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Nutritive value and benefits of common fruits and cucumber

 

Here's a comparison of the nutritive value and benefits of sweet lime, papaya, carrots, cucumber, watermelon, guava, banana, grapes, apples, and mango. Specific high benefits and significant aspects like glycemic index are mentioned for each. Diabetes patients should take only low glycemic index food items.

 

 1. Sweet Lime (Mosambi)

- Nutritional Highlights: High in Vitamin C, moderate fiber content, low calories.

- Benefits: Boosts immunity, aids digestion, promotes skin health, detoxifies the liver.

- Glycemic Index: Low (43-55).

 

 2. Papaya

- Nutritional Highlights: Rich in Vitamin C and A, high in fiber, contains enzymes like papain.

- Benefits: Supports digestion, enhances skin health, boosts immunity, has anti-inflammatory properties.

- Glycemic Index: Medium (60).

 

 3. Carrots

- Nutritional Highlights: High in beta-carotene (Vitamin A), fiber, potassium.

- Benefits: Improves vision, supports skin health, promotes heart health, aids digestion.

- Glycemic Index: Low (16-47).

 

 4. Cucumber

- Nutritional Highlights: Very high water content, low in calories, contains Vitamin K.

- Benefits: Hydrates the body, supports skin health, aids in weight management, provides antioxidants.

- Glycemic Index: Low (15).

 

 5. Watermelon

- Nutritional Highlights: High in water, contains Vitamin C and A, moderate in lycopene.

- Benefits: Hydrates, reduces muscle soreness, supports heart health, provides antioxidants.

- Glycemic Index: Medium to high (72), but low glycemic load due to high water content.

 

 6. Guava

- Nutritional Highlights: Extremely high in Vitamin C, good fiber content, contains folate.

- Benefits: Boosts immunity, improves digestion, supports heart health, helps in weight management.

- Glycemic Index: Low (12-24).

 

 7. Banana

- Nutritional Highlights: High in potassium, Vitamin B6, and Vitamin C, moderate fiber.

- Benefits: Supports heart health, provides energy, aids digestion, regulates blood pressure.

- Glycemic Index: Medium (51-55 for ripe bananas).

 

 8. Grapes

- Nutritional Highlights: Contains Vitamin C and K, antioxidants like resveratrol, moderate sugars.

- Benefits: Supports heart health, provides antioxidants, may improve brain function, aids digestion.

- Glycemic Index: Medium (46-59).

 

 9. Apples

- Nutritional Highlights: High in fiber (pectin), Vitamin C, low in calories.

- Benefits: Supports heart health, aids digestion, helps in weight management, provides antioxidants.

- Glycemic Index: Low (32-44).

 

 10. Mango

- Nutritional Highlights: Rich in Vitamin C and A, contains fiber, moderate sugars.

- Benefits: Boosts immunity, supports skin health, aids digestion, provides antioxidants.

- Glycemic Index: Medium (51-56).

 

 Summary:

- High Vitamin C: Sweet lime, papaya, guava, mango.

- High Fiber: Apples, guava, papaya.

- High in Hydration: Cucumber, watermelon, sweet lime.

- Low Glycemic Index: Guava, apples, carrots, cucumber.

- High in Potassium: Bananas, sweet lime, watermelon.

 

Glycemic index is to be considered for diabetics.

Each of these fruits and vegetables offers unique benefits, making them valuable additions to a balanced diet. Their glycemic index and specific nutrient profiles cater to different health needs and dietary preferences.


Compiled by Dr M Khalid Munir , MBBS, Cert in diabetes ( Univ of Copenhagen). Ex consultant Kamineni wockhardt hospital, Hyderabad. For in person consultation or online video consultation, Whatsapp 9959098255


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