What is Kiwi?

Kiwi fruit, also known as Chinese gooseberry, is a small, oval-shaped fruit with a fuzzy brown exterior and bright green flesh with small black seeds in the center. It has a sweet and tangy flavor and is rich in vitamin C, fiber, and other nutrients.


The fruit is native to China but is now widely cultivated in many other parts of the world, including New Zealand, where it is a popular export. Kiwi fruit is often eaten raw, sliced in salads, used in smoothies, or added as a garnish to desserts.

Calories in Kiwi

A medium-sized kiwi fruit (approximately 69 grams) contains approximately 61 calories. The fruits are a low-calorie fruit that is also high in fiber, vitamin C, vitamin K, and potassium.

This makes them a great choice for a healthy snack or addition to a balanced diet. However, keep in mind that the calorie content of kiwi can vary depending on its size and ripeness.

Nutritional Value

It is a rich source of various nutrients and has numerous health benefits. Here are some of the nutritional values of :

  1. Vitamins: Kiwi is an excellent source of vitamin C, providing more than 100% of the daily recommended intake in just one serving. It also contains vitamin K, vitamin E, folate, and vitamin A.
  2. Minerals: Contains several essential minerals such as potassium, calcium, iron, magnesium, and phosphorus.
  3. Antioxidants: Rich in antioxidants like flavonoids and carotenoids, which help to protect the body from oxidative stress and prevent chronic diseases.
  4. Fiber: It is high in dietary fiber, which aids in digestion, regulates blood sugar levels, and promotes a healthy gut.
  5. Low in calories: It is low in calories, making it an excellent option for weight loss.

Overall, kiwi is a nutrient-dense fruit that offers numerous health benefits, including improved immune function, digestive health, and heart health.

It is also a delicious and versatile fruit that can be added to smoothies, salads, or eaten on its own as a snack.

How to toast sesame seeds

Toasting sesame seeds is a simple process that can be done on the stove or in the oven. Here’s how to toast sesame seeds:

Sesame Seeds

On the stove:

  1. Place a dry skillet or frying pan over medium heat.
  2. Once the pan is hot, add the sesame seeds in a single layer.
  3. Toast the sesame seeds, stirring constantly with a spatula, until they turn golden brown and become fragrant. This should take 3-5 minutes.
  4. Remove the pan from the heat and transfer the toasted sesame seeds to a plate or bowl to cool.

In the oven:

  1. Preheat your oven to 350°F (175°C).
  2. Spread the sesame seeds in a single layer on a baking sheet.
  3. Place the baking sheet in the preheated oven and toast the sesame seeds for 5-10 minutes, stirring occasionally, until they turn golden brown and become fragrant.
  4. Remove the baking sheet from the oven and transfer the toasted sesame seeds to a plate or bowl to cool.

Note: Be careful not to burn the sesame seeds, as they can go from golden brown to burnt very quickly. Store toasted seeds in an airtight container in a cool, dry place for up to several months.

Nutrition Value

They are highly nutritious and are considered to be a good source of several essential nutrients. Here is the nutritional information for one ounce (28 grams) of the seeds:

  • Calories: 161
  • Fat: 14 grams
  • Protein: 5 grams
  • Carbohydrates: 6 grams
  • Fiber: 4 grams
  • Calcium: 27% of the Daily Value (DV)
  • Iron: 23% of the DV
  • Magnesium: 25% of the DV
  • Phosphorus: 22% of the DV
  • Zinc: 13% of the DV
  • Copper: 44% of the DV
  • Manganese: 97% of the DV

Sesame seeds are also rich in antioxidants, including lignans and phytosterols, which can help reduce inflammation and support heart health. Additionally, they are a good source of healthy fats, including monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.


They are tiny, oil-rich seeds that come from the Sesamum indicum plant. They are a good source of nutrients and have several potential health benefits, including:

  1. Rich in nutrients: These seeds are a good source of important nutrients such as calcium, magnesium, phosphorus, iron, and zinc. They are also rich in fiber, protein, and healthy fats.
  2. May help lower cholesterol: Some studies suggest that they may help lower LDL (bad) cholesterol and triglyceride levels, which are risk factors for heart disease.
  3. May support healthy bones: They are a good source of calcium, which is important for maintaining healthy bones. Consuming them regularly may help prevent bone loss and reduce the risk of osteoporosis.
  4. May have antioxidant properties: The seeds contain compounds such as lignans and phytosterols, which have antioxidant properties. Antioxidants help protect the body against oxidative stress and may reduce the risk of chronic diseases.
  5. May have anti-inflammatory properties: They contain compounds that have anti-inflammatory properties. Consuming these seeds may help reduce inflammation in the body and may be beneficial for conditions such as arthritis.
  6. May support healthy skin: These seeds are a good source of vitamin E, which is important for healthy skin. They may help protect the skin from damage caused by free radicals and may help reduce the signs of aging.
  7. May support healthy digestion: They are a good source of fiber, which is important for maintaining healthy digestion. Consuming these seeds regularly may help prevent constipation and may support overall digestive health.

It is important to note that sesame seeds are high in calories and should be consumed in moderation as part of a balanced diet.

Pumpkin seed, additionally regarded in North America as a pepita  is the safe to eat seed of a pumpkin or positive different cultivars of squash. The seeds are normally flat and asymmetrically oval, have a white outer husk, and are mild inexperienced in Colour after the husk is removed.

Some cultivars are huskless, and are grown handiest for his or her safe to eat seed. The seeds are nutrient- and calorie-rich, with an particularly excessive content material of fat protein, nutritional fiber, and several micronutrients.

Pumpkin seeds preparation methods

When pumpkin seeds are shelled, they are white. When they are without a shell, they appear green. In either form, the seeds can be enjoyed as is. But there are plenty of other ways to eat pumpkin seeds and reap their benefits. You can:

  • Roast shelled pumpkin seeds.
  • Sprinkle the seeds onto oatmeal or overnight oats, yogurt, avocado toast, or fruit salad.
  • Add them to salads or as a garnish for slaw, hummus, cooked vegetables, soups, and stir fries.
  • Whip pumpkin seed protein into smoothies, blended soups, or mashed cauliflower to boost the protein content.
  • Incorporate pumpkin seed butter into pesto, sauces, smoothies, energy balls, or baked goods.

If you eat shelled pumpkin seeds, make sure to drink plenty of water to help your digestive system process their fiber content. While extremely rare, there have been a couple reports of men experiencing intestinal blockages after consuming large quantities of pumpkin seeds in the shell (Manne, 2012)(Gentile, 2022).

Pumpkin seed Nutrition

Nutrition of them are wealthy in nutrients and minerals like manganese and nutrition K, each of which might be crucial in assisting wounds heal. They additionally include zinc, a mineral that facilitates the immune gadget combat micro organism and viruses.  Seeds also are an exceptional supply of:

  • Phosphorus.
  • Magnesium.
  • Iron.
  • Potassium.
  • Copper.

Health Benefits of pumpkin seeds

1. May benefit bladder health

May advantage bladder health Studies have determined that the oil from pumpkin seeds, may also have the capacity to save you or deal with urinary disorders, but similarly studies remains required to verify those findings.

2.Pumpkin seed are antioxidant-rich

One thrilling take a look at determined the seeds had been related to a drastically decreased breast most cancers danger in postmenopausal girls as compared to no consumption, and a 2d take a look at confirmed they’ll assist defend pre-menopausal girls, too.

3.Heart-healthy pumpkin

seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). There is good evidence that consuming pumpkin seeds as part of a balanced diet may be beneficial for the heart and prevent cardiovascular disease due to their ALA content.

A 2011 study also found that pumpkin seed oil helped improve cholesterol levels in postmenopausal women. As a useful source of magnesium, they may also help regulate blood pressure, but more research is needed on the role magnesium plays in this area.

4.Pumpkin seeds assist blood sugar balance

A observe investigating the blessings of pumpkin seeds blended with linseed determined they will be useful in stopping diabetic complications, along with excessive ldl cholesterol and blood sugar levels.

The hypoglycemic residences of those seeds may also assist people with diabetes to higher control blood sugar levels.

A Banana Fruit

A banana is an elongated, fit to be eaten fruit botanically a berry produced with the aid of using numerous varieties of big herbaceous flowering plants withinside the genus Musa. In a few countries, bananas used for cooking can be called “plantains”, distinguishing them from dessert bananas.

Especially withinside the Americas and Europe, “banana” typically refers to smooth, sweet, dessert bananas, especially the ones of the Cavendish group, which can be the principle exports from banana-developing countries.

Banana Bunch/Health benefit of Banana Fruit


  • Energy.
  • Carbohydrate.
  • Fiber.
  • Protein.
  • Magnesium.
  • Phosphorus.
  • Potassium.
  • Selenium in micrograms.
  • Choline.
  • Vitamin C.
  • Folate.
  • Beta Carotene.
  • Alpha Carotene.

Bunch of bananas isolated on white background

Types of Banana

1. Cavendish Banana

The Cavendish banana is your “typical” banana found at the local grocery store or farmer’s market. They are slightly sweet and have a creamy texture. They have various stages of ripening, from green to yellow, to yellow with brown spots. They’re grown all across Central America, and their production is essential to the economies in these areas.

2. Pisang Raja

Pisang Raja bananas are popular in Indonesia. Featuring a yellow to orange color, they taste like honey-flavored custard with a smooth and creamy consistency. They’re slightly smaller than Cavendish Bananas, averaging four to six inches in length.

3. Red Banana

As their name suggests, red bananas have a reddish-purple skin. They have light pink colored flesh and are much sweeter and softer than Cavendish bananas. They also have a slight raspberry flavor that makes them absolutely irresistible.

4. Lady Finger Banana

Lady Finger bananas, also known as baby bananas, are sweeter and smaller than Cavendish bananas. They’re usually around three inches in length and feature a creamy texture and sweet flavor with notes of honey.


5. Blue Java Banana

Blue Java bananas are also known as the ice cream banana due to their sweet vanilla flavor and extreme creaminess. They feature a beautiful blue peel and a white flesh. They’re actually pretty hardy and can grow in colder regions.

6. Plantain

Plantains are a subgroup of bananas that are referred to as cooking bananas. They have a high starch content and are typically used in savory dishes. They aren’t typically consumed raw. They’re a food staple in West and Central Africa, the Caribbean islands, and Central America.

7. Manzano Banana

The Manzano Banana is sweeter than Cadvendish bananas with a hint of crunchy apple-strawberry flavor. They’re grown in Central and South America, the Caribbean, and Mexico. They’re short and chubby with think yellow skins that turn black when fully ripe.

pink banana/Health benefit of Banana Fruit

8. Burro Banana

Burro bananas have a lemony and tangy taste, which makes them one of the most unique types of bananas. They have a flatter, smaller and more square shape than Cavendish bananas. The flesh is creamy white or yellow and is soft with some firmness in the center.

9. Barangan Banana

Yellow with small black dots, the Barangan banana has a sweet, mild taste. The flesh is  white with no seeds. It’s a popular variety and is eaten as a dessert in many regions across the tropics.

10. Gold finger Banana

The Gold finger banana was first grown in Honduras by a team of scientists as a pest-resistant banana. It can be cooked when green and eaten raw once fully ripe. It’s similar to the Cavendish banana, with its eventual aim to replace the more susceptible-to-disease variety.

Try our  sweet safari with dipped fruit box for a fresh take on bananas. It’s packed with banana pieces dipped in semisweet chocolate and white chocolate, pineapple monkeys, and so much more. Yum!

Banana plant

Health Benefit of Banana

  • Manganese in bananas is good for your skin.
  • Bananas can aid digestion and help beat gastrointestinal issues.
  • Bananas are respectable sources of vitamin C.
  • Bananas can aid digestion and help beat gastrointestinal issues.
  • Bananas give you energy – minus the fats and cholesterol​.
  • Bananas are one of the best fruit sources of vitamin B6​.






 Health Benefit of Apple

It is believed that humans cultivated apple, a fruit that originated in Central Asia, specifically in the region between the Caspian Sea and the Black Sea, as one of the earliest fruits. Evidence of apple cultivation dating back to at least 6500 BCE indicates that humans have been cultivating this fruit for a long time.

Scientists believe that the Malus sieversii, a tree that still grows wild in Kazakhstan, Kyrgyzstan, Tajikistan, and Xinjiang, China, is the wild ancestor of the modern apple. Over time, humans selected and cultivated certain varieties of the wild apple for their desirable traits. Such as sweetness, juiciness, and crispness.

Apples have a long history of cultural and religious significance. They feature prominently in the creation stories of many cultures, including those of Ancient Greece and Norse mythology. They also have a special place in Christianity, where they are often associated with knowledge and temptation.

People around the world grow and consume apples today, with thousands of different varieties available. The most commonly cultivated varieties include the Red Delicious, Gala, Granny Smith, and Honeycrisp.

People often use apples in cooking and baking, as well as for making juice, cider, and alcoholic beverages because they are a rich source of vitamins, minerals, and fiber.

Types of Apple

  • Red Delicious.
  • McIntosh.
  • Crispin.
  • Gala.
  • Granny Smith.
  • Fuji.
  • Honeycrisp.
  • Pink Lady.
  • Jonathan.
  • Rome.


Eating a eating regimen wealthy in plenty of culmination and vegetables, together with apples, can also additionally assist lessen the hazard of numerous conditions, such as:

  • Cancer
  • Obesity.
  • Heart disease.
  • Diabetes.
  • Boost Immune system.
  • Bone health.
  • Lung strength.
  • Reach in vitamin C and Fiber.

Health Benefit of Apple

  1. Rich in fiber: Apples are a good source of dietary fiber. Which can help promote digestive health, reduce cholesterol levels, and regulate blood sugar levels.
  2. Antioxidants: Apples contain antioxidants. Such as quercetin and catechin. Which can help protect cells against oxidative stress and reduce the risk of chronic diseases. Such as heart disease, diabetes, and certain types of cancer.
  3. Weight management: Apples are low in calories and high in fiber. Which can help promote feelings of fullness and prevent overeating. Incorporating apples into a balanced diet may help with weight management.
  4. Heart health: The soluble fiber in apples can help lower cholesterol levels, reducing the risk of heart disease. The antioxidants in apples may also help reduce inflammation and improve blood vessel function.
  5. Brain health: Apples contain polyphenols, which have been shown to help protect brain cells from damage and improve cognitive function.
  6. Hydration: Apples are mostly made up of water, making them a hydrating snack option.

It’s important to note that while apples can be a healthy addition to your diet, they should not be relied on as a sole source of nutrition. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats is key to overall health and well-being.