fruits full

Orange
Orange is also Known as: santara, Citrus aurantium, and in Hindi: संतरा
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The Juicy Symphony of Oranges

In the vibrant tapestry of Indian cuisine, the orange emerges as a jewel of flavor and
nourishment. Bursting with citrusy goodness, this radiant fruit brings a sweet tang to our
palates and a burst of sunshine to our plates. Imagine biting into a plump, juicy orange, its
nectar cascading over your tongue, igniting your senses with each succulent morsel. Not
only does it delight the taste buds, but it also embodies a rich heritage of health and
vitality.
Oranges are more than just a fruit; they are nature’s treasure trove of vitamins, particularly
vitamin C, which strengthens our immune system and uplifts our spirits. This golden globe
is a versatile ingredient, enhancing salads with its zest, enriching desserts with its
sweetness, and providing a refreshing burst in beverages. From a tangy orange chutney to a
sweet orange halwa, the possibilities are endless.
Orange is a type of citrus fruit. Oranges are a very good source of vitamin. Orange juice is
an important part of many peoples breakfast. It is an excellent source of vitamin C.
Oranges can also help to reduce the chances of cancer.They are frequently used in making
cakes and sweets. In Ayurvedic traditions, oranges are regarded as a balancing agent for
the body’s doshas, promoting digestion and harmony. Their cooling properties make them
a perfect companion during the warm Indian summers, quenching thirst and invigorating
the soul.
To Include Orange in your daily menu, logon to planmeal.com. Embrace the goodness of
oranges and let their vibrant hue infuse your meals with life and energy.
In the end, remember: **“Squeeze joy from every orange slice!”**
### Importance of Orange in Indian Ayurveda
In Indian Ayurveda, oranges are valued for their numerous health benefits and properties.
They are known to balance the doshas, particularly the Pitta dosha, due to their cooling
effect on the body. Rich in vitamin C and antioxidants, oranges support the immune system
and promote overall well-being. Their natural sweetness also makes them an excellent
choice for enhancing digestion and alleviating gastrointestinal discomfort.
In home remedies, orange juice is often used to treat colds and coughs, while the peel can
be applied topically to address skin issues like acne and blemishes. The fruit’s refreshing
quality and nutritional profile make it a staple in Ayurvedic diets, promoting health and
vitality.
More Details of Orange
How to Store Orange
To store oranges effectively, first, choose firm and unblemished fruits. Place them in a
cool, dry area if you plan to consume them within a week. For longer storage, move them
to the refrigerator, preferably in a breathable mesh or produce bag to allow air circulation.
Avoid washing them until just before use to prevent moisture buildup, which can lead to
mold. Regularly check for any signs of spoilage and remove affected fruits to keep the rest
fresh. This method ensures that your oranges remain juicy and flavorful for an extended
period.
Shelf life of Orange
Oranges can last about 1 to 2 weeks at room temperature and up to a month when stored in
the refrigerator. Keep them in a cool, dry place to maintain freshness and flavor.
What/How to check Orange before buying
When buying oranges from a local vendor, look for fruit that is firm, heavy for its size, and
has a vibrant, smooth skin. Avoid any oranges with blemishes, soft spots, or wrinkles, as
these can indicate overripeness or spoilage. The color should be bright, ranging from deep
orange to slightly yellow, depending on the variety.
Gently squeeze the orange; it should feel solid but not hard. A fresh orange will also emit a
pleasant citrus aroma. If you can, taste a sample to ensure the flavor is sweet and juicy.
As for procuring in bulk, it’s advisable if you consume oranges regularly, as they can last
for about a week at room temperature and longer if refrigerated. However, ensure you
select fresh ones to avoid spoilage and waste. Buying in bulk can also save money, but be
mindful of how quickly you can consume them.
Best Season for Orange is : All
Plan meal Tips to improve your daily diet to help you save time, money and achieve
health goals.
Meal Planning Tip # 2

Start Small
start with a small change/ steps with Planmeal to change your eating habits, which will
give you long term success
Here are some Alternatives/ substitute of Orange which can be kept in mind while
meal planning for the week
Nutrients present in Orange of Fruits Group
LABEL VALUE
Calories 37.28Kcal
Protein .7g
LABEL VALUE
Fat .13g
Dietary Fiber 1.29g
Total Free Sugar 6.86g
Mango - banganapalli
Mango - banganapalli is also Known as: aam, and in Hindi: आम
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Mango / आम
All of us love King of fruits i.e. Mango, today Mango is one of the most popular fruit in
the world. Mango is an ancient fruit, even lord Buddha used to meditate in the tranquility
of mango groves.
Mangoes are tropical stone fruits, as it has large seed called ‘gutli’ in middle of the fruit.
Mangoes are not just Delicious OR Yummy these (Mangoes) are loaded with various
nutrients. Mangoes are available in different sizes, different colour ranges like yellow to
green through to red-green; depending upon their cultivar types. After Reading numbers of
health benefits from Mango, your love for Mangoes will increase by manyfold.
Mangoes only grow in warmer climates. They are native to India and Southern Asia, but
they are now grown in other countries including the US, Mexico and the Caribbean too,
50% 0f world consumes Indian Mango. There are about 500+ varieties of Mangoes
available across the world. One should choose mangoes based on Sweet and rich Aroma
and should be slight soft in touch
Mangoes are full of polyphenols, one of the plant compounds that function as antioxidants,
and other like quercetin, anthocyanins, mangiferin, catechins, kaempferol, rhamnetin. All
these properties protect our body against breast cancer, colon cancer, prostate cancer and
leukaemia.
 Mangoes are good source of immune-boosting nutrients

 Helps in maintaining cholesterol level and prevents heat stroke
 It helps in cleansing skin
 Helps in alkalising your body
 For healthy eyes
 Aids good digestion
 Use it as a body scrub
 Improves concentration and memory
 Contains high iron content
Eating too much of Mangoes can cause you diarrhea, gas, Sore Throat and May increase
Arthritis Pain
In Indian Ayurveda, Banganapalli mangoes are valued for their nourishing properties and
are considered beneficial for balancing the Pitta dosha. They are rich in vitamins, minerals,
and antioxidants, promoting overall health and vitality. The fruit is also known to improve
digestion and support skin health.
In home remedies, Banganapalli mangoes are used to treat digestive issues, such as
constipation, due to their fiber content. Additionally, mango pulp can be applied topically
for its hydrating and soothing effects on the skin, making it a versatile ingredient in
Ayurvedic practices.
More Details of Mango - banganapalli
How to Store Mango - banganapalli
To store Banganapalli mangoes, first, ensure they are ripe but not overly soft. Place them at
room temperature away from direct sunlight to allow them to ripen fully. Once ripe,
transfer the mangoes to the refrigerator to extend their shelf life. Store them in a breathable
container or a paper bag to prevent moisture buildup. If you have cut mangoes, wrap them
tightly in plastic wrap or place them in an airtight container to prevent oxidation. Consume
within a week for the best flavor and texture. Regularly check for any signs of spoilage to
ensure freshness.
Shelf life of Mango - banganapalli
Banganapalli mangoes typically have a shelf life of 5 to 7 days when stored at room
temperature. For longer preservation, they can be refrigerated for up to 1 to 2 weeks while
maintaining freshness.
What/How to check Mango - banganapalli before buying
To check Banganapalli mangoes before buying, start by inspecting their color. They should
have a vibrant yellow hue, indicating ripeness. Gently squeeze the mango; it should yield
slightly to pressure but not be overly soft. Look for a smooth, unblemished skin, avoiding
any with dark spots or wrinkles. The aroma is also important; a sweet, fruity scent signals
ripeness. If possible, check for any signs of mold at the stem. Procuring Banganapalli
mangoes in bulk can be advisable if you enjoy them frequently or plan to use them in
recipes. Buying in larger quantities often reduces cost and ensures you have plenty on
hand. However, consider your consumption rate and storage capacity, as these mangoes
have a limited shelf life. Ensure proper storage conditions to maintain their freshness and
prevent spoilage.
Best Season for Mango - banganapalli is : All
health goals.

Check Your Pantry
Before you start planning your meal for a week, take a stock of the food and ingredients
you already have in your pantry.
Here are some Alternatives/ substitute of Mango - banganapalli which can be kept in
mind while meal planning for the week
Nutrients present in Mango - banganapalli of Fruits Group
LABEL VALUE
Calories 41.82Kcal
Protein .54g
Fat .55g
Dietary Fiber 1.88g
Lime is also Known as: Lemon, neemboo, and in Hindi: नींबू
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Lemon/ नींबू
Neemboo/ Lemon, a popular fruit, which we all use to add flavour to our food, but
because of its intense sour taste; we avoid eating directly (alone). Lemons are loaded with
Vitamin C and flavonoids. Here are some of the health benefit of including Lemon in your
diet.
Lime, the radiant gem of Indian kitchens, encapsulates the essence of sunshine within its
vibrant green skin. Its tangy brightness invigorates the senses, transforming a variety of
dishes into culinary delights. Whether in the classic nimbu pani or zesty chutneys, lime
adds a refreshing contrast that enhances every bite.
Packed with vitamin C and antioxidants, lime is not only a flavor enhancer but also a
health booster. Its juice aids digestion and possesses antibacterial properties that help fend
off ailments. The fragrant zest of lime elevates both sweet and savory dishes, infusing them
with an inviting aroma reminiscent of bustling spice markets.
In Indian cuisine, lime's versatility shines through as it’s squeezed over steaming biryanis
or blended into tangy pickles. It symbolizes balance, harmonizing spices and brightening
meals with its lively acidity. Furthermore, lime embodies the spirit of hospitality, often
presented to guests for a refreshing uplift.
To Include Lime in your daily menu, logon to planmeal.com. Embrace the versatility of
lime, enriching your meals with its vibrant essence—from juice to zest, from garnish to a
key ingredient. Lime is more than just a flavor enhancer; it’s an invitation to explore,
experiment, and savor the rich traditions of Indian cooking.
Lime: A zestful embrace for every meal.

 Lowering Stroke Risk
 Lowering Blood Pressure
 Prevention of Cancer
 Prevention of Asthma
 Help curing Anemia
 Boosting immune system
 Weight loss
 Prevent Kidney Stones
Lemon juice/ Lemon contain a high amount of Vitamin C, Soluble fibre and plant
compounds which make it lemon healthy. Drinking lemon juice with warm water the first
thing in the morning is especially healthy. Lemon have a high acid content, which might
affect people who is is having Mouth ulcers, Gastroesophageal reflux disease, heartburn
etc.
Lime holds a significant place in Indian Ayurveda, valued for its numerous health benefits
and medicinal properties. It is recognized for its detoxifying effects, promoting digestion,
and enhancing nutrient absorption. Rich in vitamin C, lime is believed to strengthen the
immune system and support overall wellness.
In Ayurvedic practices, lime is often used to balance the body's doshas, particularly Pitta,
due to its cooling properties. It aids in alleviating acidity and is recommended for soothing
digestive issues.
Lime is also a popular ingredient in home remedies. Its juice is commonly used to treat
sore throats, while a mixture of lime juice and honey serves as a natural remedy for coughs
and colds. Additionally, lime water is a refreshing drink that helps in hydration and
detoxification.
More Details of Lime
How to Store Lime
To store limes effectively, first, wash them gently under cool water to remove any dirt or
pesticides. After drying, place the limes in a perforated plastic bag or a breathable
container to maintain airflow. Store them in the vegetable crisper of your refrigerator,
where they can last up to four weeks. If you have cut limes, wrap the leftover pieces tightly
in plastic wrap and place them in an airtight container to minimize exposure to air, which
can dry them out. For longer storage, consider freezing lime juice in ice cube trays.
Shelf life of Lime
Limes have a shelf life of about 1 to 2 weeks when stored at room temperature. In the
refrigerator, they can last 3 to 4 weeks. For longer storage, consider freezing lime juice or
zest.
What/How to check Lime before buying
When buying lime from a local vendor, look for limes that are firm to the touch, with a
smooth, shiny skin. Avoid limes with blemishes, soft spots, or wrinkles, as these can
indicate overripeness or spoilage. A bright green color is ideal, but some varieties may
have a slight yellow hue, which can also be acceptable.
Smell the limes; a fresh, citrusy aroma is a good sign of quality. Additionally, consider
checking the weight—heavier limes tend to have more juice.
As for procuring in bulk, it can be advisable if you frequently use lime in your cooking or
drinks. However, since limes have a shelf life of about one to two weeks when stored
properly, ensure you can consume them within that time frame to prevent waste. Proper
storage in a cool, dry place will help maintain their freshness for longer.
Best Season for Lime is : All
health goals.

Mark your favorite recipes
Start organising your favourite recipes in recipe book of planmeal, ensure you have recipes
from all the food groups
Here are some Alternatives/ substitute of Lime which can be kept in mind while meal
planning for the week
Nutrients present in Lime of Fruits Group
LABEL VALUE
Calories 27.24Kcal
Protein .76g
Fat .2g
Dietary Fiber 2.07g
Palm fruit
Palm fruit is also Known as: Taad Gola , Ice Apple, and in Hindi: ताड़ गोला
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Palm fruit, celebrated for its delightful taste, offers more than just visual appeal; it's a
nutritional gem packed with vitamins A, C, and E, along with essential fatty acids. This
naturally sweet fruit enhances a variety of dishes, from savory curries to delectable
desserts, making it a versatile ingredient in Indian cuisine.
Here are some delicious recipes featuring palm fruit:
1. Palm Fruit Smoothie: Blend palm fruit with yogurt, honey, and ice for a refreshing
smoothie.
2. Palm Fruit Salad: Combine diced palm fruit with chopped cucumber, mint, and a
drizzle of lime juice for a light salad.
3. Palm Fruit Curry: Cook palm fruit with spices, coconut milk, and vegetables for a rich
and flavorful curry.
4. Palm Fruit Halwa: Make a sweet dessert by cooking grated palm fruit with ghee, sugar,
and cardamom until thickened.
5. Palm Fruit Chutney: Blend palm fruit with tamarind, green chilies, and spices for a
tangy chutney to serve with snacks.
During the hot summer months, palm fruit provides a refreshing snack that hydrates and
energizes. It captures the essence of traditional cooking, where each bite reflects a rich
cultural heritage and wholesome goodness. Its smooth texture and sweetness evoke
cherished memories of family gatherings, where meals are shared and enjoyed. Beyond its
culinary charm, palm fruit contributes to health and wellness. Rich in antioxidants, it
combats oxidative stress and supports heart health, while its high fiber content aids
digestion, making it a nutritious addition to any diet. To include palm fruit in your daily
menu, log on to planmeal, where you'll find delicious recipes and meal planning tools
tailored to your needs. Embrace the flavors and health benefits of this tropical fruit, and
enhance your culinary experience.
Indulge in the goodness of palm fruit today!

Palm fruit is significant due to its rich nutritional profile, offering essential vitamins,
antioxidants, and healthy fats that contribute to overall health. It supports heart health,
boosts energy levels, and aids digestion, making it a valuable addition to a balanced diet.
Palm fruit is often used for its hydrating properties and digestive benefits. The fruit can be
consumed to alleviate dehydration and is believed to support gastrointestinal health.
Additionally, it may be used in traditional practices for its potential anti-inflammatory
effects, providing a natural way to enhance well-being.
More Details of Palm fruit
How to Store Palm fruit
To store Palm fruit, begin by ensuring it is clean and dry. If the fruit is whole, place it in a
cool, dark place, such as a pantry, to maintain freshness for up to two weeks. For extended
storage, refrigerate the fruit in a breathable bag or container to prevent moisture
accumulation. If you've cut the fruit, wrap the unused portion tightly in plastic wrap or
place it in an airtight container before refrigerating. Consume the cut fruit within three to
five days for the best quality. Avoid exposing it to direct sunlight, as this can accelerate
spoilage.
Shelf life of Palm fruit
Fresh palm fruit typically has a shelf life of about 1 to 2 weeks when stored in a cool, dry
place. If refrigerated, it may last up to 3 weeks. Proper storage helps maintain its freshness
and quality.
What/How to check Palm fruit before buying
When checking palm fruit before purchasing, look for firm, plump fruits with a vibrant
color, indicating freshness. Avoid fruits with soft spots, wrinkles, or discoloration, as these
may signify overripeness or spoilage. Gently press the fruit; it should feel slightly soft but
not mushy. If the fruit has a distinct, sweet aroma, it’s likely ripe and ready to eat.
Inspect the skin for any blemishes or signs of mold, which can indicate poor quality. If
buying pre-packaged palm fruit, check the expiration date and ensure the packaging is
intact. Regarding bulk procurement, it's advisable only if you plan to use the fruit within a
reasonable timeframe, as palm fruit has a limited shelf life. If you have the means to store
them properly and can consume them before they spoil, then buying in bulk can be
economical. Otherwise, purchasing smaller quantities is safer to ensure freshness.
Best Season for Palm fruit is : All
health goals.
meal Planning Tip # 1

Shopping day and Shopping list.
Choose a shopping day and make a shopping list.
Here are some Alternatives/ substitute of Palm fruit which can be kept in mind while
Nutrients present in Palm fruit of Fruits Group
LABEL VALUE
Calories 24.13Kcal
Protein .5g
Fat .12g
Dietary Fiber 2.4g
Total Free Sugar .19g
Pomegranate
Pomegranate is also Known as: Anaar, Pomegranate, maroon seeds (Punica
granatum), and in Hindi: अनार
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Pomegranate
The Pomegranate (Punica granatum) is there with us from thousands of year, used as food
and medicine across the globe. Pomegranate is a rich source of antioxidants, potassium,
polyphenols and Vitamin C. Many doctor/ nutritionist suggest to consume one
pomegranate a day’ which helps in boosting our Immunity.
Pomegranate fruit has two parts, An Outer hard layer épicarp and inner soft layer is
mesocarp, mesocarp again divided into non-symmetrical portions containing juicy seeds
(known as arils)
अनार/ Anaar,
Is also known as Dadima OR dadam, apart from many other health benefits, Anaar is being
used as a blood purifier. Also Pomegranate juice may help with cancer prevention, immune
support and fertility.
In Ancient times, Pomegranate fruit, its roots bark and even leaves were used in various
remedies like skin disorders, digestive disorders and etc..
Some of the health benefits of Pomegranate
 Helps improving Memory

 Reduce Blood Pressure and Combat Heart Disease
 Helps Hydrate Skin
 Prevent and Fight Cancer
 Pomegranate has Anti Inflammatory properties
 Pomegranate may help fighting Arthritis and Joint Pain
 May help treating Erectile Dysfunction
 May help fighting Backterial and Fungal Infections
In Indian Ayurveda, pomegranate is highly regarded for its medicinal properties. It is

believed to balance all three doshas—Vata, Pitta, and Kapha. Rich in antioxidants and
vitamins, it supports digestive health, boosts immunity, and promotes healthy skin.
Pomegranate is also commonly used in home remedies, such as treating digestive issues
and improving oral health. Its juice can help alleviate inflammation, while the seeds are
often recommended for enhancing vitality and overall wellness.
More Details of Pomegranate
How to Store Pomegranate
To store pomegranates, start by choosing firm, unblemished fruits. Place them in a cool,
dry area away from direct sunlight. If you want to extend their freshness, refrigerate them
in the vegetable crisper drawer. Make sure to keep them in a breathable bag or container to
prevent moisture buildup. For longer storage, you can also separate the seeds and freeze
them in an airtight container. This way, you can enjoy their sweet-tart flavor and health
benefits even when they are out of season. Always check for any signs of spoilage before
consumption.
Shelf life of Pomegranate
Pomegranates have a shelf life of about 1 to 2 weeks when stored at room temperature. If
refrigerated, they can last up to 1 to 2 months, maintaining their freshness and flavor
longer.
What/How to check Pomegranate before buying
When checking pomegranates before purchasing, look for firm fruits with a smooth, shiny
skin. Avoid any that have blemishes, cracks, or soft spots, as these may indicate spoilage.
The color should be vibrant, typically a deep red, but some varieties can be pink or yellow.
Gently squeeze the fruit; it should feel heavy for its size, indicating juiciness. Listen for a
slight sound when you tap it; a dull sound might suggest it's overripe.
As for buying in bulk, it's advisable if you consume pomegranates regularly or plan to use
them for cooking or juicing. However, ensure you have proper storage to maintain their
freshness, as pomegranates can last a few weeks when kept in a cool, dry place or in the
refrigerator. If you can’t consume them quickly, consider purchasing smaller quantities to
prevent waste.
Best Season for Pomegranate is : All
health goals.

Here are some Alternatives/ substitute of Pomegranate which can be kept in mind
while meal planning for the week
Nutrients present in Pomegranate of Fruits Group

LABEL VALUE
Calories 54.73Kcal
Protein 1.33g
Fat .15g
Dietary Fiber 2.83g
Complete Micro Nutritional values of Pomegranate, Please log in/ signup to view.
अनार के संपूर्ण पोषक तत्व जानने के लिए, कृपया लॉग इन या प्लानमील पर
साइनअप करें
Pear is also Known as: Naashapaatee, and in Hindi: नाशपाती
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Pear: Nature’s Sweet Symphony of Flavor

In the heart of orchards, where sunlight dances on dew-kissed leaves, the pear stands as a
testament to nature's artistry. With its delicate curves and a luscious, sweet flesh, the pear
invites you to indulge in a sensory experience that transcends the ordinary. Each bite offers
a burst of juicy delight, whispering secrets of health and nourishment. Rich in vitamins and
fiber, this enchanting Pears supports digestion and boosts immunity, making it a cherished
addition to any diet. Pears can be enjoyed in myriad ways—sliced into refreshing salads,
blended into creamy smoothies, or baked into delectable desserts. Their versatility shines
through in both traditional Indian dishes and contemporary culinary creations. The subtle
sweetness of pears harmonizes beautifully with spices like cardamom and cinnamon,
elevating them to new heights of flavor. To include pear in your daily menu, log on to
planmeal Here, you can discover innovative recipes that highlight this delightful fruit,
ensuring you savor its health benefits while tantalizing your taste buds.
As you embrace the pear, you’re not just enjoying a fruit; you’re experiencing a celebration
of nature’s bounty, a sweet reminder of life’s simple pleasures.
Pear: A Taste of Nature’s Sweetness Awaits!

Pears are valued for their cooling properties and nutritional benefits. They are considered
beneficial for balancing Pitta dosha due to their hydrating nature and ability to alleviate
heat in the body. Rich in vitamins, minerals, and dietary fiber, pears support digestive
health and overall well-being. Pears are also used in various home remedies. Their juice
is often recommended for relieving dehydration and improving digestion. Additionally, the
pulp can be applied topically to soothe skin irritations and provide hydration, making pears
a versatile ingredient in both dietary and therapeutic practices.
More Details of Pear
How to Store Pear
To store pears, begin by placing unripe pears at room temperature to allow them to ripen,
which typically takes a few days. Once ripe, transfer the pears to the refrigerator to extend
their freshness. If you have cut pears, wrap the pieces tightly in plastic wrap or place them
in an airtight container to prevent browning and maintain moisture. Store cut pears in the
refrigerator and aim to consume them within 1 to 3 days for optimal taste. Regularly check
for any signs of spoilage and remove any affected fruits to preserve the remaining ones.
Shelf life of Pear
Fresh pears can last about 3 to 7 days at room temperature when ripe. If stored in the
refrigerator, they can remain fresh for 1 to 3 weeks. Dried Pears have a shelf life of 6 to 12
months when stored properly.
What/How to check Pear before buying
When checking pears before buying from a local vendor, start by examining the skin. Look
for a smooth, unblemished surface with a vibrant color, which indicates ripeness. Gently
squeeze the pear; it should yield slightly to pressure without being mushy, suggesting that
it is ripe and ready to eat. Check for any soft spots or bruises, as these can indicate
overripeness or spoilage. A pleasant, sweet aroma at the stem end is also a good sign of
freshness.
Procuring pears in bulk can be advisable if you plan to consume them within a week, as
they are best enjoyed fresh. However, if you cannot eat them all quickly, consider buying
smaller quantities to prevent spoilage. Proper storage in the refrigerator can extend their
shelf life, but it’s essential to monitor for any signs of deterioration regularly.
Best Season for Pear is : All
health goals.

Here are some Alternatives/ substitute of Pear which can be kept in mind while meal
Nutrients present in Pear of Fruits Group
LABEL VALUE
Calories 37.52Kcal
Protein .36g
Fat .27g
Dietary Fiber 4.48g
Orange Juice
Orange Juice is also Known as: santare ka ras, and in Hindi: संतरे के जूस
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Savor the Sunshine: Embrace the Magic of Orange Juice

In the vibrant tapestry of Indian cuisine, orange juice stands as a radiant thread, weaving its
way into our culinary traditions. With its golden hue and invigorating fragrance, orange
juice embodies the essence of freshness, awakening the senses like the first light of dawn.
As the sun bathes the orchards, oranges blossom into succulent fruits, bursting with life and
vitality.
Imagine the sweet-tart symphony of flavors dancing on your palate as you sip this nectar,
rich in vitamin C, quenching your thirst and revitalizing your spirit. From refreshing
summer coolers to zesty marinades, orange juice enhances dishes with its delightful tang,
harmonizing beautifully with the spices that define our beloved recipes. In Indian
households, it serves not just as a drink, but as an ingredient that elevates the ordinary to
the extraordinary. A splash of orange juice in a salad dressing adds brightness, while its
infusion into desserts transforms them into divine creations. It’s a versatile companion,
whether paired with savory or sweet, bringing a burst of citrus joy to every meal.
To Include Orange Juice in your daily menu, log on to planmeal.com. Here, meal planning
becomes effortless, allowing you to incorporate this vibrant elixir into your diet
seamlessly.
So, let the sunshine of orange juice illuminate your dining table, reminding you that life is
to be savored, one delicious sip at a time.
Sip the sun, taste the joy!

Orange juice is valued for its numerous health benefits. Rich in vitamin C, it supports the
immune system and enhances digestion. Its refreshing properties help balance Pitta dosha,
promoting overall well-being. Additionally, orange juice is known to aid in detoxification
and improve skin health due to its antioxidant content.
In home remedies, orange juice is often used to alleviate common ailments. It can be mixed
with honey to soothe sore throats or combined with ginger to aid digestion. Overall, orange
juice is a versatile component in both Ayurvedic practices and everyday wellness.
More Details of Orange Juice
How to Store Orange Juice
To store orange juice, first pour it into a clean, airtight container, ideally glass or BPA-free
plastic. Leave some space at the top to allow for expansion if freezing. If it's freshly
squeezed, refrigerate it immediately to maintain freshness. Consume within 1-2 days for
the best taste. For longer storage, consider freezing the juice in ice cube trays; once frozen,
transfer the cubes to a freezer bag. This way, you can use smaller portions as needed.
Shelf life of Orange Juice
Freshly squeezed orange juice lasts 30/ 60 min in the fridge. Store-bought juice can last 7-
10 days unopened, but once opened, consume within 1-2 days for best quality.
What/How to check Orange Juice before buying
When buying orange juice from a local vendor, first check the freshness by examining the
color; it should be vibrant and golden, not dull or brownish. Smell the juice to ensure it has
a fresh, citrus aroma, indicating good quality. Look for any signs of separation or sediment,
which could suggest spoilage. If possible, taste a sample to assess the flavor; it should be
sweet with a slight tang, not overly bitter
Best Season for Orange Juice is : All
health goals.
Check Your Pantry
Here are some Alternatives/ substitute of Orange Juice which can be kept in mind
Nutrients present in Orange Juice of Fruits Group
LABEL VALUE
Calories 37.28Kcal
Protein .7g
Fat .13g
Dietary Fiber 1.29g
Apple is also Known as: Seb, and in Hindi: सेब

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Apple/ सेब
In 1866 a well known magazine published Eat an Apple on going to bed, And you’ll keep
the doctor from earning his bread. Latter on many rhymes circulated in western countries
and current one is an apple a day keeps the doctor away. Apples are considered to be
"miracle food" and a "nutritional powerhouse,"
Essentially it is all about eating nutritious food, and Apple is one of the nutritious food to
start with. Apples are sweet, crunchy, juicy in taste and carries wide range of health
benefits. Apple helps improving/ strengthening Vision, immune system, bone development
and have Vitamin C. Apples are also good source of antioxidants like phloridzin, catechin,
chlorogenic acid and quercetin.
Apple round in shape and juicy fruits are rich in fiber and vitamin C, and they are also low
in calories, have only a trace of sodium, and no fat or cholesterol. There are about 7500+
varieties of Apples are produced around the world.
 Apples help prevent high blood pressure

 Apples protect your heart
 Apples help reduce cholesterol
 Apples offer protection against colon cancer
 Apples help asthma sufferers
 Apples provide bone protection
 Apples are good for boosting Brain Power
Apples are most popular among fruits. They contain antioxidants, vitamins, dietary fiber,
and a range of other nutrients. Due to their varied nutrient content, they help prevent
several health conditions.
Eating too much of Apple can have various reactions/ health disorders like Apple Seeds
contain Cyanide, May cause Allergic reaction, can weakens tooth enamel, too much of
apple juice can cause of headaches, dizziness and fatigue. Strictly avoid artificially
sweetened apple juices.
In Indian Ayurveda, apples are valued for their nourishing properties and are considered
beneficial for balancing the Vata and Pitta doshas. Rich in vitamins, antioxidants, and
dietary fiber, they promote digestion, enhance immunity, and support overall health.
In home remedies, apples are used to alleviate digestive issues, such as constipation, due to
their high fiber content. Apple slices may also be applied topically to soothe skin irritations
and provide hydration, showcasing their versatility in both dietary and therapeutic
applications.
More Details of Apple
How to Store Apple
To store apples, first, ensure they are clean and dry. If you have any damaged or bruised
apples, remove them, as they can cause others to spoil faster. Place the apples in a
perforated plastic bag or a breathable container to allow air circulation. Store them in the
refrigerator’s crisper drawer, which helps maintain humidity and freshness. Avoid storing
apples near strong-smelling foods, as they can absorb odors. Regularly check the apples for
signs of spoilage, and consume them within a few weeks for the best flavor and texture.
Shelf life of Apple
Apples typically have a shelf life of about 1 to 2 weeks at room temperature. When stored
in the refrigerator, they can last up to 4 to 6 weeks while maintaining freshness and flavor.
What/How to check Apple before buying
To check apples before buying, start by inspecting their color; they should have a vibrant,
even hue without blemishes or dark spots. Gently squeeze the apple; it should feel firm and
not too soft, indicating ripeness. Look for a smooth skin, as rough or wrinkled surfaces can
suggest overripeness. Smell the apple; a sweet, fruity aroma indicates freshness. If
possible, taste a sample to assess flavor.
Procuring apples in bulk can be advisable if you frequently consume them or plan to use
them in various recipes. Buying in larger quantities often reduces costs and ensures you
have a steady supply. However, be mindful of their shelf life; store them properly in the
refrigerator to maintain freshness and avoid spoilage. If you’re confident you can consume
them within a few weeks, bulk purchasing can be a great option.
Best Season for Apple is : All
health goals.

Here are some Alternatives/ substitute of Apple which can be kept in mind while meal
 Green Apple
 Pear
Nutrients present in Apple of Fruits Group
LABEL VALUE
Calories 62.38Kcal
Protein .29g
LABEL VALUE
Fat .64g
Dietary Fiber 2.59g
Musk Melon is also Known as: Kharabooja, Musk melon - orange flesh, and in Hindi:
खरबूजा
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Musk Melon: A Refreshing Delight of Nature

In the lush embrace of nature's bounty, Musk Melon emerges as a vibrant jewel, inviting
you to savor its sweetness. With its sun-kissed, tender flesh and enchanting aroma, this
fruit captivates the senses and nourishes the soul. A staple in Indian households, Musk
Melon is celebrated not just for its delightful taste but also for its hydrating properties,
making it a beloved companion during the sweltering summer months.
Rich in vitamins A and C, musk melon supports radiant skin and bolsters immunity, while
its high water content refreshes and rejuvenates. This luscious fruit can be enjoyed in
myriad ways—sliced and served chilled, blended into smoothies, or incorporated into
salads, adding a delightful burst of flavor to every dish. Its versatility makes it an essential
ingredient in both traditional and contemporary recipes.
To include Musk Melon in your daily menu, log on to planmeal** Here, you can discover
innovative ways to incorporate this nutritious fruit into your meals, ensuring you reap its
health benefits while delighting your taste buds. Musk melon is not just a fruit; it’s an
experience—a symphony of flavors and textures that dance upon your palate. As you
indulge in its sweetness, you embrace a moment of pure bliss, connecting with the essence
of nature and nurturing your well-being.
Musk Melon: Nature’s Sweet Hydration Awaits!

Musk melon is highly valued for its cooling properties and nutritional benefits. It is
considered beneficial for balancing Pitta dosha due to its hydrating and soothing nature.
Rich in vitamins, minerals, and antioxidants, musk melon supports overall health, aids
digestion, and promotes skin wellness.
Musk melon is also utilized in various home remedies. Its juice is often recommended for
alleviating dehydration and heat-related ailments. Additionally, applying musk melon pulp
to the skin can help soothe irritation and provide hydration, making it a natural remedy for
glowing skin. Overall, musk melon is recognized in Ayurveda as a nourishing fruit that
enhances health and well-being.
More Details of Musk Melon
How to Store Musk Melon
To store musk melon, begin by keeping the whole fruit at room temperature until it ripens,
which usually takes a few days. Once ripe, transfer it to the refrigerator to maintain
freshness. If the musk melon is cut, wrap the remaining pieces tightly in plastic wrap or
place them in an airtight container to prevent moisture loss and contamination. Store the
cut melon in the refrigerator and consume it within 2 to 3 days for the best taste and
quality. Regularly check for any signs of spoilage and remove any affected portions to
keep the rest fresh.
Shelf life of Musk Melon
Fresh musk melon can last about 5 to 7 days when stored in the refrigerator. If cut, it
should be wrapped tightly and consumed within 1 to 2 days to ensure freshness and prevent
spoilage.
What/How to check Musk Melon before buying
When checking musk melon before buying from a local vendor, start by inspecting its
appearance. Look for a fruit with a smooth, slightly waxy skin that has a golden or cream
color. Gently press the melon; it should feel firm but yield slightly to pressure, indicating
ripeness. Check for any soft spots or blemishes, as these may indicate overripeness or
spoilage. A sweet, aromatic fragrance at the stem end is a good sign of freshness.
Procuring musk melon in bulk can be advisable if you plan to consume them within a
week, as they are best enjoyed fresh. However, be cautious, as musk melons can spoil
quickly. If you can’t eat them all, consider cutting and storing the remaining pieces in the
refrigerator for up to 2 to 3 days. If purchasing in large quantities, ensure you have proper
storage conditions to maintain their freshness.
Best Season for Musk Melon is : All
health goals.

Here are some Alternatives/ substitute of Musk Melon which can be kept in mind
Nutrients present in Musk Melon of Fruits Group
LABEL VALUE
Calories 23.18Kcal
Protein .42g
Fat .35g
Dietary Fiber 1.51g
Raisin - Black
Raisin - Black is also Known as: kishamish, and in Hindi: किशमिश
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Raisin/ किशमिश - Nature’s Golden Gem

Raisins/ Kishmish are actually dried grapes (grapes dried in sun or food dehydrator)
Raisins are used in many dishes, specially in sweets. We can have Kishmish in cookies,
cake or yogurt too. Though raisins are small in size, but like every other dry-fruit, Raisins
are rich source of fibre, iron, calcium and other nutrients. Raisins is helpful in boosting
immunity.
In the vibrant tapestry of Indian cuisine, black raisins emerge as little jewels, glistening
with sweetness and bursting with health benefits. These dried fruits, cultivated under the
warm embrace of the sun, are not just a delightful addition to your plate; they are a treasure
trove of nutrition. Rich in antioxidants, vitamins, and minerals, black raisins serve as a
natural remedy, enhancing your overall well-being while tantalizing your taste buds.
Imagine a steaming bowl of pulao, each grain infused with the luscious sweetness of black
raisins, or a warm, rich kheer, where these tiny morsels add depth and character. Their
unique flavor elevates both sweet and savory dishes, creating a harmonious balance that
dances on the palate. Whether sprinkled over a salad, blended into smoothies, or simply
enjoyed as a wholesome snack, black raisins offer versatility that enriches any meal.
Beyond their culinary allure, black raisins carry the essence of tradition. Often included in
festive recipes, they symbolize abundance and joy, making them a cherished ingredient in
celebrations. They are a testament to the art of Indian cooking, where every ingredient tells
a story, weaving together health and heritage.
To include black raisins in your daily menu, log on to planmeal.com, where culinary
creativity meets convenience. Discover recipes that highlight the beauty of this humble
fruit, ensuring you enjoy its myriad benefits every day.
Let the sweetness of black raisins inspire your meals and nourish your soul.
“Elevate Your Meals with Nature’s Sweetness!”
Raisin is rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar
and calories. They are beneficial to our health. In fact, raisins helps in digestion, boost iron
levels. It helps to keep bones strong. It is used in many recipes.
 Raisins can treat Anaemia, as these are rich in Iron.

 Raisins can help in losing weight
 Raisins can help improve eyesight
 Raisins can help strengthen bones
 Raisins can improve digestion
 Raisins can help minimise acidity, as these are good in potassium and magnesium
In Indian Ayurveda, black raisins are highly valued for their numerous health benefits.
They are considered a natural source of energy, promoting vitality and strength. Rich in
antioxidants, vitamins, and minerals, they help balance the body’s doshas, particularly
promoting digestive health and enhancing liver function.
In addition to their nutritional value, black raisins are commonly used in home remedies.
They are often recommended for improving digestion, alleviating constipation, and
boosting immunity. A simple remedy involves soaking a few raisins overnight and
consuming them on an empty stomach to support detoxification and overall wellness.
More Details of Raisin - Black
How to Store Raisin - Black
To store black raisins, start by ensuring they are completely dry. Place them in an airtight
container to prevent moisture absorption. Choose a cool, dark, and dry place, such as a
pantry or cupboard, away from direct sunlight and heat sources. If you live in a humid
environment, consider refrigerating the container for added protection against spoilage.
Make sure to label the container with the date to keep track of freshness. Regularly check
for any signs of mold or spoilage, and consume within 6 to 12 months for the best quality
and flavor.
Shelf life of Raisin - Black
Black raisins can last about 6 to 12 months when stored in a cool, dry place in an airtight
container. For optimal freshness, refrigeration is recommended, extending shelf life up to 1
year.
What/How to check Raisin - Black before buying
When checking black raisins before buying from a local vendor, examine their appearance
and texture. Look for plump, shiny raisins without any signs of mold or excessive dryness.
The color should be a deep, rich black, and they should feel slightly sticky but not overly
so. Smell the raisins to ensure they have a sweet, pleasant aroma; any off-putting odors
could indicate spoilage. It’s also wise to check the packaging date or ask the vendor about
freshness. If possible, taste a sample to assess sweetness and texture.
Procuring black raisins in bulk can be advisable, especially if you use them frequently in
cooking or baking. Buying in larger quantities often reduces cost and ensures you always
have them on hand. Just ensure you store them properly in an airtight container in a cool,
dry place to maintain freshness.
Best Season for Raisin - Black is : All
health goals.

Here are some Alternatives/ substitute of Raisin - Black which can be kept in mind
Nutrients present in Raisin - Black of Fruits Group
LABEL VALUE
Calories 305Kcal
Protein 2.57g
Fat .34g
Dietary Fiber 3.92g
Lemon Juice is also Known as: neemboo ka ras, and in Hindi: नींबू का रस
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Lemon Juice enhance the flavor of the food
Lemon juice/ Lemon contain a high amount of Vitamin C, Soluble fibre and plant
compounds which make it lemon healthy. Drinking Lemon Juice with warm water the
first thing in the morning is very healthy. Lemon have a high acid content, which might
affect people who is is having Mouth ulcers, Gastroesophageal reflux disease, heartburn
etc.
Lemon juice, the golden elixir of nature, dances its way into the heart of Indian cuisine
with vibrant zest and refreshing brightness. Bursting with a tangy flavor, this delightful
nectar transforms simple dishes into extraordinary culinary experiences. From the bustling
streets of Delhi to the coastal shores of Kerala, lemon juice is a cherished companion in
countless recipes.
In the Indian kitchen, it is revered not just for its tantalizing taste but also for its remarkable
health benefits. Rich in vitamin C, this citrus marvel aids digestion, boosts immunity, and
adds a refreshing zing to summer drinks. Picture a glass of chilled lemonade, its coolness
soothing your senses on a sweltering afternoon, or a drizzle of lemon juice over a plate of
steaming, fragrant biryani, elevating each bite with its vibrant acidity.
Lemon juice also finds its way into tangy chutneys and vibrant salads, providing a perfect
balance to the rich spices that define Indian cuisine. Its versatility is unmatched; it acts as a
natural tenderizer for meats and a refreshing ingredient in marinades. Whether it's the
iconic lemon rice of South India or a zesty masala salad, this ingredient is a true culinary
hero.
As you explore the world of flavors, let lemon juice add its magical touch to your dishes.
It's not just an ingredient; it's a celebration of taste, health, and tradition. Embrace its charm
and let it elevate your meals to new heights.
To include lemon juice in your daily menu, log on to

[planmeal.com](https://planmeal.com) and discover how to infuse this delightful ingredient
into your culinary adventures!
In Ayurveda, lemon juice is valued for its balancing properties. It enhances digestion,
detoxifies the liver, and supports the immune system. Its sour taste stimulates Agni
(digestive fire) and helps harmonize the Kapha and Vata doshas, promoting overall
wellness.
More Details of Lemon Juice
How to Store Lemon Juice
To store lemon juice, follow these steps:

1. Use a Clean Container: Pour the lemon juice into a clean, airtight bottle or jar.
2. Refrigerate: Keep it in the refrigerator to keep it fresh.
3. Use Quickly: Freshly squeezed lemon juice is best used within 2 to 3 days.
4. Freeze for Longer Storage: If you want to store it longer, pour the juice into ice cube
trays and freeze. Once frozen, transfer the cubes to a freezer bag and use them as needed.
Shelf life of Lemon Juice
Freshly squeezed lemon juice can last about 2 to 3 days when refrigerated. Store it in an
airtight container. Commercial lemon juice, when unopened, can last up to a year; once
opened, use within a few weeks.
What/How to check Lemon Juice before buying
When buying lemon juice from a local vendor, ensure freshness by checking for vibrant
color and a pleasant, tangy aroma. If it's packaged, look for an expiration date and avoid
any bottles with leaks or damage. Fresh lemon juice should be bright yellow and free from
sediment or cloudiness. If purchasing from a stall, ask about the source of the lemons and
how long the juice has been stored.
As for bulk purchases, it’s best to buy only if you frequently use lemon juice, as it has a
shorter shelf life. Fresh lemon juice can last about a week in the refrigerator, while store-
bought varieties may last longer, depending on preservatives. If you have a meal plan or
recipes that require lemon juice regularly, buying in bulk might be convenient. To ensure
freshness, consider freezing small portions in ice cube trays for later use.
Best Season for Lemon Juice is : All
health goals.

Start Small
Here are some Alternatives/ substitute of Lemon Juice which can be kept in mind
Nutrients present in Lemon Juice of Fruits Group
LABEL VALUE
Calories 36.56Kcal
Protein .41g
Fat .75g
Water Melon is also Known as: tarabooj, and in Hindi: तरबूज
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A Summer Symphony: Embrace the Essence of

Watermelon
In the sun-kissed orchards of India, where nature's bounty flourishes, Watermelon reigns
as the jewel of summer. With its luscious, ruby-red flesh and vibrant green rind, it beckons
with a promise of refreshment. Each juicy bite of Watermelon releases a cascade of
sweetness that dances on the tongue, quenching thirst and evoking memories of sunlit
afternoons. Watermelon is not just a treat for the taste buds; it’s a treasure trove of health
benefits. Packed with vitamins A and C, along with antioxidants like lycopene, this
delightful fruit boosts immunity and nourishes the skin. Its high water content—over 90%
—ensures hydration in the sweltering heat, making it a perfect companion for picnics and
festive gatherings.
In Indian cuisine, watermelon finds its place in a multitude of dishes, from refreshing
salads to zesty chutneys. Imagine a vibrant salad adorned with mint and a sprinkle of chaat
masala, or a chilled watermelon juice that revitalizes the senses. Each dish is a celebration
of flavor and creativity, elevating the dining experience.
To include watermelon in your daily menu, log on to planmeal This automatic meal
planner will guide you in seamlessly integrating this vibrant fruit into your diet, ensuring
every meal is a burst of flavor and nutrition.
Savor the sweetness, embrace the summer!

In Indian Ayurveda, watermelon is valued for its cooling properties and high water content,
making it an excellent choice for balancing the **Pitta** dosha, especially during hot
weather. It helps hydrate the body, aids digestion, and supports kidney function due to its
natural diuretic effects.
In home remedies, watermelon is often used to alleviate heat-related conditions, such as

heatstroke and dehydration. Its juice can be applied topically to soothe sunburns and
promote skin hydration. Additionally, watermelon seeds are sometimes utilized for their
potential health benefits, including digestive support and detoxification. Overall,
watermelon serves as a nutritious and therapeutic fruit in Ayurvedic practice.
More Details of Water Melon
How to Store Water Melon
To store watermelon, begin by keeping the whole fruit in a cool, dry place, away from
direct sunlight, for up to two weeks. Once you cut the watermelon, cover the exposed flesh
with plastic wrap to prevent drying out. Place the wrapped pieces in an airtight container
and store them in the refrigerator. Consume cut watermelon within 3-5 days for the best
taste and freshness. If you have leftover pieces, consider freezing them for smoothies or
desserts. Just slice the watermelon into cubes, place them on a baking sheet to freeze, and
transfer to a freezer bag once solid.
Shelf life of Water Melon
Whole watermelon can last about 1-2 weeks at room temperature and up to 3 weeks when
refrigerated. Once cut, it should be stored in an airtight container and consumed within 3-5
days for optimal freshness.
What/How to check Water Melon before buying
When selecting a watermelon from a local vendor, start by examining the skin; it should be
smooth and free from blemishes or soft spots. Look for a uniform shape, as irregularities
may indicate uneven ripening. A ripe watermelon should feel heavy for its size, suggesting
it is full of water. Gently tap the melon; a deep, hollow sound typically indicates ripeness.
The field spot, or the area where the watermelon rested on the ground, should be a creamy
yellow color, indicating that it has ripened properly. If the spot is white or green, the
watermelon may be under-ripe.
It’s advisable to buy watermelons in moderate quantities unless you plan to consume them
quickly, as they can spoil in a few weeks. If purchasing in bulk, ensure proper storage in a
cool place and consume them promptly to enjoy their freshness.
Best Season for Water Melon is : All
health goals.

Check Your Pantry
Here are some Alternatives/ substitute of Water Melon which can be kept in mind
Nutrients present in Water Melon of Fruits Group
LABEL VALUE
Calories 20.31Kcal
Protein .6g
Fat .16g
Dietary Fiber .7g
Peach
Peach is also Known as: Aadoo, and in Hindi: आड़ू
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The Golden Delight: Embrace the Essence of Peach
In the lush orchards of India, where nature paints a vibrant canvas, peaches hang like
jewels, their soft, fuzzy skin glowing in hues of golden sunshine. This exquisite fruit, with
its sweet nectar and fragrant aroma, is a celebration of summer’s bounty. Each bite is a
journey, a dance of flavors that awakens the senses and brings joy to the heart. Rich in
vitamins A and C, Peaches not only tantalize the taste buds but also nourish the body,
enhancing skin health and boosting immunity. In Indian cuisine, they find their way into an
array of dishes—from luscious desserts like peach kheer to zesty chutneys that elevate
traditional meals. Their versatility shines in refreshing salads and smoothies, making them
a perfect companion for both savory and sweet creations.
The peach’s juicy flesh can transform a mundane meal into a feast, its sweetness
harmonizing with spices and ingredients that define Indian culinary art. Picture a delightful
peach and cardamom crumble, warm and inviting, or a vibrant salad adorned with fresh
mint and a drizzle of lime. Such dishes celebrate the essence of summer and evoke a sense
of nostalgia, reminding us of sunny afternoons spent under sprawling trees.
To Include Peach in your daily menu, log on to planmeal.com. This automatic meal
planner will guide you in seamlessly integrating this delightful fruit into your diet, ensuring
each meal is a burst of flavor and nutrition.
So, let the golden delight of peaches grace your table, reminding you that nature’s
sweetness is just a bite away.
Peach - Taste the joy, savor the sweetness

In Indian Ayurveda, peaches are valued for their nourishing and hydrating properties. They
are considered beneficial for balancing the **Vata** and **Pitta** doshas due to their
cooling effect and high water content. Rich in vitamins and antioxidants, peaches support
digestive health and enhance skin vitality.
In home remedies, peach pulp is often used to promote healthy skin, helping to reduce
blemishes and improve texture. Additionally, peach juice may be recommended to soothe
digestive issues and hydrate the body, making it a versatile fruit for both dietary and
therapeutic purposes.
More Details of Peach
How to Store Peach
To store peaches, start by placing them at room temperature to ripen if they are not yet
ripe. Once ripe, gently transfer them to the refrigerator to extend their freshness. It's best to
keep them in the crisper drawer, ideally in a perforated plastic bag to allow for airflow.
Avoid washing peaches until just before consumption, as excess moisture can lead to
spoilage. If you have cut peaches, store them in an airtight container in the refrigerator and
consume within 2-3 days to enjoy their best flavor and texture.
Shelf life of Peach
Fresh peaches typically last about 3-5 days at room temperature when ripe. In the
refrigerator, they can stay good for up to a week. Once cut, store in an airtight container for
2-3 days for optimal freshness.
What/How to check Peach before buying
When buying peaches from a local vendor, start by inspecting the skin; it should be smooth
and free from bruises or blemishes. Gently press the peach; it should yield slightly to
pressure, indicating ripeness. A fragrant aroma is a good sign of freshness. Look for a
vibrant color, usually yellow or a rosy blush, depending on the variety.
It’s advisable to buy peaches in smaller quantities unless you plan to use them quickly, as
they can ripen rapidly and spoil within a few days. If purchasing in bulk, ensure proper
storage by keeping them at room temperature until ripe, then transferring them to the
refrigerator. Consume ripe peaches within a week for optimal flavor and freshness. For
longer storage, consider freezing them for later use in smoothies or desserts.
Best Season for Peach is : All
health goals.

Here are some Alternatives/ substitute of Peach which can be kept in mind while meal
Nutrients present in Peach of Fruits Group
LABEL VALUE
Calories 40.15Kcal
Protein .86g
Fat .37g
Dietary Fiber 2.13g
Dates
Dates is also Known as: Khajur, and in Hindi: खजूर
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Dates: Nature’s Sweet Treasure for Every Table
In the heart of the Indian landscape, where the sun kisses the earth, dates emerge as
nature’s sweet treasure. Their golden-brown hue, reminiscent of the warm glow of
sunlight, captivates the senses. Each bite reveals a luscious sweetness that dances upon the
palate, leaving behind a delightful echo of flavor. Rich in tradition, dates are not merely a
treat; they are woven into the very fabric of our culinary heritage.
Often cherished during festive seasons, Dates grace our tables during celebrations,
symbolizing prosperity and joy. Whether blended into sumptuous desserts like rich
khajoor barfi or incorporated into aromatic biryanis, their versatility knows no bounds.
The fibrous richness of dates not only tantalizes the taste buds but also nourishes the body,
providing essential nutrients and a burst of energy.
To include dates in your daily menu, log on to planmeal Here, the automatic meal
planner allows you to effortlessly weave dates into your culinary creations, ensuring that
you enjoy their health benefits daily.
As you explore the delightful world of Indian cuisine, let dates guide you on a journey of
flavor and wellness. They are perfect companions for a healthy lifestyle, enhancing
smoothies, salads, and snacks with their sweetness. In a fast-paced world, where health
and taste often seem at odds, dates stand as a testament to the beauty of balance. Embrace
their richness, and let them transform your meals into a celebration of taste and tradition.
Dates: Sweeten Your Life, Naturally!

Dates are highly valued for their nourishing properties and health benefits. Known as
"khajoor," Dates are believed to balance the body's doshas, particularly Vata and Pitta.
Their natural sweetness and high fiber content aid digestion, enhance energy levels, and
support overall vitality. Dates are also rich in essential nutrients, including vitamins and
minerals, which contribute to immunity and general well-being. In Ayurveda, they are
often recommended for improving stamina and vitality, making them ideal for those
recovering from illness or fatigue.
In home remedies, dates are frequently used to alleviate various ailments. They can be
soaked in water overnight and consumed to help with digestive issues, or blended with
milk and nuts to create a nutritious drink that boosts energy and supports lactation in
nursing mothers. Their natural properties make them a staple in Ayurvedic practices,
promoting health and balance in everyday life.
More Details of Dates
How to Store Dates
To store dates, first ensure they are completely dry. Place them in an airtight container or a
resealable plastic bag to prevent moisture absorption. If you prefer longer storage, keep the
container in the refrigerator, which can extend their shelf life up to three years. For short-
term storage, a cool, dark pantry is sufficient. Avoid exposure to heat and sunlight, as this
can cause them to spoil faster. If you notice any signs of mold or an off smell, discard them
immediately. Regularly check for any changes in texture or appearance to ensure freshness.
Shelf life of Dates
Dates can last about 1 to 2 years when stored in a cool, dry place. If refrigerated, they may
last even longer, up to 3 years. Always check for signs of spoilage before consuming.
What/How to check Dates before buying
When buying dates from a local vendor, start by examining their appearance. Look for
dates that are plump, smooth, and have a rich, deep color. Avoid those that are dry,
shriveled, or have visible signs of mold. Gently squeeze a date to ensure it feels soft and
not overly hard or tough. Check the packaging, if available, for a production or expiry date
to ensure freshness. Smell the dates; they should have a sweet, natural aroma without any
off-putting scents.
Procuring dates in bulk can be advisable, especially if you plan to incorporate them into
your daily diet or recipes. Their long shelf life allows for bulk storage, but ensure you have
a cool, dry place to keep them. Just be mindful to check for quality regularly, as bulk
quantities can sometimes lead to unnoticed spoilage.
Best Season for Dates is : All
health goals.


Here are some Alternatives/ substitute of Dates which can be kept in mind while meal
Nutrients present in Dates of Fruits Group
LABEL VALUE
Calories 320.26Kcal
Protein 2.45g
Fat .35g
Dietary Fiber 8.95g
Green Apple
Green Apple is also Known as: Hara seb, and in Hindi: हरा सेब
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Green Apple/ हरा सेब

Though Not much of difference between Green Apple and Red Apples. Fibre quantity in
green apple is higher than red apple, also Carbohydrates and sugar is less than red apples.
Many studies suggest that there are negligible differences when it comes to health benefits.
Green Apples are lille more sour in taste comparatively Red Apples
In 1866 a well known magazine published Eat an Apple on going to bed, And you’ll keep
the doctor from earning his bread. Latter on many rhymes circulated in western countries
and current one is an apple a day keeps the doctor away. Apples are considered to be
"miracle food" and a "nutritional powerhouse,"
Essentially it is all about eating nutritious food, and Apple is one of the nutritious food to
start with. Apples are sweet, crunchy, juicy in taste and carries wide range of health
benefits. Apple helps improving/ strengthening Vision, immune system, bone development
and have Vitamin C. Apples are also good source of antioxidants like phloridzin, catechin,
chlorogenic acid and quercetin.
Apple round in shape and juicy fruits are rich in fiber and vitamin C, and they are also low
in calories, have only a trace of sodium, and no fat or cholesterol. There are about 7500+
varieties of Apples are produced around the world.
 Apples help prevent high blood pressure

 Apples protect your heart
 Apples help reduce cholesterol
 Apples offer protection against colon cancer
 Apples help asthma sufferers
 Apples provide bone protection
 Apples are good for boosting Brain Power
Apples are most popular among fruits. They contain antioxidants, vitamins, dietary fiber,
and a range of other nutrients. Due to their varied nutrient content, they help prevent
several health conditions.
Eating too much of Apple can have various reactions/ health disorders like Apple Seeds
contain Cyanide, May cause Allergic reaction, can weakens tooth enamel, too much of
apple juice can cause of headaches, dizziness and fatigue. Strictly avoid artificially
sweetened apple juices.
In Ayurveda, green apples are prized for their cooling effect, aiding digestion and
detoxification. They balance Pitta dosha, soothe inflammation, and promote clear skin.
Their high fiber content supports digestion and regularity, contributing to overall well-
being.
More Details of Green Apple
How to Store Green Apple
To store green apples, begin by gently wiping them with a dry cloth to remove any surface
moisture. Place the apples in a breathable bag or a crisper drawer in the refrigerator, as
cooler temperatures help maintain their freshness. Ensure the apples are not stored near
strong-smelling foods, as they can absorb odors. If you prefer to keep them at room
temperature, find a cool, dark place away from direct sunlight. Regularly check the apples
for any signs of spoilage or bruising, and remove any affected ones to prevent them from
affecting others.
Shelf life of Green Apple
Fresh green apples can last about 1 to 2 weeks when stored in the refrigerator. If kept at
room temperature, they typically last 3 to 7 days.
Always check for signs of spoilage before consuming.
What/How to check Green Apple before buying
To check green apples before buying, look for firm, smooth skin with no bruises or dark
spots. Choose apples with a vibrant green color and a fresh, crisp feel. Avoid those that are
soft or have wrinkled skin. A sweet aroma indicates freshness.
Best Season for Green Apple is : Summer - Mar to Jun
health goals.

Start Small
Here are some Alternatives/ substitute of Green Apple which can be kept in mind
 Apple
Nutrients present in Green Apple of Fruits Group
LABEL VALUE
Calories 51.14Kcal
Protein .46g
Fat .5g
Dietary Fiber 2.54g
Cherry is also Known as: sweet cherry, and in Hindi: चेरी
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Cherries are a delicious and nutritious fruit known for their vibrant red color and sweet-tart
flavor. They are rich in antioxidants, particularly anthocyanins, which help combat
oxidative stress and inflammation. This makes cherries beneficial for heart health, reducing
inflammation, and improving sleep quality due to their natural melatonin content. They
also aid in muscle recovery and support digestive health with their dietary fiber.
In Indian cuisine, cherries are less common but valued for their unique taste and color.
They are often used in desserts, fruit salads, and jams, adding a refreshing twist to
traditional recipes. Cherries are typically available from late spring to early summer,
making them a seasonal treat that can be enjoyed fresh, dried, or preserved. Their
versatility and health benefits make them a great addition to a balanced diet.
In Ayurveda, cherries are considered beneficial for balancing Pitta dosha due to their
cooling properties. They help soothe inflammation, support digestion, and enhance overall
vitality. Rich in antioxidants, cherries also promote skin health and improve blood
circulation.
More Details of Cherry
How to Store Cherry
Store cherries is in the refrigerator
Shelf life of Cherry
fresh Cherry can last up to 15 days.
What/How to check Cherry before buying
When buying cherries, look for firm, plump fruit with a deep, vibrant color and a fresh,
glossy appearance. Avoid cherries with wrinkles, blemishes, or dull skin. Check the stems
—if they’re green and intact, it indicates freshness.
Best Season for Cherry is : January
health goals.
Check Your Pantry
Here are some Alternatives/ substitute of Cherry which can be kept in mind while
 Apricot
 Blueberry
 Grape
 Raspberry
 Strawberry
Nutrients present in Cherry of Fruits Group
LABEL VALUE
Calories 59.75Kcal
Protein 1.49g
Fat .46g
Dietary Fiber 2.12g
Pineapple
Pineapple is also Known as: anaanaas, Ananas comosus, and in Hindi: अनानास
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Pineapple / Ananas
Pineapple is also known as Ananas, Pineapple is an exceptionally juicy and sweet in taste.
Pineapples are known as world’s healthiest fruit, Pineapples contains zero fat, cholesterol.
Pinapples are loaded with Vitamin A, B and C, potassium, copper, folate and various other
minerals and nutrients.
Pineapple is good for our overall health, here are some of the health benefits from
Pineapple listed.
 Treats Cold and Cough

 Strengthen Bones
 Good For Teeth
 Prevents Cancer
 Helps in Digestion
 Good for Eyes
 Prevents Hypertension
 Reduces Risk of Blood Clots
 Contain Antioxidants
 Treat Acne, has Anti Ageing Properties
 Treat Sinuses, allergy and swellings
Eating too much pineapple can result in tenderness of the mouth including lips,
tongue and cheeks and normally it resolve itself, within a few hours. But if the
feeling persists or if you experience a rashes/ hives or breathing difficulties - one
should seek medical advise immediately.
Therefore it is better that you check with your Health Professional or take help of
Dietitian, OR use online meal planning tools, which will suggest you a balance diet,
according to your health condition.
In Ayurveda, pineapple is valued for its digestive properties and ability to balance
the doshas, particularly pitta. Its high vitamin C content supports immunity and skin
health. Additionally, pineapple is known for its anti-inflammatory benefits, making
it useful in alleviating joint pain.
In home remedies, pineapple juice is often recommended to soothe sore throats and
aid digestion, while its enzymes can help reduce bloating and improve gut health.
More Details of Pineapple
How to Store Pineapple
To store a whole pineapple, place it upright at room temperature for a few days if you plan
to consume it soon. For longer storage, refrigerate the pineapple in the crisper drawer,
preferably wrapped in a plastic bag to retain moisture. If the pineapple is cut, transfer the
pieces into an airtight container to prevent drying and contamination. Store the container in
the refrigerator, where it will remain fresh for about 3 to 4 days. Avoid storing cut
pineapple at room temperature, as it can spoil quickly. Always check for signs of spoilage
before use.
Shelf life of Pineapple
The shelf life of a fresh pineapple is about 3 to 5 days at room temperature and up to a
week when refrigerated. Cut pineapple lasts about 3 to 4 days in the fridge if stored in an
airtight container.
What/How to check Pineapple before buying
When checking pineapple before purchasing, first assess its appearance. Look for a vibrant
yellow or golden hue, indicating ripeness. The skin should be firm but slightly yielding to
gentle pressure. Avoid pineapples with dark brown spots or overly soft areas, as these may
indicate overripeness or spoilage. The leaves at the crown should be green and healthy-
looking; if they are brown or wilted, the fruit may be past its prime.
Smell the base of the pineapple—ripe pineapples emit a sweet, fragrant aroma. If the scent
is sour or off-putting, it's best to avoid that fruit.
While it’s tempting to buy in bulk for savings, consider your consumption rate. Pineapples
have a relatively short shelf life, so it’s advisable to buy only what you can consume within
a few days to avoid waste.
Best Season for Pineapple is : All
health goals.

Here are some Alternatives/ substitute of Pineapple which can be kept in mind while
Nutrients present in Pineapple of Fruits Group
LABEL VALUE
Calories 43.02Kcal
Protein .52g
Fat .16g
Dietary Fiber 3.46g
Grape is also Known as: Grapes, Angoor, and in Hindi: अंगूर
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Grape/ अंगूर
Grapes are also known as Queen of fruits, belongs to berries family and One of the ancient
time fruit, comes in varieties (red, green, black, yellow and seeded OR seedless) Sweet and
Tarty taste of this fruit makes it unique and refreshing fruit. We all love this refreshing
fruit, it is a main ingredient for wine. Like all other fruits, Grapes are also loaded with
essential nutrients. You'll surprise to note that for one bottle of wine, we need 2.5 pounds
of grapes
Grape: Nature's Sweet Jewel of Health

In the vibrant tapestry of nature's bounty, the grape stands out as a luscious gem, bursting
with flavor and health benefits. With its glistening skin and succulent flesh, each bite
transports you to sun-drenched vineyards where tradition and wellness intertwine. Grapes,
whether ruby red, deep purple, or crisp green, embody the spirit of vitality and
nourishment, making them a cherished addition to the Indian palate.
Rich in antioxidants, particularly resveratrol, grapes help combat oxidative stress,

promoting heart health and longevity. Their natural sweetness satisfies cravings while
providing essential vitamins and minerals, such as vitamin C and potassium, essential for
overall well-being. As a hydrating fruit, grapes refresh and revitalize, making them the
perfect companion for warm summer days or as a delightful snack any time of the year.
To include grapes in your daily menu, log on to planmeal Here, you can effortlessly
integrate this vibrant fruit into your meals, from delightful salads to invigorating
smoothies, ensuring you enjoy its myriad health benefits regularly.
In the realm of culinary creativity, grapes inspire a symphony of flavors. Whether enjoyed
fresh, dried as raisins, or incorporated into savory dishes, they enhance every recipe with
their unique charm. As you savor the taste of grapes, you embrace not only their
deliciousness but also the wellness they bring to your life.
Grapes: A Burst of Flavor and Health!

Listed below are some of the health benefits of consuming Grapes.
 Rich in Nutrients, especially Vitamin C an Vitamin K

 High in Antioxidant help preventing Chronic Diseases
 Plant Compounds of Grapes help protecting against some cancers.
 Help in lowering blood pressure
 Helps in reducing cholesterol
 Good for eye health
 Grapes may help in improving memory and mood
 Protect against certain Bacteria, Viruses and Yeast infections
 Grapes may slow down ageing and promote longevity
In Indian Ayurveda, grapes are highly valued for their nutritional and therapeutic
properties. They are considered beneficial for balancing the body's doshas, particularly
Pitta, due to their cooling effect. Rich in vitamins, minerals, and antioxidants, grapes
support overall health, enhance digestion, and promote hydration.
Grapes are also used in various home remedies. Their juice is often recommended to
improve skin health and combat fatigue. Additionally, grape extract is utilized in
treatments for conditions like Anemia, thanks to its natural sweetness and nutrient density.
Overall, grapes are recognized in Ayurveda as a nourishing fruit that contributes to holistic
well-being.
More Details of Grape

How to Store Grape
To store grapes, start by gently rinsing them under cold water to remove any dirt. Allow
them to dry completely before storing. Place the grapes in a breathable container, such as a
perforated plastic bag or a bowl lined with paper towels, to prevent excess moisture
buildup. Store the container in the refrigerator's crisper drawer, where the temperature is
optimal for freshness. Avoid washing the grapes until you're ready to eat them, as moisture
can lead to mold growth. Regularly check for any spoiled grapes and remove them to keep
the remaining ones fresh.
Shelf life of Grape
Fresh grapes can last about 5 to 7 days when stored in the refrigerator.
What/How to check Grape before buying
When checking grapes before buying from a local vendor, start by inspecting their
appearance. Look for firm, plump grapes with a vibrant color; avoid those that appear
wrinkled, shriveled, or have brown spots. Grape stems should be green and fresh; brown or
dry stems indicate age. Gently squeeze a grape; it should feel solid and not mushy.
Additionally, smell the grapes; they should have a sweet, fruity aroma.
Procuring grapes in bulk can be advisable if you plan to consume them quickly, as they are
best enjoyed fresh. However, be cautious, as grapes have a relatively short shelf life of
about 5 to 7 days. Ensure you have proper storage conditions, such as refrigeration, to
prevent spoilage. If you can’t consume them within this time, consider freezing them for
later use in smoothies or desserts.
Best Season for Grape is : All
health goals.

Start Small
Here are some Alternatives/ substitute of Grape which can be kept in mind while meal
Nutrients present in Grape of Fruits Group
LABEL VALUE
Calories 56.16Kcal
Protein .77g
Fat .29g
Dietary Fiber 1.25g
Grape
Grape is also Known as: Grapes, Angoor, and in Hindi: अंगूर
Previous Next
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Grape/ अंगूर
Grapes are also known as Queen of fruits, belongs to berries family and One of the ancient
time fruit, comes in varieties (red, green, black, yellow and seeded OR seedless) Sweet and
Tarty taste of this fruit makes it unique and refreshing fruit. We all love this refreshing
fruit, it is a main ingredient for wine. Like all other fruits, Grapes are also loaded with
essential nutrients. You'll surprise to note that for one bottle of wine, we need 2.5 pounds
of grapes
Grape: Nature's Sweet Jewel of Health

In the vibrant tapestry of nature's bounty, the grape stands out as a luscious gem, bursting
with flavor and health benefits. With its glistening skin and succulent flesh, each bite
transports you to sun-drenched vineyards where tradition and wellness intertwine. Grapes,
whether ruby red, deep purple, or crisp green, embody the spirit of vitality and
nourishment, making them a cherished addition to the Indian palate.
Rich in antioxidants, particularly resveratrol, grapes help combat oxidative stress,

promoting heart health and longevity. Their natural sweetness satisfies cravings while
providing essential vitamins and minerals, such as vitamin C and potassium, essential for
overall well-being. As a hydrating fruit, grapes refresh and revitalize, making them the
perfect companion for warm summer days or as a delightful snack any time of the year.
To include grapes in your daily menu, log on to planmeal Here, you can effortlessly
integrate this vibrant fruit into your meals, from delightful salads to invigorating
smoothies, ensuring you enjoy its myriad health benefits regularly.
In the realm of culinary creativity, grapes inspire a symphony of flavors. Whether enjoyed
fresh, dried as raisins, or incorporated into savory dishes, they enhance every recipe with
their unique charm. As you savor the taste of grapes, you embrace not only their
deliciousness but also the wellness they bring to your life.
Grapes: A Burst of Flavor and Health!

Listed below are some of the health benefits of consuming Grapes.
 Rich in Nutrients, especially Vitamin C an Vitamin K

 High in Antioxidant help preventing Chronic Diseases
 Plant Compounds of Grapes help protecting against some cancers.
 Help in lowering blood pressure
 Helps in reducing cholesterol
 Good for eye health
 Grapes may help in improving memory and mood
 Protect against certain Bacteria, Viruses and Yeast infections
 Grapes may slow down ageing and promote longevity
In Indian Ayurveda, grapes are highly valued for their nutritional and therapeutic
properties. They are considered beneficial for balancing the body's doshas, particularly
Pitta, due to their cooling effect. Rich in vitamins, minerals, and antioxidants, grapes
support overall health, enhance digestion, and promote hydration.
Grapes are also used in various home remedies. Their juice is often recommended to
improve skin health and combat fatigue. Additionally, grape extract is utilized in
treatments for conditions like Anemia, thanks to its natural sweetness and nutrient density.
Overall, grapes are recognized in Ayurveda as a nourishing fruit that contributes to holistic
well-being.
More Details of Grape
How to Store Grape
To store grapes, start by gently rinsing them under cold water to remove any dirt. Allow
them to dry completely before storing. Place the grapes in a breathable container, such as a
perforated plastic bag or a bowl lined with paper towels, to prevent excess moisture
buildup. Store the container in the refrigerator's crisper drawer, where the temperature is
optimal for freshness. Avoid washing the grapes until you're ready to eat them, as moisture
can lead to mold growth. Regularly check for any spoiled grapes and remove them to keep
the remaining ones fresh.
Shelf life of Grape
Fresh grapes can last about 5 to 7 days when stored in the refrigerator.
What/How to check Grape before buying
When checking grapes before buying from a local vendor, start by inspecting their
appearance. Look for firm, plump grapes with a vibrant color; avoid those that appear
wrinkled, shriveled, or have brown spots. Grape stems should be green and fresh; brown or
dry stems indicate age. Gently squeeze a grape; it should feel solid and not mushy.
Additionally, smell the grapes; they should have a sweet, fruity aroma.
Procuring grapes in bulk can be advisable if you plan to consume them quickly, as they are
best enjoyed fresh. However, be cautious, as grapes have a relatively short shelf life of
about 5 to 7 days. Ensure you have proper storage conditions, such as refrigeration, to
prevent spoilage. If you can’t consume them within this time, consider freezing them for
later use in smoothies or desserts.
Best Season for Grape is : All
health goals.

Check Your Pantry
Here are some Alternatives/ substitute of Grape which can be kept in mind while meal
Nutrients present in Grape of Fruits Group
LABEL VALUE
Calories 56.16Kcal
Protein .77g
Fat .29g
Dietary Fiber 1.25g
Banana
Banana is also Known as: Kela, and in Hindi: केला
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Banana/ Kela
NO it is not about Banana Republic, it is about one of world most important and appealing
food crops. Banana plant related to Musa family. Banana, is an elongated, edible fruit and
botanically a berry.
Bananas are high in pectin ( a form of fibre) potassium, magnesium, Vitamins C and
Vitamins B6. There are many variety of Bananas available in market in form of size and
colour. one can have Yellow, green and Red Banana
Bananas help reduce swelling, protect against developing Type2 Diabetes, strengthen the
nervous system, help producing white blood cells.
Bananas are high in Fibre, Heart healthy lower’s the risk of cardiovascular disease and
coronary heart disease.
 Ease in Digestion
 Powerhouse of Nutrients
 High Source of Potassium
 Helps fight Anaemia
In Ayurveda, bananas are considered sattvic (pure) and balancing for the body. They are
believed to nourish the body, support digestion, and enhance mental clarity. Bananas are
also thought to pacify Vata and Pitta doshas, promoting overall health and vitality.
More Details of Banana
How to Store Banana
Can Hang them, away from other frutis.
Shelf life of Banana
3-4 Days, for longer time keep freeze
What/How to check Banana before buying
To check bananas before buying, look for firm, yellow fruit with minimal dark spots.
Slight green at the tips is fine. Avoid overripe, brown, or mushy bananas, as they may be
past their prime. Ensure the skin is intact and free from bruises or dents.
Best Season for Banana is : All
health goals.

Start Small
Here are some Alternatives/ substitute of Banana which can be kept in mind while
Nutrients present in Banana of Fruits Group
LABEL VALUE
Calories 106.35Kcal
Protein 1.49g
Fat .35g
Dietary Fiber 2.33g
Raw Mango
Raw Mango is also Known as: Green mangoes, and in Hindi: कच्चा आम
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Raw Mango/ कच्चा आम

Almost all of us have love drinking Kairi Ka Pani OR Aam Panna, and am sure many of us
consumed in Kairi Ka Pani OR Mango Drink, in event’s like weddings specially in
summers. It is one of the essential drink for summers, as it shield from intense heat.
Mangos are one of the oldest fruit here in India, Green Mango OR Raw Mango are picked
before they fully developed.
Raw mango, a vibrant gem of Indian summers, tantalizes the senses with its crisp, tangy
flavor and alluring aroma. This delightful fruit, often heralded as the "king of fruits,"
embodies the essence of tradition and culinary creativity. Whether enjoyed as a refreshing
salad, tangy chutney, or zesty pickle, raw mango adds a delightful kick to any dish.
Rich in vitamin C, antioxidants, and dietary fiber, raw mango is not just a treat for the
palate but also a boon for health. It aids digestion, boosts immunity, and supports overall
well-being. In Indian households, its seasonal arrival is celebrated, with families gathering
to create cherished recipes that have been passed down through generations.
The beauty of raw mango lies in its versatility. From the classic kachumber salad to the
spicy aam ka achaar, its potential is limitless. It brings a burst of flavor to curries and rice
dishes, enhancing every meal with its unique tang.
For those looking to incorporate raw mango into their daily diet, Planmeal.com offers a
treasure trove of recipes and meal ideas. With easy-to-follow instructions, it helps you
explore the myriad ways to enjoy this delicious fruit.
In the realm of culinary delights, raw mango reigns supreme.
Taste the tangy magic of raw mango! : To savor the wonders of raw mango in your meals,
visit Planmeal.com for inspiration and recipes that celebrate this extraordinary
fruit. Green Mangos are full of Vitamins B6, A, C, K and folate. Kachchi kairi is used in
Ayurveda to treat digestive problems, healthy vision and losing weight. Raw Mangos are
heart healthy as these are rich in B Vitamin niacin and fibre.
In general following are the benefits of Raw Mango
 Helps in Weight Loss

 Help Preventing Dehydration
 Help Treating Stomach Disorders
 Help Detoxifies Liver
 Help boosting cardiovascular health
 Raw mangos are good for our teeth
 Raw mangos are safe snack for Pregnancy (makes delivery easier)
 Good for Hair and Skin
 Good Source of Fibre
 Help improving vision (macular degeneration)
 Lowers the cancer risk
Despite of so much healthy fruit, eating Raw Mango in excess can cause abdominal colic,
dysentery and throat irritation.
How much one should eat Raw Mangos, how to include in daily diet, logon to planmeal to
check daily diet plans as per your body nutritional requirements.
In Indian Ayurveda, raw mango is highly regarded for its health benefits and medicinal
properties. It is known to balance the pitta dosha due to its cooling effects, making it
beneficial in alleviating conditions like acidity and digestive issues. Raw mango is rich in
vitamin C and antioxidants, which help boost immunity and promote overall well-being.
Additionally, raw mango is used in various home remedies. For instance, a drink made
from raw mango pulp can be effective in treating dehydration during the hot summer
months. Its high fiber content aids digestion and can help with weight management.
Overall, raw mango serves not only as a flavorful addition to meals but also as a valuable
component in Ayurvedic healing practices.
More Details of Raw Mango
How to Store Raw Mango
To store raw mangoes, begin by ensuring they are dry and free from any bruises. Place
them in a cool, dry area at room temperature if you plan to use them within a week or two.
For longer storage, wrap each mango in paper to prevent moisture buildup and place them
in the refrigerator’s crisper drawer. This helps maintain their freshness for up to three
weeks. Avoid stacking them to prevent bruising. When ready to use, wash them thoroughly
under running water to remove any dirt or residues before cutting or consuming.
Shelf life of Raw Mango
Raw mangoes typically have a shelf life of 1 to 2 weeks when stored at room temperature.
If refrigerated, they can last up to 2 to 3 weeks. Ensure they are kept in a cool, dry place for
optimal freshness.
What/How to check Raw Mango before buying
When checking raw mangoes before buying, look for firm fruits with smooth, unblemished
skin. The color should be vibrant, typically green or light yellow, depending on the variety.
Gently squeeze the mango; it should feel hard but not overly soft. Avoid any with dark
spots, wrinkles, or excessive blemishes, as these may indicate overripeness or spoilage.
Smell the mango near the stem; a fragrant aroma suggests ripeness. It’s also wise to check
for uniformity in size if you plan to use them in recipes that require consistency.
As for procuring in bulk, it’s advisable only if you plan to use or process them quickly, as
raw mangoes have a limited shelf life. If stored properly, they can last up to a few weeks,
but buying in bulk may lead to waste if not consumed in time. Always consider your usage
before making a large purchase.
Best Season for Raw Mango is : All
health goals.

Here are some Alternatives/ substitute of Raw Mango which can be kept in mind
Nutrients present in Raw Mango of Fruits Group
LABEL VALUE
Calories 48.99Kcal
Protein .69g
Fat .08g
Dietary Fiber 3.01g
Coconut Water
Coconut Water is also Known as: naariyal paanee, and in Hindi: नारियल पानी
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coconut-water
More Details of Coconut Water
How to Store Coconut Water
at a cool place
Shelf life of Coconut Water
it's better to consume immediate

What/How to check Coconut Water before buying
null
Best Season for Coconut Water is : All
health goals.

Here are some Alternatives/ substitute of Coconut Water which can be kept in mind
Nutrients present in Coconut Water of Fruits Group
LABEL VALUE
Calories 15.29Kcal
Protein .26g
Fat .16g

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Orange

The Juicy Symphony of Oranges

In the end, remember: **“Squeeze joy from every orange slice!”**

### Importance of Orange in Indian Ayurveda

More Details of Orange

How to Store Orange

Shelf life of Orange

What/How to check Orange before buying

Best Season for Orange is : All

Meal Planning Tip # 2

Nutrients present in Orange of Fruits Group

Mango - banganapalli is also Known as: aam, and in Hindi: आम

 Mangoes are good source of immune-boosting nutrients

More Details of Mango - banganapalli

How to Store Mango - banganapalli

Shelf life of Mango - banganapalli

What/How to check Mango - banganapalli before buying

Best Season for Mango - banganapalli is : All

Meal Planning Tip # 3

Nutrients present in Mango - banganapalli of Fruits Group

Lime is also Known as: Lemon, neemboo, and in Hindi: नींबू

Lime: A zestful embrace for every meal.

More Details of Lime

How to Store Lime

Shelf life of Lime

What/How to check Lime before buying

Best Season for Lime is : All

Meal Planning Tip # 4

Nutrients present in Lime of Fruits Group

Here are some delicious recipes featuring palm fruit:

Indulge in the goodness of palm fruit today!

More Details of Palm fruit

How to Store Palm fruit

Shelf life of Palm fruit

What/How to check Palm fruit before buying

Best Season for Palm fruit is : All

meal Planning Tip # 1

Choose a shopping day and make a shopping list.

Nutrients present in Palm fruit of Fruits Group

Some of the health benefits of Pomegranate

 Helps improving Memory

In Indian Ayurveda, pomegranate is highly regarded for its medicinal properties. It is

More Details of Pomegranate

How to Store Pomegranate

Shelf life of Pomegranate

Best Season for Pomegranate is : All

meal Planning Tip # 1

Choose a shopping day and make a shopping list.

Nutrients present in Pomegranate of Fruits Group

Pear is also Known as: Naashapaatee, and in Hindi: नाशपाती

Pear: Nature’s Sweet Symphony of Flavor

Pear: A Taste of Nature’s Sweetness Awaits!

More Details of Pear

How to Store Pear

Shelf life of Pear

What/How to check Pear before buying

Best Season for Pear is : All

meal Planning Tip # 1

Choose a shopping day and make a shopping list.

Nutrients present in Pear of Fruits Group

In the end, remember: “Squeeze joy from every orange slice!”