Group IV. ‘Fruits and Vegetables’
1. Fruits: Fruits like ripe mangoes, papaya and peaches are particularly rich in carotene. Oranges and all other citrus fruits are rich source of Vi tamin C. Fresh fruit juice is known for healthy teeth and gums, healing wounds and clean complexion. Indian gooseberry (Amla) and Guava are very rich sources of Vitamin C. They are also cheapest among the fruits. Bananas are rich sources of carbohydrates. Fruits provide fruit sugar lactose. They also provide roughage necessary for regulation of the body processes. Fruits like apple and plums contain high amounts of pectin and are used for making jams and jellies. Apples, bananas and grapes are poor sources of Vitamin C.
2. Vegetables: Vegetables vary in appearance, taste, flavour and nutrient content. Different vegetables grow in different climatic conditions. Green leafy vegetables are rich in Calcium, Iron and Vitamin A. Because of high fibre content they are known to have mild laxative effect. Root vegetables are rich in carbohydrates and carotene content. Vegetables eaten as salads are also rich in Vitamin C.
| Fruits and vegetables |
Nutrients Supplied |
| Fruits : Mango,guava, Tomato, papaya. orange, Sweet lime, watermelon |
Carotenoids, Vatimin-C, Fibre |
| Vegetables (Green leafy) |
|
| Amaranath, spanish, Gogu, Drumstick leaves, coriander leaves, Mustard leaves, Fenugrek leaves |
nvisible Fats, corotenoids, Vitamin-B2 Folic Acid, CAlcium, Iron, Fibre |
| Other vegetables : |
|
| Carrots, Brinjal, ladyfinger, capsicum, Beans, Onion, Drumstick, Potatoes, Cauliflowers |
Carotenoids, Folic Acid, Calcium, Fibre |
