Organic Fruits & Vegetables — From Farm to Table
Tomato, spinach, drumstick, mango, and 40+ more. IFCT nutrition tables, pesticide residue data, seasonal calendar, and raw-vs-cooked comparisons.
Top Vegetables — Key Nutrients at a Glance (per 100g raw)
| Vegetable | Vitamin C | Iron (mg) | Beta-Carotene | Calories | GI (approx) |
|---|---|---|---|---|---|
| Drumstick leaves | 220mg | 7.0 | 6780µg | 26 | Low |
| Capsicum (red) | 190mg | 1.2 | 2379µg | 31 | 15 |
| Amla | 600mg | 1.2 | — | 44 | ~25 |
| Broccoli | 89mg | 2.7 | 361µg | 34 | 10 |
| Spinach | 28mg | 3.5 | 5626µg | 23 | 15 |
| Carrot | 6mg | 0.6 | 8285µg | 41 | 16 |
| Tomato | 23mg | 0.5 | 833µg | 18 | 15 |
| Beetroot | 5mg | 1.1 | 20µg | 43 | 61 |
| Bitter Gourd | 84mg | 1.1 | 210µg | 17 | Low |
| Sweet Potato | 20mg | 0.6 | 9444µg | 86 | 63 |
Source: IFCT 2017, USDA FoodData Central. GI values are approximate and vary by preparation method.
Product Guides
Tomato
Lycopene antioxidant — cooking increases bioavailability 3×. Vitamin C, heart health, and cancer research.
5 min read
Potato
Covers baby potato too. Resistant starch when cooled, GI concerns, and why potatoes are not the enemy.
5 min read
Onion
Quercetin and sulphur compounds for heart and immunity. The science behind tears and why raw is best.
6 min read
Beetroot
Dietary nitrates for blood pressure and athletic performance. GI facts — beetroot is safer for diabetics than feared.
6 min read
Broccoli
Sulforaphane and cancer research. Vitamin K, folate, and honest review of the superfood claims.
5 min read
Cabbage
Vitamin K, glucosinolates, and fermented cabbage (kanji) benefits. Low-calorie, high-fibre cruciferous.
5 min read
Capsicum
Vitamin C higher than oranges. Red vs green vs yellow — why colour matters for nutrition.
5 min read
Carrot
Beta-carotene and eye health. Cooked carrots release more carotenoids than raw — the science explained.
6 min read
Cauliflower
Cruciferous with choline and vitamin C. Low-carb rice alternative — how to use and cook it.
6 min read
Cucumber
96% water — hydration, skin health, and low calorie. Best summer vegetable for weight management.
6 min read
Spinach
Iron and folate powerhouse, but oxalates block calcium absorption. How cooking reduces oxalate concern.
6 min read
Drumstick (Moringa)
7× vitamin C of orange, 4× calcium of milk. Every part edible — leaves, pods, seeds. Moringa science.
5 min read
Bitter Gourd (Karela)
Charantin and momordicin for blood sugar. Clinical evidence reviewed. AVOID if on hypoglycemic drugs.
6 min read
Ash Gourd
Ayurvedic cooling vegetable. High water content, weight loss juice, traditional digestive tonic.
5 min read
Pumpkin
Beta-carotene, seeds rich in zinc and magnesium. Low-calorie with surprisingly good nutrition.
5 min read
Ridge Gourd
Diabetes-friendly, high fibre, traditional South Indian. Low calorie with decent iron content.
5 min read
Snake Gourd
Cooling effect, very low calorie, natural antimicrobial compounds. Ayurvedic uses for fever.
6 min read
Ivy Gourd (Tindora)
Blood sugar studies, Ayurvedic hypoglycemic use, and practical cooking guide for South Indian cuisine.
6 min read
Okra (Ladies Finger)
Mucilage fibre slows glucose absorption. Folate, vitamin C, and the folklore vs science on diabetes.
7 min read
Beans
Covers French beans, cluster beans, broad beans. Plant protein, fibre, and iron in one vegetable.
6 min read
Cluster Beans (Guar)
Guar gum source. Proven cholesterol-lowering effect. Blood sugar management and traditional uses.
6 min read
Green Peas
Plant protein at 5g/100g, vitamin K, and seasonal availability. Fresh vs frozen comparison.
6 min read
Brinjal (Eggplant)
Nasunin antioxidant in the skin, low calorie, and cultural importance across Indian cuisines.
6 min read
Radish (Mooli)
Liver detox compounds, digestive stimulant, and Ayurvedic uses. Leaves more nutritious than the root.
6 min read
Sweet Potato
Lower GI than regular potato, high beta-carotene, and fibre. Best starchy vegetable for diabetics.
6 min read
Garlic
Allicin for heart, immunity, and antimicrobial action. Side effects: blood thinner interaction, GERD.
7 min read
Ginger
Gingerol for nausea, inflammation, and digestion. Pregnancy-safe in moderation. Drug interactions.
7 min read
Chilli
Capsaicin boosts metabolism and acts as natural pain relief. Side effects: gastric irritation, GERD.
7 min read
Banana
Elakki and Pachabale varieties. Potassium, athletic fuel, GI, and the resistant starch in unripe banana.
6 min read
Banana Stem
Traditional kidney stone remedy. High fibre, potassium, and Karnataka cooking tradition.
6 min read
Banana Flower
Blood sugar management, lactation support, and traditional South Indian recipes.
6 min read
Coconut
Every part useful — fresh kernel, water, copra. MCT fats, electrolytes, and honest health review.
6 min read
Tender Coconut
Natural electrolyte drink. Hydration, pregnancy safety, and how it compares to sports drinks.
6 min read
Apple
Quercetin, fibre, and the "apple a day" claim — what the evidence actually shows.
6 min read
Mango
Seasonal nutrition, carbide ripening detection, sugar content, and which varieties are best for diabetics.
5 min read
Papaya
Papain enzyme for digestion. Vitamin C, folate, carotenoids. AVOID raw papaya during pregnancy.
6 min read
Guava
4× vitamin C of orange. Diabetes-friendly, low GI, and seeds are edible and beneficial.
3 min read
Pomegranate
Punicalagins — strongest antioxidant fruit. Heart health, hemoglobin support, anti-inflammatory.
4 min read
Grapes
Black and green grapes compared. Resveratrol science, pesticide concern, and seasonal availability.
6 min read
Lemon
Vitamin C, citric acid, and the alkalizing myth debunked. Daily uses for iron absorption and immunity.
6 min read
Mosambi (Sweet Lime)
Gentle citrus for convalescence and digestion. Lower acid than lemon — suitable for sensitive stomachs.
5 min read
Orange
Vitamin C and hesperidin for blood vessels. Seasonal fruit — whole orange far better than juice.
5 min read
Watermelon
Citrulline for blood flow and kidney health. 92% water. Seeds are nutritious — do not discard.
5 min read
Muskmelon
Potassium, vitamin A, and cooling summer fruit. Pairs poorly with water — Ayurvedic context.
5 min read
Sapota (Chikoo)
Natural energy with tannins and antioxidants. High sugar — diabetics should limit. Iron and folate.
6 min read
Amla (Indian Gooseberry)
Vitamin C champion — 20× that of orange. Chromium, Ayurvedic rasayana, and daily use guide.
4 min read
Avocado
Healthy monounsaturated fats, potassium, folate. Calorie-dense — portion guidance for weight management.
5 min read
Knowledge Articles
Leafy Greens of India — Complete Guide
Spinach, methi, coriander, curry leaves, mint, balli basale — comparison table by iron, calcium, vitamin A.
12 min read
Most Pesticide-Contaminated Produce in India
Indian dirty dozen — which fruits and vegetables carry highest pesticide residue. CIB&RC data.
5 min read
Dirty Dozen India — Most Pesticide-Heavy Produce
Which Indian fruits and vegetables carry the most pesticide residue and when to choose organic.
8 min read
Does Washing Remove Pesticides?
What washing, peeling, and cooking actually removes — and what stays in the flesh. Scientific answer.
5 min read
Seasonal Produce Calendar — India
Month-by-month guide to what fruits and vegetables are in season across India and why it matters.
5 min read
How to Store Fruits & Vegetables
Fridge vs counter, ethylene gas producers, and practical tips to extend shelf life by 3-5 days.
5 min read
Frozen vs Fresh Vegetables
Frozen can be more nutritious than week-old fresh. The blanching, nutrient retention science.
6 min read
Best & Worst Vegetables for Diabetics
GI ranking of 30+ Indian vegetables. Daily, moderate, and limit categories with practical guide.
5 min read
Raw vs Cooked Vegetables — When Does Cooking Help?
Cooking boosts lycopene and beta-carotene but reduces vitamin C. The nuanced vegetable-by-vegetable guide.
6 min read