Passion fruit. Note for oval shaped ripening fruit with smooth waxy surface and fine white specks.	Golden yellow passion fruit. Note for thick rind. Inside view, showing pulpy juice with numerous tiny, dark brown or black, pitted seeds.

The passiflora plant requires well-drained fertile soil and good moisture to flourish. It grows quickly and reaches about 15-20 feet per annum once established. Its average life span is about 5-7 years.
Over five hundred cultivate types exist; however, two main type purple and yellow passion fruits are widely cultivated. During each season, the vine bears greenish-white fragrant flowers. The fruit features round to oval shape, 4 to 8 centimeters in diameter, have a tough shell mangosteen-like rind. Average weight is about 35-50 g.
Inside, the fruit consists of membranous sacs containing light orange-colored, pulpy juice with numerous small, hard, dark-brown or black, pitted seeds. Yellow passions are generally larger than the purple varieties, but the pulp of the purple fruit is less acid, richer in aroma and flavor, and has a higher proportion of juicy pulp.

Health benefits of passion fruit

• Delicious, passion fruit is rich source of antioxidants, minerals, vitamins and fiber. 100 g fruit contains about 97 calories.
  
• The fruit is a very good source of dietary fiber. 100 g fruit pulp contains 10.4 g or 27% of fiber. Good fiber in the diet helps remove cholesterol from the body. In addition dietary insoluble fiber by acting as a bulk laxative helps protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon as well as binding to cancer-causing chemicals in the colon.
  
• Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.
  
• The fruit contains very good levels of vitamin-A (provides about 1274 IU per 100 g), and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.
  
• Vitamin A is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids helps to protect from lung and oral cavity cancers.
  
• Fresh granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.
  
• Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus are present in adequate amounts in the fruit.
  

Fruit nutrition facts

                           Welcome to the fruit nutrition .

Why fruits?

Fruits are nature’s wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are an absolute feast to our sight, not just because of their color and flavor but their unique nutrition-profile that help the body stay fit and healthy!

1. Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.
   
2. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.
   
3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value, which is something measured by their "Oxygen Radical Absorbent Capacity" or (ORAC).
   
4. Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. These pigments tend to concentrate just underneath the skin.
   
5. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Their overall benefits are manifold! Fruit nutrition benefits are infinite! You are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc., and the list of fruit nutrition benefits never ends!

Health benefits of banana fruit

Banana (Musa acuminata colla).	Raw mature banana put for sale in a market. Photo courtesy: tanbis19

Banana is a perennial herbaceous plant that develops from the underground rhizome. It flourishes well under tropical moisture-rich, humid low-lying farmlands.
In fact, the whole plant is a false stem (pseudo-stem), consisting of broad leaves along with their petioles overlapping around each other in a circular fashion standing up to 2 to 6 meters tall from the ground surface depending upon the cultivar types. At maturity, the rhizome gives rise to flower (inflorescence) that is carried up on a long smooth nu-branched stem through the center of the pseudo-stem emerging out at the top in the center of the leaf cluster. The flower subsequently develops to hanging bunch consisting of 3 to 20 hands (tiers), each with at least 5-10 fingers (fruits) in each hand (tier). Banana plant or plantain bears hanging clusters of fruits as a bunch. Fruits are arranged in tiers, with 6-20 fruits in each tier.

Banana plant.

There are several cultivars of banana grown with different size (4”-9”inch), color (yellow to brown), weight (70-150g) and taste. Structurally, fruit has a protective outer skin and delicious, sweet and tart, creamy-white color edible flesh inside.
Plantains are other cultivar types, more often used as cooking bananas. They are closely related to the familiar fruit banana or dessert banana. Plantains are used as a staple diet in Thailand, Laos, and other Southeast Asian as well as in many parts of tropical African and Caribbean regions.

Health benefits of banana fruit

• Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
  
  
• Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
  
  
• The fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
  
  
• It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, ß and α-carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  
  
• It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body.
  
  
• The fruit is an also moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  
  
• Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  
  
• Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium

HEALTH BENIFTS OF KIWI(CHINESE GOOSBERRY)

Health benefits of Kiwi fruit Kiwifruit is a very rich source of soluble dietary fiber (3.8 g per 100 g of fruit OR 10% of RDA), which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon. The fruit is an excellent source of antioxidant vitamin-C; providing about 154% of the DRI (daily-recommended intake). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful free radicals. Kiwi fruit contains very good levels of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of kiwifruit (gold, raw) is 1210 µmol TE/100 g. Research studies have shown that certain substances in kiwi-fruit functions as blood thinner function similar to aspirin; thus, it helps prevent clot formation inside the blood vessels and protect from stroke and heart-attack risk. Kiwi-fruit seeds are an excellent source of omega-3 fatty acids. Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental disorders in children. Fresh kiwi fruit is a very rich source of heart-healthy electrolyte "potassium." 100 g contains 312 mg or 7% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure by countering malefic effects of sodium. It also contains good amounts of minerals like manganese, iron and magnesium. Manganese is used in the body as a co-factor for the powerful antioxidant enzyme, superoxide dismutase. Magnesium is an important bone-strengthening mineral like calcium. See the table below for in depth analysis of nutrients: Kiwi fruit or Chinese gooseberry (Actinidia chinensis), Fresh, Nutrient value per 100 g . (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 61 Kcal 3% Carbohydrates 14.66 g 11% Protein 1 g 2% Total Fat 0.52 g 2% Cholesterol 0 mg 0% Dietary Fiber 3 g 8% Vitamins Folates 25 µg 6% Niacin 0.341 mg 2% Riboflavin 0.025 mg 2% Thiamin 0.027 mg 2% Vitamin A 87 IU 3% Vitamin C 92.7 mg 154% Vitamin E 1.46 mg 10% Vitamin K 40.3 µg 34% Electrolytes Sodium 3 mg 0% Potassium 312 mg 7% Minerals Calcium 34 mg 3.5% Copper 0.130 mg 14% Iron 0.31 mg 4% Magnesium 17 mg 4% Manganese 0.098 mg 4% Zinc 0.14 mg 1% Phyto-nutrients Carotene-ß 52 µg -- Crypto-xanthin-ß 0 µg -- Lutein-zeaxanthin 122 µg -- Selection and storage Kiwifruit season begins by September and lasts until November. Though they are available throughout most of the year, they are at their best between August until December. Mature fruits harvested from the vine carefully; the unripe stuff appears hard, starchy, and closely resembles the sapodilla (sapote) fruit. Place raw kiwi-fruits in a plastic bag for 4-6 days to ripen. Keeping them in a paper bag with an apple, banana or pears will help to augment ripening process. In the stores, choose kiwi featuring intact skin, without any surface blemishes or cuts. Ripe-kiwis yield to gentle pressure when pressed with the thumb. Ripe kiwi-berries have a short shelf life and damage early if kept open at room temperature. For extended shelf-life, keep them in the refrigerator set at appropriate humidity. Preparation and serving methods Fresh, delicious, succulent kiwifruit can be eaten all alone. Wash under cold running water and gently peel the skin. Once cut, the slices should be eaten soon as they become soggy if left open in the air. Here are some serving tips: Kiwifruits are so delicious that they can be eaten as they are without any additions. Enjoy their unique flavor. Serve sliced kiwi fruit and strawberries with yogurt, whose flavors are naturally complementary with each other. Mixture of sliced kiwi-fruit and pineapple together to make sauce, add it to marinate chicken breast and boil. The active compound, actinidin in kiwi fruit helps tenderizing meat products. The fruit is also used in the preparation of New Zealand’s popular dessert, Pavloa. It is also used in the preparation of muffins, cheesecake, pie, juice and jellies.