Fruits are nature’s wonderful gift to mankind. They are indeed medicines packed with vitamins, minerals, anti-oxidants and many photo-nutrients (plant derived micronutrients). They are an absolute feast to our sight, not just because of their colour and flavour but for their unique nutrition-profile that help the human body to get rid of diseases and stay healthy! Eating fruit provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. PDF Source - http://www.sastasundar.com/

2. NATURE’S BOON FRUITS www.sastasundar.com
2 TAble of contents
Table of Contents
3
SCIENTIFIC MEANING OF “FRUITS”
4 FRUITS AND US
5 HEALTH BENEFITS
6 BANK OF NUTRIENTS
75 CUTTING ETIQUETTES
58 HOW MUCH FRUIT IS NEEDED DAILY?
150 7 SUPER FRUITS
157 CALORIE METER
158 GO BEAUTIFUL WITH FRUITS
159 Tips ot Help You Eat Firstu
250 Maek Firtu Meor Aaepplgin
251 Sehlf-lefi fo cmmnoo firstu
95 SHUBHASHYA SHIGHRAM 252 DO YOU KNOW?

3. NATURE’S BOON FRUITS www.sastasundar.com
3 SCIENTIFIC MEANING OF FRUITS
In botany, a fruit is an edible part of a
flowering plant that derives from specific
tissues of the flower, one or more ovaries,
and in some cases accessory tissues. Fruits
are the means by which these plants
disseminate seeds.
Nature’s Boon

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Fruits are nature’s wonderful gift to mankind. They are
indeed medicines packed with vitamins, minerals,
anti-oxidants and many photo-nutrients (plant derived
micronutrients). They are an absolute feast to our sight,
not just because of their colour and flavour but for their
unique nutrition-profile that help the human body to
get rid of diseases and stay healthy!
Eating fruit provides health benefits - people who eat
more fruits and vegetables as part of an overall healthy
diet are likely to have a reduced risk of some chronic
diseases. Fruits provide nutrients vital for health and
maintenance of your body.
4 FRUITS AND US
NAtural Medicine

5. NATURE’S BOON FRUITS www.sastasundar.com
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart
diseases, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against
certain types of cancers.
Diets rich in foods containing fibre, such as some vegetables and fruits, may reduce the risk of heart
disease, obesity, and Type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood
pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food
may be useful in helping to lower calorie intake.
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5 HEALTH BENEFITS

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Most fruits are naturally low in fat, sodium, and calories. None of the fruits have cholesterol.
Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fibre, vitamin C,
and folate(folic acid).
Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas,
prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
Dietary fibre from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of
heart disease. Fibre is important for proper bowel function. It helps reduce constipation. Fibre containing foods such
as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fibre.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and
gums healthy.
Folate(folic acid) helps the body to form red blood cells. Women of childbearing age who may become pregnant
should consume adequate folate from foods, and in addition 400 mg of synthetic folic acid from fortified foods or
supplements. This reduces the risk of neural tube defects and anencephaly during foetal development.
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6 BANK OF NUTRIENTS
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7. NATURE’S BOON FRUITS www.sastasundar.com
We should try to eat fruits whole rather than
cutting them in pieces. Say we can always eat
Apple, Banana, Pear, Plum, Strawberry etc. whole
rather than cutting them because when we cut them
into small pieces, we lose vitamins from the surfaces.
The larger the exposed area, more are the nutrients.
Of course, large fruits are exceptions to this as you
cannot have water melon or papaya as whole.
So next time when you take an apple or guava, wash
it, chew on it and let the juice flow. Never put the fruits
in a juicer because this will lead to loss of nutrients.
It is also to be kept in mind that fruits should be
washed first followed by cutting.
7 CUTTING ETIQUETTES
Eat Whole Fruits

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8 HOW MUCH FRUIT IS NEDED DAILY?
The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily
amounts are shown in the chart.
For Dose
2-3 years old Children 1 cup**
4-8 years old Children 1 to 1 ½ cups**
9-13 years old Girls 1 ½ cups**
14-18 years old Girls 1 ½ cups**
9-13 years old Boys 1 ½ cups**
14-18 years old Boys 2 cups**
19-30 years old Women 2 cups**
31-50 years old Women 1 ½ cups**
51+ years old Women 1 ½ cups**
19-30 years old Men 2 cups**
31-50 years old Men 2 cups**
Men 51+ years old Men 2 cups**
** These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical
activity, beyond normal daily activities. Those who are more physically active may be able to consume more
while staying within calorie needs.

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First Things First
9 SHUBHASHYA SHIGHRAM
The best time to eat fruits is first thing in the
morning after a glass of water. Eating fruits
right after a meal is not a great idea, as it may
not be digested properly. The nutrients may not
be absorbed properly either.
You need to leave a gap of at least 30 minutes
between a meal and a fruit snack. Ideally, one
should eat fruits an hour before the meal or two
hours after, if they have diabetes or any other
digestive problem like acidity. This is because,
sometimes, diabetes is accompanied with
digestive problems.

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10 7 SUPER FRUITS
Let us delve deep into the benefits of seven fruits which are good for our health.
Apple
One cup of apples (138 grams) provides about 81 calories and
contains about 21 grams of carbohydrates and 3.7 grams of
fibre. Apples contain flavonoids, quercetin, catechin, phloridzin
and chlorogenic acid that protect the heart as they are potent
antioxidants.
Flavonoids prevent excessive inflammation, regulate blood
pressure, prevent too much clumping together of blood platelets;
both soluble and insoluble fibre in apples helps lower LDL (bad)
cholesterol levels.
Eating an apple daily increases one day of your life.

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11 7 SUPER FRUITS
BANANA
One banana (118 grams) provides about 108 calories and
contains about 27 grams of carbohydrates, 1.2 grams of
protein and 2.8 grams of Fibre. It also contains Vitamin B6 and
Vitamin C and minerals like manganese and potassium.
The rich potassium content is essential for maintaining normal
blood pressure and heart function. The fibre content lowers
cholesterol, which also protects the heart.
Bananas have antacid effects thus protecting against effects of
stomach acids.
The potassium found in bananas also counteracts increased
urinary calcium , thus preventing bones from thinning out at a
fast rate.

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12 7 SUPER FRUITS
CRANBERIES
Half a cup of cranberries (47 grams) provides about 23
calories and contains about six grams of carbohydrates and
1.9 grams of fibre. Cranberries also contain Vitamin C, Vitamin K
and Manganese.
This fruit protects from urinary tract infections and are anti-viral
and anti-bacterial. They contain quinic acid, which prevents
calcium and phosphate ions from reacting to form kidney stones.
Cranberries are heart-healthy. They improve blood vessel
functions and protect against heart attack or stroke.

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13 7 SUPER FRUITS
GRAPES
One cup of grapes (90 grams) provides about 61 calories and
contains about 16 grams of carbohydrates and 0.9 grams of
fibre.
The fruit also contains Vitamin B1, Vitamin B6, Vitamin C and
minerals like manganese and potassium. Resveratrolin grapes
keeps the heart muscle healthy by increasing blood supply.
It also lowers the risk of Alzheimer’s and helps protect against
prostate, lung, liver and breast cancer by inhibiting events that
lead to cancer.

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14 7 SUPER FRUITS
KIWI FRUIT
One kiwifruit (76 grams) provides about 46 calories, containing
about 11 grams of carbohydrates and 2.5 grams of fibre.
It also contains minerals like copper, magnesium, manganese and
potassium and potent antioxidants that are heart-healthy.
Kiwifruit is a rich source of Vitamin C and Vitamin E, which helps
prevent colon cancer, atherosclerosis and diabetic heart disease. Its
fibre helps keep blood sugar levels under control, thus, making it a
healthy snack for diabetics.
Kiwifruit reduces the severity of asthma symptoms. Children who eat
kiwifruit and citrus fruits regularly are less likely to have respiratory-related
health problems including wheezing, shortness of breath or
night coughing.
Eating three to five servings of the fruit a day protects your eyes against
oxidative damage and senior citizens from macular degeneration.

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15 7 SUPER FRUITS
ORANGE
One orange (130 grams) provides about 62 calories, 15.3 grams of
carbohydrates, 1.2 grams of protein and 3.1 grams of fibre.
The fruit is a rich source of Vitamin C and also contains Vitamin A, thiamine,
folates, calcium, and potassium; its 170 different phytonutrients and 60+
flavonoids have anti-inflammatory, anti-tumour and blood clot-inhibiting
properties and are strong antioxidants.
Oranges are heart-healthy - their potassium content helps lower blood pressure,
protecting against stroke and cardiac arrhythmias. Limonin in oranges and
other citrus fruits help fight mouth cancer, skin cancer, lung cancer, breast
cancer, stomach cancer and colon cancer. Limonin is a potent anti-carcinogen
that may continuously prevent cancerous cells from proliferating.
Oranges also help prevent kidney stones. They help increase urinary pH value
and increase citric acid excretion, reducing the risk of calcium oxalate stones
from forming.
And a daily glass of freshly squeezed orange juice can significantly lower your
risk of developing rheumatoid arthritis.

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16 7 SUPER FRUITS
PAPAYA
One papaya (304 grams) provides about 118 calories, contains
about 30 grams of carbohydrates, 1.8 grams of protein and
5.4 grams of fibre.
It is a rich source of heart-healthy nutrients, Vitamin C, Vitamin
A, folates, Vitamin E, and Vitamin K and contains potassium.
Papaya’s powerful antioxidants help prevent the oxidation of
LDL (bad) cholesterol, while its fibre helps reduce high cholesterol
levels .The fruit protects against colon and prostate cancer.
Papain in papaya reduces inflammation, reducing the severity
of symptoms of conditions like asthma, osteoarthritis and
rheumatoid arthritis.

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17 CALORIE METER
Fruits (per 100gm serving) Calories Sugar gm Fat gm Carbs gm
Apples 52 10.39 0.17 13.81
Apricots 48 9.24 0.39 11.12
Avocados 160 0.66 14.66 8.53
Bananas 89 12.23 0.33 22.84
Blackberries 43 4.88 0.49 9.61
Blueberries 57 9.96 0.33 14.49
Cantaloupe 34 7.86 0.19 8.16
Cherries, sweet 63 12.82 0.20 16.01
Dates, medjool 277 66.47 0.15 74.97
Figs 74 16.26 0.30 19.18
Grapefruit 32 6.98 0.10 8.08
Grapes, thompson seedless 69 15.48 0.16 18.10
Guavas 68 8.92 0.95 14.32
Honeydew 36 8.12 0.14 9.09
Kiwi fruit 61 8.99 0.52 14.66
Lemons 29 2.50 0.30 9.32
Limes 30 1.69 0.20 10.54
Mangoes 65 14.80 0.27 17.00
Nectarines 44 7.89 0.32 10.55
Oranges 47 9.35 0.12 11.75
Papayas 39 5.90 0.14 9.81
Peaches 39 8.39 0.25 9.54
Pears 58 9.80 0.12 15.46
Pineapple 50 9.85 0.12 13.12

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18 GO BEAUTIFUL WITH FRUITS
A cup of fruit juice a day is sure to guarantee a clear complexion. Fruit facials have been there for at least a
decade now. What better way to pamper your skin than with pure stuff. Some examples are :
BANANA
Bananas are rich in vitamin A, B and E and hence
work as an anti-ageing agent.
Lemon
Rich in Vitamin C, helps rejuvenation of the skin. It
helps diminishing the scar marks. Rubbing gently
on elbows can remove the darkness. It is a natural
bleach.
Papaya
Papaya is rich in antioxidants and contain a special
enzyme called papain that can kill dead cells and
cure skin impurities.
Orange
Apart from Vitamin C, it contains collagen that
reduces skin ageing and helps tightening the
same. Also the dried peel of orange can be used as
a natural scrub.
Mango
The king of fruits for not just its taste but also
for health benefits. The soft pulpy fruit has an
amazing effect on skin too. Rich in vitamin A
and antioxidants, it fights against skin ageing,
regenerates skin cells and restores the elasticity of
skin.

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19 Tips to Help You Eat Fruits
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AT MEALS
At breakfast, top your cereal with bananas or
peaches; add blueberries to pancakes; drink
100% orange or grapefruit juice. Or, mix fresh
fruit with plain fat-free or low-fat yogurt.
At lunch, pack a tangerine, banana, or grapes to
eat, or choose fruits from a salad bar. Individual
containers of fruits like peaches or apple sauce
are easy to carry and convenient.
At dinner, add crushed pineapple or include
orange sections or grapes in a tossed salad.
Make a Waldorf salad, with apples, celery,
walnuts, and a low-calorie salad dressing.
For dessert, have baked apples, pears, or a fruit
salad.
AS SNACKS
Cut-up fruit makes a great snack. Cut them
yourself fresh.
Dried fruits also make a great snack. They are easy
to carry and stores well. Since, they are dried, ¼th
cup is equivalent to ½ cup of other fruits.
Keep a package of dried fruit in your desk or
bag. Some fruits that are available dried include
apricots, apples, pineapple, bananas, cherries,
figs, dates, cranberries, blueberries, prunes (dried
plums), and raisins (dried grapes).
As a snack, spread peanut butter on apple slices
or top plain fat-free or low-fat yogurt with berries
or slices of kiwi fruit.
Frozen juice bars (100% juice) make healthy
alternatives to snacks.
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20. NATURE’S BOON FRUITS www.sastasundar.com
20 Make Fruit More Appealing
Many fruits taste great with a dip or dressing. Try fat-free
or low-fat yogurt as a dip for fruits like strawberries or
melons.
Make a fruit smoothie by blending fat-free or low-fat milk
or yogurt with fresh or frozen fruit. Try bananas, peaches,
strawberries, or other berries.
Try unsweetened apple sauce as a lower calorie substitute
for some of the oil when baking cakes.
Try different textures of fruits. For example, apples are
crunchy, bananas are smooth and creamy, and oranges
are juicy.
For fresh fruit salads, mix apples, bananas, or pears with
acidic fruits like oranges, pineapple, or lemon juice to keep
them from turning brown.
Mixed Fruits
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21 Shelf-life of common fruits
BANANA
Three-four days
Apple
Up to a week
Pears
Five-six days
Papayas
Two-three days (depends
on how ripe the papayas
are to begin with)
Chickoos
Two days (depends on the
ripeness)
Most other ripe fruits have a shelf life of up to three days if stored in the refrigerator.

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22 DO YOU KNOW ?
Banana is not a fruit in reality, it is a herb.
Pumpkins and avocados are fruits not vegetables.
An average strawberry has around 200 seeds.
Tomatoes are fruits and not vegetables.
Apples float in water because they are 25% air.
An apple tree can produce up to 400 apples a year.
Mangoes are the most favourite and number 1 fruit in the world.
There are over 7000 different types of apples grown all over the world.
Kiwi contains twice as much Vitamin C as an orange.
You can speed up the ripening of a pineapple by standing it upside down.
A banana ripens quickly (overnight), when you put it into a brown paper
bag with an apple or tomato.
Eating an apple is a more reliable method of staying awake than
consuming a cup of coffee. The natural sugar in an apple is more potent
than the caffeine in coffee.
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Mixed fruits
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23. Thank you
By Team