Limes are small, tangy citrus fruits that are not only a culinary favorite but also packed with nutrients that provide numerous health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• Rich in Vitamin C: Boosts the immune system, promotes skin health, and acts as a powerful antioxidant.
• Good Source of Antioxidants: Contains flavonoids and other compounds that help reduce inflammation and protect cells from oxidative damage.
• Supports Digestion: The acidity helps stimulate digestive juices and improve digestion.
• Aids in Weight Management: Low in calories and high in fiber, which helps promote satiety.
• Promotes Heart Health: Contains potassium and other nutrients that support heart function and reduce the risk of heart disease.

Nutrition Facts (per 100 grams):

• Calories: 30 kcal
• Carbohydrates: 10.5 grams
  • Sugars: 1.7 grams
  • Dietary Fiber: 2.8 grams
• Protein: 0.7 grams
• Fat: 0.2 grams

Red cabbage is a highly nutritious vegetable, known for its rich color and crunchy texture. It is packed with vitamins, minerals, and antioxidants that provide numerous health benefits. Here’s a detailed look at its nutritional profile:

Benefits:

• Rich in Vitamins C and K: Vitamin C supports the immune system and acts as an antioxidant, while vitamin K is essential for blood clotting and bone health.
• High in Fiber: Promotes digestive health, helps in maintaining healthy cholesterol levels, and supports weight management.
• Contains Potassium: Helps regulate blood pressure and supports heart health.
• Good Source of Antioxidants: Contains anthocyanins and other compounds that reduce inflammation and protect cells from damage.
• Low in Calories: Makes it an excellent choice for a low-calorie, nutrient-dense diet.

Nutrition Facts (per 100 grams):

• Calories: 31 kcal
• Carbohydrates: 7.4 grams
  • Sugars: 3.8 grams
  • Dietary Fiber: 2.1 grams
• Protein: 1.4 grams
• Fat: 0.2 grams

Cantaloupe, also known as muskmelon, is a refreshing and nutrient-dense fruit. It provides a variety of vitamins, minerals, and antioxidants that contribute to overall health. Here’s a detailed look at its nutritional profile:

Benefits:

• Rich in Vitamin C: Boosts the immune system, promotes healthy skin, and acts as an antioxidant.
• High in Vitamin A: Supports vision health, immune function, and skin health.
• Hydrating: High water content helps maintain hydration and electrolyte balance.
• Low in Calories: Makes it an excellent choice for a healthy, low-calorie snack.
• Good Source of Potassium: Helps regulate blood pressure and supports heart health.
• Contains Antioxidants: Helps reduce inflammation and protects cells from oxidative stress.
• Supports Digestion: Contains dietary fiber, which promotes digestive health.

Nutrition Facts (per 100 grams):

• Calories: 34 kcal
• Carbohydrates: 8.2 grams
  • Sugars: 7.9 grams
  • Dietary Fiber: 0.9 grams
• Protein: 0.84 grams
• Fat: 0.19 grams

Vitamins and Minerals:

• Vitamin A: 3382 IU (68% of the Daily Value)
• Vitamin C: 36.7 mg (61% of the Daily Value)
• Vitamin K: 2.5 µg (3% of the Daily Value)
• Folate: 21 µg (5% of the Daily Value)
• Potassium: 267 mg (8% of the Daily Value)
• Magnesium: 12 mg (3% of the Daily Value)
• Calcium: 9 mg (1% of the Daily Value)
• Phosphorus: 15 mg (2% of the Daily Value)
• Iron: 0.21 mg (1% of the Daily Value)

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Chilli peppers are not only known for their spicy flavor but also for their rich nutritional profile and numerous health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• Rich in Vitamins C and A: Vitamin C boosts the immune system and acts as an antioxidant, while vitamin A supports vision and skin health.
• Contains Capsaicin: This compound provides the heat in chilli peppers and has anti-inflammatory properties, may help with pain relief, and can boost metabolism.
• High in Antioxidants: Helps reduce inflammation and protect cells from damage.
• Good Source of Fiber: Promotes digestive health and helps maintain healthy cholesterol levels.
• Low in Calories: Makes them an excellent choice for adding flavor without adding significant calories.

Nutrition Facts (per 100 grams):

• Calories: 40 kcal
• Carbohydrates: 8.8 grams
  • Sugars: 5.3 grams
  • Dietary Fiber: 1.5 grams
• Protein: 1.9 grams
• Fat: 0.4 grams

Bell sweet peppers, also known as capsicums, are a vibrant and nutritious addition to any diet. They are available in various colors, including green, red, yellow, and orange, each with slightly different nutritional profiles. Here’s a detailed look at the nutritional profile of bell sweet peppers:

Benefits:

• Rich in Vitamins A and C: Vitamin A supports vision and immune health, while vitamin C boosts the immune system and acts as a powerful antioxidant.
• High in Dietary Fiber: Promotes digestive health and helps maintain healthy cholesterol levels.
• Contains Antioxidants: Includes carotenoids such as beta-carotene, lutein, and zeaxanthin, which help reduce inflammation and protect cells from damage.
• Low in Calories: Ideal for weight management and as a healthy, low-calorie snack.
• Good Source of Hydration: High water content helps keep the body hydrated.
• Supports Skin Health: Contains vitamin E, which is essential for maintaining healthy skin.

Nutrition Facts (per 100 grams):

• Calories: 31 kcal
• Carbohydrates: 6 grams
  • Sugars: 4.2 grams
  • Dietary Fiber: 2.1 grams
• Protein: 1 gram
• Fat: 0.3 grams

Apples are one of the most popular and nutritious fruits available. They are rich in essential nutrients and provide various health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Rich in Antioxidants: Contains flavonoids and polyphenols that help reduce inflammation and protect cells from damage.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin C, potassium, and vitamin K.
• Supports Heart Health: The fiber, antioxidants, and potassium content may help lower cholesterol levels and improve heart health.
• Hydrating Properties: High water content helps keep the body hydrated.
• Low in Calories: Suitable for a healthy, low-calorie diet.

Nutrition Facts (per 100 grams of raw apple with skin):

• Calories: 52 kcal
• Carbohydrates: 13.81 grams
  • Sugars: 10.39 grams
  • Dietary Fiber: 2.4 grams
• Protein: 0.26 grams
• Fat: 0.17 grams

Apples are one of the most popular and nutritious fruits available. They are rich in essential nutrients and provide various health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Rich in Antioxidants: Contains flavonoids and polyphenols that help reduce inflammation and protect cells from damage.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin C, potassium, and vitamin K.
• Supports Heart Health: The fiber, antioxidants, and potassium content may help lower cholesterol levels and improve heart health.
• Hydrating Properties: High water content helps keep the body hydrated.
• Low in Calories: Suitable for a healthy, low-calorie diet.

Nutrition Facts (per 100 grams of raw apple with skin):

• Calories: 52 kcal
• Carbohydrates: 13.81 grams
  • Sugars: 10.39 grams
  • Dietary Fiber: 2.4 grams
• Protein: 0.26 grams
• Fat: 0.17 grams

Iceberg lettuce is a popular leafy green vegetable known for its crisp texture and mild flavor. Though often perceived as less nutrient-dense compared to other leafy greens, it still offers several nutritional benefits. Here’s a detailed look at its nutritional profile:

Benefits:

• Low in Calories: Suitable for weight management and low-calorie diets.
• Hydrating Properties: High water content helps maintain hydration.
• Source of Dietary Fiber: Aids in digestion and supports gut health.
• Provides Essential Vitamins and Minerals: Contains vitamin K, vitamin A, folate, and potassium.
• Supports Bone Health: Vitamin K is essential for bone health and blood clotting.
• Good for Eye Health: Contains vitamin A, which is important for vision.

Nutrition Facts (per 100 grams of raw iceberg lettuce):

• Calories: 14 kcal
• Carbohydrates: 3 grams
  • Sugars: 1.97 grams
  • Dietary Fiber: 1.2 grams
• Protein: 0.9 grams
• Fat: 0.14 grams

Potatoes are a versatile and commonly consumed vegetable that offer a range of essential nutrients and health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• Rich in Complex Carbohydrates: Provides a good source of energy.
• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin C, vitamin B6, potassium, and manganese.
• Contains Antioxidants: Includes compounds like flavonoids, carotenoids, and phenolic acids, which help reduce inflammation and protect cells from damage.
• Supports Heart Health: The potassium content helps regulate blood pressure and supports heart health.
• Supports Immune Health: Vitamin C boosts the immune system and promotes skin health.

Nutrition Facts (per 100 grams of raw potato, with skin):

• Calories: 77 kcal
• Carbohydrates: 17.58 grams
  • Sugars: 0.82 grams
  • Dietary Fiber: 2.2 grams
• Protein: 2.02 grams
• Fat: 0.09 grams

Cucumber is a refreshing and hydrating vegetable that offers a variety of nutrients and health benefits. Here’s a detailed look at its nutritional profile:

Benefits:

• High Water Content: Composed of about 95% water, cucumbers are excellent for hydration.
• Low in Calories: Ideal for weight management and low-calorie diets.
• Rich in Antioxidants: Contains flavonoids and tannins that help combat oxidative stress.
• Supports Digestive Health: High in dietary fiber, which promotes regular bowel movements and overall digestive health.
• Contains Essential Nutrients: Provides vitamins and minerals essential for overall health, including vitamin K, vitamin C, and potassium.
• Skin Health: Cucumbers are often used in skincare due to their hydrating and anti-inflammatory properties.

Nutrition Facts (per 100 grams of raw cucumber with peel):

• Calories: 15 kcal
• Carbohydrates: 3.63 grams
  • Sugars: 1.67 grams
  • Dietary Fiber: 0.5 grams
• Protein: 0.65 grams
• Fat: 0.11 grams

Carrots are a highly nutritious vegetable known for their sweet taste and vibrant color, which is attributed to their high beta-carotene content. Here’s a detailed look at their nutritional profile:

Benefits:

• Rich in Beta-Carotene: Converted into vitamin A in the body, which is essential for vision, immune function, and skin health.
• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Contains Antioxidants: Includes various antioxidants that help reduce inflammation and protect cells from damage.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin K, vitamin C, potassium, and several B vitamins.
• Supports Heart Health: The fiber, potassium, and antioxidants content contribute to a healthy heart by helping to lower blood pressure and reduce cholesterol levels.
• Promotes Eye Health: Vitamin A and other antioxidants play a crucial role in maintaining good vision and eye health.

Nutrition Facts (per 100 grams of raw carrots):

• Calories: 41 kcal
• Carbohydrates: 9.58 grams
  • Sugars: 4.74 grams
  • Dietary Fiber: 2.8 grams
• Protein: 0.93 grams
• Fat: 0.24 grams

Red garlic is a type of garlic known for its reddish-purple cloves and strong flavor. It is not only used for culinary purposes but also valued for its health benefits. Here’s a detailed look at its nutritional profile:

Benefits:

• Rich in Antioxidants: Contains allicin and other sulfur compounds that have antioxidant properties, which help reduce oxidative stress and inflammation.
• Supports Immune System: Has antibacterial, antiviral, and antifungal properties that help boost the immune system.
• Promotes Heart Health: Helps reduce blood pressure, cholesterol levels, and improves circulation.
• Anti-Inflammatory Properties: Contains compounds that help reduce inflammation in the body.
• May Improve Digestion: Stimulates the production of digestive enzymes and promotes gut health.
• Potential Cancer-Fighting Properties: Some studies suggest that garlic’s compounds may help reduce the risk of certain cancers.

Nutrition Facts (per 100 grams of raw red garlic):

• Calories: 149 kcal
• Carbohydrates: 33.06 grams
  • Sugars: 1 gram
  • Dietary Fiber: 2.1 grams
• Protein: 6.36 grams
• Fat: 0.5 grams

Red garlic is a type of garlic known for its reddish-purple cloves and strong flavor. It is not only used for culinary purposes but also valued for its health benefits. Here’s a detailed look at its nutritional profile:

Benefits:

• Rich in Antioxidants: Contains allicin and other sulfur compounds that have antioxidant properties, which help reduce oxidative stress and inflammation.
• Supports Immune System: Has antibacterial, antiviral, and antifungal properties that help boost the immune system.
• Promotes Heart Health: Helps reduce blood pressure, cholesterol levels, and improves circulation.
• Anti-Inflammatory Properties: Contains compounds that help reduce inflammation in the body.
• May Improve Digestion: Stimulates the production of digestive enzymes and promotes gut health.
• Potential Cancer-Fighting Properties: Some studies suggest that garlic’s compounds may help reduce the risk of certain cancers.

Nutrition Facts (per 100 grams of raw red garlic):

• Calories: 149 kcal
• Carbohydrates: 33.06 grams
  • Sugars: 1 gram
  • Dietary Fiber: 2.1 grams
• Protein: 6.36 grams
• Fat: 0.5 grams

Red onions are a staple in many cuisines around the world and are known for their vibrant color, distinct flavor, and numerous health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• Rich in Antioxidants: Contains quercetin and anthocyanins, which help reduce inflammation and protect cells from damage.
• High in Vitamin C: Boosts the immune system, promotes skin health, and acts as an antioxidant.
• Supports Heart Health: Helps reduce cholesterol levels and blood pressure, and promotes healthy blood circulation.
• Contains Fiber: Supports digestive health and helps maintain regular bowel movements.
• Anti-Inflammatory Properties: Contains sulfur compounds that have anti-inflammatory and antibacterial effects.
• Low in Calories: Makes it an excellent addition to a healthy diet without adding too many calories.

Nutrition Facts (per 100 grams of raw red onion):

• Calories: 40 kcal
• Carbohydrates: 9.34 grams
  • Sugars: 4.24 grams
  • Dietary Fiber: 1.7 grams
• Protein: 1.1 grams
• Fat: 0.1 grams

Apples are one of the most popular and nutritious fruits available. They are rich in essential nutrients and provide various health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Rich in Antioxidants: Contains flavonoids and polyphenols that help reduce inflammation and protect cells from damage.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin C, potassium, and vitamin K.
• Supports Heart Health: The fiber, antioxidants, and potassium content may help lower cholesterol levels and improve heart health.
• Hydrating Properties: High water content helps keep the body hydrated.
• Low in Calories: Suitable for a healthy, low-calorie diet.

Nutrition Facts (per 100 grams of raw apple with skin):

• Calories: 52 kcal
• Carbohydrates: 13.81 grams
  • Sugars: 10.39 grams
  • Dietary Fiber: 2.4 grams
• Protein: 0.26 grams
• Fat: 0.17 grams

Apples are one of the most popular and nutritious fruits available. They are rich in essential nutrients and provide various health benefits. Here’s a detailed look at their nutritional profile:

Benefits:

• High in Dietary Fiber: Supports digestive health, helps maintain regular bowel movements, and can aid in weight management.
• Rich in Antioxidants: Contains flavonoids and polyphenols that help reduce inflammation and protect cells from damage.
• Good Source of Vitamins and Minerals: Provides important vitamins and minerals, including vitamin C, potassium, and vitamin K.
• Supports Heart Health: The fiber, antioxidants, and potassium content may help lower cholesterol levels and improve heart health.
• Hydrating Properties: High water content helps keep the body hydrated.
• Low in Calories: Suitable for a healthy, low-calorie diet.

Nutrition Facts (per 100 grams of raw apple with skin):

• Calories: 52 kcal
• Carbohydrates: 13.81 grams
  • Sugars: 10.39 grams
  • Dietary Fiber: 2.4 grams
• Protein: 0.26 grams
• Fat: 0.17 grams