We all do include the seasonal foods in our daily diet because it’s been said that these foods are healthy for your life and is included  from our traditions. But have you ever thought the food that is bought by you and made for your family is healthy or not and if yes, then why. Here are some common food items that are included in every home along with its healthy benefits.   

Items Nutritional Values Recommended for
Protein Carb Fat Mineral Vitamin
C

Fruits

Mangoes 0.6 16.9 0.4 0.4 16 It protect against heart disease and other ailments; treat acidity and poor digestion
Green Apples 0.2 13.4 0.5 0.3 1 Good for strong bones & teeth, aids vision, anti-cancer properties.
Apples 0.2 13.4 0.5 0.3 1 Helps in controlling weight, lower the risk of heart problem & fights cancer. Prevents Osteoporosis.
Oranges 0.7 10.9 0.2 0.3 30 Improves skin. Controls heart rate & blood pressure. Helps in diabetes, asthma, TB, kidney stone.
Watermelon 0.2 3.3 0.2 0.2 1 Low in glycemic load due to which it’s given to diabetic. Also helps in asthma, atherosclerosis, and arthritis. Boosts immunity.
Guava 0.1 9 0.2 0.6 212 Excellent for digestion, prevents bloating & water retention. Promotes healthy & glowing skin. Boosts immunity.
Custard Apples 1.6 23.5 0.4 0.9 37 Good for healthy skin, better vision & healthy hairs. Helps the body form Hemoglobin. Aids digestion.
Sapota 0.7 21.4 1.1 0.5 6 Excellent bulk laxative, relieve constipation, help limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders
Sweet lime 0.8 9.3 0.3 0.7 54 Prevents diarrhea & dysentery. Helps in healing eye damage & toothache, bleeding gums. Prevents nausea.
Pomegranate 1.6 14.5 0.1 0.7 16 Lowers cholesterol levels & promotes optimal blood flow to the heart. Good for diarrhea.
Pineapple 0.4 10.8 0.1 0.4 39 Good for arthritis pain, helps in strengthening bones & give extra iron to your bones. Prevents throat infections.
Muskmelon 0.3 3.5 0.2 0.4 26 Control blood pressure, constipation. Maintains healthy skin due to Vitamin A.
Papaya 0.6 7.2 0.1 0.5 57 Relieve morning sickness, improves digestion, liver disorder. Good for skin. Prevents arthritis, edema & osteoporosis.
Green Grapes 0.5 16.5 0.3 0.6 1 Helps in glowing skin, prevent bacterial & fungal infections
Black Grapes 0.6 13.1 0.4 0.9 1 Lower the risks of developing a blood clot, reduce heart disease risks, enhances memory, and concentration, good for diabetes.
Sweet Tamarind 2.8 62.5 6 2 Useful in treating burns. Cure sore throats. Helps in jaundice, promotes healthy heart.
Cherries 1.1 13.8 0.5 0.8 7 Relieve the pain & inflammation of arthritis, gout, muscle pain, back pain. Regulates sleep cycles.
Plums 0.7 11.1 0.5 0.4 5 Better blood circulation, control heart rate & blood pressure. Helps in digestion due to fiber.
Kiwi 0.8 10.12 0.36 0.5 63.3 Helps in lowering BP & heart diseases, strengthening bones and boosts immunity. Prevents anemia.
Pears 0.6 11.9 0.2 0.3 0 Aid in blood clotting, strengthens the immunity. Source of energy.
Coconut 4.5 13 41.6 1 1 Boosts energy, good for bodybuilding. Prevents simple goiter (thyroid).
Bananas 1.2 27.2 0.3 0.8 7 Helps in the formation of blood, absorption of iron, helps in muscle building due to potassium content
Lemon 1 11.1 0.9 0.3 39 Helps in nausea, heartburn and parasites; natural antiseptic medicine, can participate to cure problems related to skin; used in dental care also.
Vegetables
Onions 1.2 11.1 0.1 0.4 11 Helpful in the alleviation of the following ailments: Asthma, bacterial infections, cough, colds, influenza, insomnia, obesity, pneumonia, TB, vertigo, neuritis, bronchitis.
Potatoes 1.6 22.6 0.1 0.6 17 Protect against colon cancer, improves insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations
Tomatoes Desi 0.7 3.1 0.1 0.3 17 Lycopene, present in tomatoes neutralize free radicals, cleanses the body thereby lowering the risk of prostate cancer, good for skin
Tomatoes 1.9 3.6 0.1 0.6 31 Lycopene, present in tomatoes neutralize free radicals, cleanses the body thereby lowering the risk of prostate cancer, good for skin
Cabbages 1.8 4.6 0.1 0.6 124 Boosts the immune system, good for eyes & skin, cleans the digestive system, boosts energy metabolism
Cauliflower 5.9 7.6 1.3 3.2 56 Promotes healthy heart and reduce the risk of strokes
Pumpkin 1.4 4.6 0.1 0.6 2 Contains Beta-carotene, a powerful antioxidant as well as an anti-inflammatory agent, good for diabetes , kidney patients
Arbi 3 21 0.1 1.7 0 Important component of cell and body fluids that help regulate heart rate and blood pressure.
Snake gourd 0.5 3.3 0.5 0.3 0 Keep your digestive system healthy, wards off constipation; keeps diabetes at bay, helps to lose weight
Bitter gourd 1.6 4.2 0.2 0.8 88 Diuretic, sedative and anti-bilious helpful in reducing constipation, flatulence and even pile
Bottle gourd 0.2 2.5 0.1 0.5 0 Helps in diabetes, weight loss, with digestive problems like constipation & flatulence.
Green Peas 7.2 15.9 0.1 0.8 9 Lutein present in it helps reduce the risk of age-related macular degeneration and cataract, have low glycemic index
Radish 0.7 3.4 0.1 0.6 17 Has a positive effect on asthma due to its anti-inflammatory properties
Carrot 0.9 10.6 0.2 1.1 3 Carotene present boosts immunity and prevents night blindness, good for skin.
Capsicum 1.6 4.3 0.3 0.7 137 Helps in weight loss. Helps in keeping skin healthy & eyesight. Boosts immune system.
Broad Beans 4.5 7.2 0.1 0.8 12 Essential for the growth & development of new cell, boosts immune system.
Beans 1.7 4.5 0.1 0.5 24 Rich in antioxidants which help prevent the risk of heart disease with anti-inflammatory properties.
Ladyfingers 1.9 6.4 0.2 0.7 13 Traps excess cholesterol, excess bile, and certain toxin help prevent constipation, bloating and gas.
Brinjal 1.4 4 0.3 0.3 12 Cardio-protective factors as is very low in calories; lower total body cholesterol level, helps control blood sugar and helps regulate digestive functions
Cucumber 0.4 2.5 0.1 0.3 7 Provide relief from digestive problems and even ulcer, useful for the problem of high and low BP, heals diseases related to kidney, liver & pancreas
Palak 2 2.9 0.7 1.7 28 Helps to prevent atherosclerosis and helps fight cancer, good for weight loss
Methi 4.4 6 0.9 1.5 52 Effective in treating anemia, diabetes, anti-inflammatory benefits
Lemon Grass 1.8 7.3 0.3 0.1 2.6 Used in treating digestive tract spasms, stomachache, HBP, vomiting, common cold.
Gingers 2.3 12.3 0.9 1.2 6 Anti-inflammatory, anti-flatulent, anti-microbial properties, nerve soothing, motion sickness, migraine, control heart rate & BP
Green Chilies 2.9 3 0.6 1 111 Boosts immunity, anti-diabetic & anti-bacterial properties.
Garlic 6.3 29.8 0.1 1 13 Reduces cholesterol production, decreases risk of cardiovascular diseases, high BP, stroke, anti-viral, anti-bacterial, anti-fungal activities.
Beetroots 1.7 8.8 0.1 0.8 10 Helps clean the kidneys & gallbladder. Good for heart diseases.
Coccinia 1.2 3.1 0.1 0.5 15 Used to treat leprosy, fever, asthma, bronchitis & jaundice, recommends to diabetic patients.
Parwals 2 2.2 0.3 0.5 12 Help to treat skin infection, fever, constipation. Control blood sugar levels & cholesterol in the body.
Drumstick 2.5 3.7 0.1 2 120 Boosts immunity, plays a vital role in hair-growth & skin health.
Colocasia 0.3 3.6 0.3 1.2 3 Regulates heart rate & blood pressure.
Amarathus 2.8 4.8 0.3 2.1 10 Aids the risk of diabetes, heart disease & stroke. High blood pressure lowers cholesterol levels.
Broccoli 2.8 6.6 0.4 2 89.2 Helps to normalize blood sugar, helps to detoxify the body, help prevent cancer, anti-viral, anti-bacterial properties.
Turnip 0.5 6.2 0.2 0.6 43 Prevents cancer, inflammation and helps boosts immunity.
Baby corn 0.2 1.5 0.1 0.1 0.1 Helps keep you feel full & hence helps lower your body weight
Tapioca 0.7 38.1 0.2 1 25 Help in increase in circulation & RBC count, improves digestion, lower cholesterol, prevents diabetes, protects heart health, and improves metabolic activities.
Leeks 1.8 17.2 0.1 0.7 11 Prevents the risk of cardiovascular disease, stroke, and osteoporosis.
Avocados 1.7 0.8 22.8 1.1 0 Helps prevent osteoarthritis, anti-cancer, anti-inflammatory properties.
Tinda 1.4 3.4 0.2 0.5 18 Controls Blood Pressure, heart diseases & stroke, prevents cancer formation, helps in digestion, diarrhea, relieves stomach acidity.
Amla 0.5 13.7 0.1 0.5 600 Improves eye vision & skin, prevent ageing, increases immunity, prevents constipation & anemia, improve cardiovascular health, protect diabetes.
Cereals & Pulses
Atta(whole) 12.1 69.4 1.7 2.7 0 Reduces the risk of heart diseases, lowers BP, cholesterol. Good for diabetes. Helps lose weight.
White Rice 2.7 28 0.3 0.1 0 Can include but in a de-starch form steamed with a lot of healthy veggies.
Brown Rice 2.6 23 0.9 1 0 Good for indigestion, diarrhea, dysentery, nausea, skin disorder & High BP. Prevents chronic constipation.
Moong  Dal 24 56.7 1.3 3.5 0 Helps to lose weight, helps in the formation of RBC, lowers cholesterol, aids digestion & relieve constipation.
Urad Dal 24 59.6 1.4 3.2 0 Rich in fiber which makes it easy to digest, good for heart too. Reduces cholesterol & boosts energy.
Toor Dal 22.3 57.6 1.3 3.2 0 Help to prevent constipation and promote regularity
Channa Dal 17.1 60.9 5.3 3 3 Richest source of protein & keeps diabetes at bay.
Masoor Dal 25.1 59 0.7 2.1 0 Very good for people suffering from bile reflux, and it also improves the blood circulation in the body.
Lobia 24.1 54.5 1 3.2 0 High quality antioxidant, lowers cholesterol levels, keeps diabetes at bay, boosts immunity
Kabuli Channa 24 52 1 3 0 Helps to increase hemoglobin levels as it is rich in iron and folic acid.
Rajma 22.9 60.6 1.3 3.2 0 Good for brain, improves bowel movements, helps lower heart risks & diabetes, and boosts energy.
Sabudana 0.2 87.1 0.2 0.3 0 Energy boosting food, help with muscle contractions and water balance. Is basically considered as a fasting food.


But one should remember that their is a science when you you combine foods together. If the food combination gets wrong then you will feel gastro related problem. So to get the right combination of food in your diet join us “Gonutrygo” to get your 15 days free trial pack
.