.

Benefits of Dates

Rich in Nutrients- Dates are packed with vitamins, minerals and fiber, including potassium, magnesium, vitamin B6 and fiber which support overall health.
Energy boost-due to their natural sugars (glucose, fructose and sucrose) , dates provide a quick and sustainable energy boost, making them a great snack option.
Digestive Health– Dates are rich in dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.
Heart Health– Potassium in dates helps regulate blood pressure and reduce the risk of stroke and heart disease. Additionally, the fiber content may help lower cholesterol levels.
Antioxidant Properties-Dates contain various antioxidants, such as flavonoids, carotenoids, and phenolic acid, which help protect cells from damage caused by free radicals.
Bone health- Dates are a good source of minerals like calcium, phosphorus, and magnesium, which are essential for maintaining bone health and preventing conditions like osteoporosis.
Brain Health- Some research suggests that the antioxidants in dates may help reduce inflammation in the brain, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s.
Natural Sweetener-Dates can be used as a natural sweetener in recipes, providing a healthier alternative to refined sugars.

Side Effects of Dates-

High in Sugar– Dates are naturally high in sugar, so consuming them in large amounts may contribute to weight gain and affect blood sugar levels , especially for individuals with diabetes or those trying to manage their weight.
Digestive Issues – Due to their high fiber content, consuming too many dates at once may cause digestive discomfort such as bloating, gas, or diarrhea particularly if your body is not used to high – fiber foods.
Allergic reactions– In rare cases, individuals may be allergic to dates resulting in symptoms such as itching, hives, swelling or difficulty breathing. If you suspect an allergy, seek medical attention immediately.
High calorie content– Dates are calorie dense, so excessive consumption can contribute to calorie intake, potentially leading to weight gain if not balanced with physical activity and a healthy diet.
High oxalate Content– Dates contain oxalates which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones may need to moderate their intake of high –oxalate foods, including dates.

How should we consume Dates?

Dates can be enjoyed in various ways:

Fresh: Enjoy dates fresh as they are, straight from the tree. They are juicy and sweet, offering a delightful natural treat.
Dried: Dried dates are widely available and convenient for snacking. They can be eaten on their own or mixed with nuts and seeds for a tasty trail mix.
Stuffed: Stuff dates with nuts, such as almonds or walnuts, or with cheese for a delicious appetizer or dessert option.
Smoothies: Add dates to smoothies for natural sweetness and extra nutrients. They blend well and can enhance the flavor of your favorite smoothie recipes.
Baking: Use chopped or pureed dates as a natural sweetener in baking recipes, such as cookies, energy bars, or muffins.
Sauces and Dressings: Dates can be blended into sauces and dressings to add sweetness and thickness, creating delicious flavors in savory dishes.
Date Syrup: Make your own date syrup by blending soaked dates with water and straining the mixture. Use it as a natural sweetener for pancakes, waffles, yogurt, or desserts.
Date Paste: Make a date paste by blending soaked dates with a little water until smooth. Use it as a spread for toast, sandwiches, or as a topping for oatmeal or yogurt.

Kiwi

Properties of kiwi according to Ayurveda-

Taste (Rasa) – Kiwi is generally considered sweet and sour in taste.
Energy (Virya) – It has a cooling energy, making it beneficial for balancing Pitta dosha.
Post- digestive Effect (Vipaka) – kiwi typically has a sweet post – digestive effect, meaning it nourishes the body after digestion.
Effect om Doshas- kiwi is believed to pacify pitta dosha due to its cooling nature, but it may aggravate kapha dosha in excess.
Nutritional Value- kiwi is rich in vitamin C, dietary fiber, antioxidants and other essential nutrients making it beneficial for overall health and wellbeing.

Who should consume Kiwi according to Ayurveda-?

Pitta Imbalance- kiwis cooling properties make it suitable for individuals with Pitta dosha imbalances such as acidity, inflammation, or heat –related conditions.
Digestive issues- Kiwis digestive benefits can be helpful for individuals experiencing digestive discomfort or sluggish digestion.
Respiratory Concerns- Its rejuvenating properties may support respiratory health making it beneficial for individuals with respiratory issues or allergies.
Skin problems- kiwis’ vitamin C content and cooling nature may benefit individuals with skin conditions promoting healthy skin.

Who should not consume Kiwi according to Ayurveda-?

Kapha Imbalance- Kiwi’s sweet and sour taste, along with its cooling properties may aggravate kapha dosha when consumed excessively.Therefore, individuals with kapha imbalances or excess kapha dosha should limit their intake of kiwi.
Cold Sensitivity- Some individuals may have sensitivity to cold foods and kiwis cooling nature may exacerbate this sensitivity, leading to digestive discomfort or respiratory issues.
Weak Digestion- while kiwi can aid digestion for many people, individuals with very weak digestion or sensitive stomachs may find it too cooling and difficult to digest especially if consumed in large quantities.
Allergies- kiwi is known to cause allergic reactions in some individuals particularly those with allergies to latex or other fruits. People with known kiwi allergies should avoid consuming kiwi altogether.

How to consume Kiwi?

Kiwi can be consumed in various ways, you can eat it as it by cutting it in half and scooping out the flesh with a spoon, or you can peel it and slice it to add to fruit salads or smoothies.

Kiwi Smoothie- Blend together kiwi, banana , spinach, Greek yogurt, and a splash of orange juice for a refreshing and nutritious smoothie
Kiwi Salad- Add sliced kiwi to green salads or fruit salads for a burst of color and flavor.
Preserves- make kiwi jam or chutney to enjoy the fruits flavor year –round.
Juices– Extract the juice from kiwi using a juice or blender. You can drink it as is or mix it with other juices for added flavor.
Fresh– simply peels the kiwi and eats it raw. You can slice it and eat it as is or add it too fruit salads for a refreshing touch.
Desserts– Use kiwi slices as a topping for yogurt, ice cream or pavlova. You can also incorporate kiwi into fruit tarts, pies, or sorbets for a sweet treat.

Benefits of kiwi-

Rich in nutrients- kiwi is packed with essential nutrients including vitamin C, Vitamin K, Vitamin E, folate, potassium and fiber, making it a nutritious addition to your diet.
Boosts Immunity- Its high vitamin C content strengthens the immune system, helping the body fight off infectious and diseases.
Improves digestive Health- kiwi contains an enzyme called actinidin, which aids in digestion by breaking down protein. Its fiber content also promotes healthy digestion and prevents constipation.
Supports Heart Health-potassium in kiwi helps regulate blood pressure and maintain heart health. Its high fiber and antioxidant content May also lower cholesterol levels and reduce the risk of heart disease.
Promotes skin health-vitamin C in kiwi promotes collagen synthesis, improving skin elasticity and reducing wrinkles. Its antioxidant properties also protect the skin from damage caused by free radicals.
Aids in Sleep– kiwi contains serotonin a hormone that regulates sleep patterns. Consuming kiwi before bedtime may help improve sleep quality and duration.
Manages Blood Sugar Levels- Despite its sweet taste, kiwi has a low glycemic index meaning it doesn’t cause spikes in blood sugar levels. It can be suitable fruit option for those with diabetes.
Supports Weight loss- kiwi is low in calories but high in fiber which can help promote feelings of fullness and reduce calorie intake, aiding in weight management.

CUSTARD APPLE (SITAPHALA)

CUSTARD APPLE

Sitaphala : The fruit of the plant is more popular known as “custard apple” or “sugar apple”.

Latin name = Annona squamosa Linn.

Family = Annonaceae

Medicinal Properties According to Ayurveda

Rasa (taste) = Madhura
Guna(qualities) = Sheeta
Vipaka = Madhura
Veerya (potency) = Sheeta
Karma (actions)= Vatapitta shamaka (reduces vitiated vata and pitta doha)

Part used = Fruit , Root

Dosage :

Powder – 1to 3 g

Root decoction – 40 to 50 ml

Fruit pulp – 40 to 50 g

Chemical composition : The leaf and root of the plant contains squamone and bullatacinone.

The root also contains Anoniane , Rocemerine , norcorydine, iscocorydine , glaucin etc.
The leaves contain a cardiotonic alkaloid , quinoline.
Seeds contain annonacin A & annonastatin.

USES OF SITAPHALA

Custard apple is used in desserts , jams , syrups.
Root of sitaphala is made into decoction and given in a dose of about 50ml to treat diarhea.
Dried powder of the fruit is used in the treatment of pus filled ulcer.
The fruit pulp acts as tonic for cardiac muscles.
The powder of the leaf of sitaphala is mixed with honey and given as expectorant to treat patients suffering from cough and dyspnea.

HEALTH BENEFITS OF CUSTARD APPLE

Reduces Asthma
Custard apple is a rich source of vitamin C , potassium , iron , magnesium and dietary fiber that help reduce the risk of type -2 diabetes.
Helps in weight gain who are underweight as it rich in high-calorie content.
Cures arthritis
Custard apple prevents skin-aging : custard apple is a rich source of antioxidants and protects the skin from the damaging effects of free radicals.
Healthy heart : Custard apple are high in potassium and magnesium which are essential for keeping cardiac diseases and controlling blood pressure levels.
Perfect for pregnant women as custard apple rich source of dietary fibre , copper and vitamin B6 . when consumed regularly during pregnancy it helps in producing more breast milk.