| Content | Blueberries are sweet, nutritious, and wildly popular.
Often labeled a superfood, they are low in calories and incredibly good for you.
They’re so tasty and convenient that many people consider them their favorite fruit.
Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains :
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
Calorie for calorie, this makes them an excellent source of several important nutrients. | Sapota
| A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. | Plums are extremely nutritious, with a variety of health benefits to offer.
They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.
You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.
Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.
Here is an overview of the nutrition profiles of plums and prunes.
Plums
Plums are relatively low in calories but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients
- Calories: 30
- Carbs: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Vitamin A: 5% of the RDI
- Vitamin C: 10% of the RDI
- Vitamin K: 5% of the RDI
- Potassium: 3% of the RDI
- Copper: 2% of the RDI
- Manganese: 2% of the RDI
Additionally, one plum provides a small number of B vitamins, phosphorus, and magnesium.
Prunes
By weight, prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following
- Calories: 67
- Carbs: 18 grams
- Fiber: 2 grams
- Sugars: 11 grams
- Vitamin A: 4% of the RDI
- Vitamin K: 21% of the RDI
- Vitamin B2: 3% of the RDI
- Vitamin B3: 3% of the RDI
- Vitamin B6: 3% of the RDI
- Potassium: 6% of the RDI
- Copper: 4% of the RDI
- Manganese: 4% of the RDI
- Magnesium: 3% of the RDI
- Phosphorus: 2% of the RDI
Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals | Rasalu - the most popular juice mango from the Andhra Pradesh region of India. It usually comes in 2 sizes- the smaller, more popular is called chinna rasalu. The most sought after chinna rasalu mangoes come from the Nuzvid region of Andhra. The peda rasalu is more widely grown and all over the Andhra region- it can get very big in size. Another variation of this mango is the Cheruku Rasalu (sometimes also called Cheruku rasam)- this mango is juicy like the rasalu, but extremely sweet (Cheruku means sugary), although it gives up some of its fragrance to accommodate the sweetness.
| Actinidia Chinensis commonly known as Golden Kiwi is a fruit tree as well as a medicinal plant native to China – the central and eastern provinces. The plant belongs to Actinidiaceae (Chinese gooseberry family) and is normally pollinated by bees.
- Kiwi fruit is a cure for Insomnia. It improves the quality and duration of sleep. Eating 1 to 2 Kiwi fruits before bedtime is recommended for a person with a Sleep disorder.
- A high amount of antioxidants present in the Kiwi fruit fights against the free radicals.
- It prevents damage to the DNA cells which may cause Inflammation and Cancer.
- It improves the functioning of the Immune system and increases the resistance in combating Infections.
- Its regular consumption provides relief from Constipation.
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