Avocado:

Often hailed as a superfood, avocados are not only creamy and delicious but also packed with nutrients, including vitamin E. Adding slices of ripe avocado to salads, sandwiches, or simply enjoying it on its own can provide a significant portion of your daily vitamin E intake.

Kiwi:

Bursting with flavor and vibrant green hues, kiwis are not only rich in vitamin C but also contain a good amount of vitamin E. Enjoy them sliced over yogurt, blended into smoothies, or incorporated into fruit salads for a refreshing and nutritious treat.

Mango:

Sweet, juicy, and tropical, mangoes are a delightful source of vitamin E. Whether enjoyed fresh, diced into salsas, or blended into creamy mango smoothies, these golden fruits offer a delicious way to boost your antioxidant intake.

Papaya: With its luscious orange flesh and sweet flavor, papaya is another fruit that’s brimming with vitamin E. Indulge in slices of fresh papaya as a standalone snack, blend it into tropical fruit juices, or add it to fruit platters for a dose of sunshine in every bite.

Blackberries: These small but mighty berries are not only bursting with flavor but also packed with vitamins and antioxidants, including vitamin E. Incorporate blackberries into your breakfast oatmeal, sprinkle them over yogurt, or enjoy them by the handful for a tasty and nutritious snack.

Apricots: Whether fresh or dried, apricots are a fantastic source of vitamin E. Snack on dried apricots for a convenient and portable boost of nutrients, or enjoy fresh apricot slices as a refreshing addition to salads and desserts.

Kiwano (Horned Melon):This exotic fruit may look unusual with its spiky orange exterior, but its vibrant green flesh is not only visually striking but also rich in vitamin E. Kiwano can be enjoyed on its own or added to fruit salads for a unique and flavorful twist.

Incorporating vitamin E-rich fruits into your diet is not only delicious but also beneficial for your overall health and well-being. Whether you prefer the creamy texture of avocados, the tropical sweetness of mangoes, or the tangy bite of kiwis, there are plenty of delightful options to choose from. So why not add a splash of color and flavor to your meals and snacks with these nutrient-packed fruits?

Remember to enjoy a varied and balanced diet to ensure you’re getting all the essential nutrients your body needs for optimal health. With these tasty fruit options, boosting your vitamin E intake has never been more enjoyable!

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Let’s see the top health benefits of eating guava.

Boosts immunity

Guava is rich in vitamin C. In fact, it offers a lot more of the vitamin than a similar amount of oranges. Studies show that vitamin C can help boost immunity and fight disease-causing pathogens. So, if an incessant cold or cough is bothering you, simply grab guava. Regular consumption of guava can help us prevent diseases.

Improves heart health

A consistent intake of the accurate amount of dietary fiber is very important in keeping the body healthy. As guava is a rich source of dietary fiber, it is a must-have if you want to take care of your heart and gut health. The fiber lowers bad cholesterol, which can contribute to heart disease. Even the high potassium levels in the fruit help. Because potassium lowers blood pressure.

Prevents cancer

Guava is rich in antioxidants too. The antioxidants lycopene and vitamin C fight free radicals, which can cause cancer. These antioxidants also prevent the proliferation of cancer cells. Guavas are especially powerful in aiding the treatment of cancers of the breast and prostate.

Apart from antioxidants, guavas also contain fiber that prevents hemorrhoids and colon cancer.

Promote weight loss

Studies prove the weight loss properties of guava. This is because of its high fiber content. Also, it is comparatively low in calories. Apart from this, guava is a good source of plant-based protein. So, it is a choice of health aspirants. You sure can make it a part of your weight loss diet.

Improves vision

The vitamin A in guava boosts vision. This nutrient is known to cut down the risk of cataracts and macular degeneration. The abundant vitamin C in the fruit also contributes to better vision.

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The top list of health benefits of apricots is shown below.

Improves skin health

The combination of Vitamin C, A, and phytonutrients ensures good skin. The antioxidants in the apricot also slow the aging process. So apart from a good skincare regime, eating apricots regularly also helps.

Improves digestive health

The apt amount of dietary fibers is responsible for good gut health. The soluble fiber in the fruit promotes healthy bowel movement. The fiber also breaks down the fatty acids fast – and this enhances digestion. It also treats other digestive issues like constipation and bloating.

Improves bone health

Calcium is much required in the formation and development of bones, and apricot has lots of it. Without enough potassium in the body, the calcium is not absorbed and disposed of uniformly. Apricot has both of them.

Prevents anemia

Any plant product that contains iron has non-heme iron, and that includes apricot. This type of iron takes its time to be absorbed by the body, and the longer it stays in the system, the better your chances of preventing anemia. It’s recommended that you take some vitamin C along with it to ensure better absorption of the non-heme iron.

Improves heart health

Given that the fruit is high on fiber content, it helps to reduce the bad cholesterol content in the body, and that means your heart is protected. And at the same time, it increases the good cholesterol. Plus, the potassium content in the fruit balances the electrolyte levels in our system, keeping our heart muscles in order. All you have to do is eat one or two fresh apricots every day, or a handful of dried ones.

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Other than the irresistible taste, here is the list of exceptional health benefits of mangoes.

Improves digestive health

Mangoes are rich in dietary fiber. It also contains dietary pectin that helps regulate digestion. Mangos play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes in mangos work to promote natural, efficient digestion. The bioactive ingredients in mangos like esters and aldehydes contribute in enhancing appetite. It also improves the function of the digestive system.

Boosts immunity

Mangos are rich in beta-carotene. They are a powerful carotenoid. This element helps to enhance the immune system. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant. So, this gives you additional protection against the free radicals harming your internal systems.

Slows down visible aging

Mangos contain high amounts of vitamins A and C. This helps produce collagen proteins inside the body. Collagen helps protect blood vessels and the body’s connective tissues. This slows down the natural aging process. Therefore, mangos can rightly be called an anti-aging food.

Prevents anemia

Anemia is caused due to the reduced iron content in the blood. Mangos are rich in iron. This makes them beneficial for people suffering from anemia. Mangoes can increase the red blood cell count in the body. So, a regular, moderated intake can help reduce the possibility of developing anemia.

Promote brain health

Mangos are rich in vitamins, such as C, B6, and folate. These are a few nutrients vital for maintaining and improving the brain’s function. These vitamins help in shaping our mood and the modification of sleeping patterns. A healthy brain and effective nerve functioning can be assured by the regular consumption of mangoes. The glutamine acid content in mangos also improves concentration and memory.

So, eat the tasty mangoes and worry less. They are as healthy as tasty. So, ensure regulated and regular consumption. As the name suggests, they are the king of fruits. Treat your body and mind with mangoes. They are the best when consumed raw.

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Helps in liver detoxification

The liver is responsible for clearing all the toxins out of the body. But it often gets in trouble. So one of the best and easiest things you can eat to help detoxify your liver is fruits, like apples. Because a better liver promotes a better and healthy body.

Improves digestive health

A good gut promotes a good body. So, digestive health is very important. If you are suffering from constipation or diarrhea, the fiber found in apples can help. Fiber can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods. This is where high fiber foods like apples can come into the rescue.

Boosts immunity

Immunity keeps us away from diseases. Red apples contain an antioxidant called quercetin. Studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. That’s one of the most unexpected health benefits of apples.

Improves heart health

Apples are also known to reduce heart diseases. The phenolic compound found in apple skins prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Prevent hemorrhoids

Hemorrhoids can be defined as the condition of swollen veins in the anal canal. However, they are not life-threatening. But these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fiber can prevent the causes of hemorrhoids. Apples are a great source of fiber that can improve gut health. A healthy digestive system means a healthy body.

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Words by Fathima Abdul   Photographs by Aghil Menon

We push our body beyond its limits daily and hence almost all our biological concerns have their roots in the need for a good detox. This epiphany lead Nidhi S Bhalla to initiate her detox, waterincorporated lifestyle. Her personal experience further prompted her to share this immunityboosting metabolism-kickstarting concoction with the world and thus BLENDiT BAR, and its detox water subscriptions, was born.

Monday

Day 1: Cleansing Cucumber, Ginger & Mint in Peppermint Tea

Cucumber and ginger both have anti-inflammatory and metabolism boosting properties. Cucumbers help for all over-rehydration. Mint and ginger both help settle nausea and is great for digestion as well. Peppermint adds taste to this drink and will have your metabolism revving.

Tuesday

Day 2: Circulation Boosting Orange & Grapes with Orange Tea

Oranges and grapes both aid blood circulation and contain cancer-fighting compounds. Grape helps prevent heart diseases, while orange is great for lowering cholesterol levels. Orange tea is a rich tea loaded with Vitamin C and is a tastier substitute for common green tea.

Wednesday

Day 3: Heart Healthy Apple & Cinnamon with Apple Green Tea

Apples have numerous benefits including maintaining bone and tissue health and strengthening the immune system. Cinnamon is an efficient metabolism booster, lowers blood sugar levels and has anti-diabetic effects. Regular consumption of apple tea helps in reducing or lowering the risk of stroke.

Thursday

Day 4: Stress Busting Pineapple, Basil Seeds & Rose Petals with White tea

Pineapple contains elements that break down harmful enzymes, while basil seeds fight free radicals. Rose petals are great for cleansing the gallbladder and help cool down the body. White tea contains the same types of antioxidants as green tea, but in greater quantity, and promotes overall stress relief.

Friday

Day 5: Rejuvenating Watermelon, Rosemary & Jasmine with Jasmine Tea

Nutrient-packed watermelon contains oodles of vitamins, minerals and antioxidants. Rosemary helps prevent allergies, ease muscle pain and promote luscious locks. Jasmine and jasmine tea are natural antiseptics which improves digestive processes, lowers cholesterol and helps reduce a risk of breast cancer.

Saturday

Day 6: All-in-All Mix with Green Tea (Watermelon, Orange, Mint, Apple, Pomegranate)

The multiple fruits and vegetables with brewed green tea provide combined benefits for this drink. Pomegranate, a major element of this drink is a nutritional powerhouse that helps prevent diseases from Type 2 Diabetes to Alzheimer’s. Green tea improves overall Wellbeing – both physical and mental.

Sunday

Day 7: Immunity Boosting Carrot, Cucumber, Rosemary, Ginger & Mint Tea

Carrots are great for balancing hormonal trouble and to improve vision while ginger is great to help any kind of gastrointestinal issues. Mint tea helps to improve digestion, cure bad breath, aids in weight loss and boosts the immune system.

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Words by Vaibhav   Photographs from Various Sources

Walk into any store and you are likely to come across more organic products than ever before. But how many of us are aware of its authenticity. Most often, consumers are urged to buy a beautifully-romanticised story with no verification. Back2basics, a Bengaluru-based farmto-fork company is a fresh breeze of awakening. “From our farm to you – on the same day” is their motto. It is no surprise then that the company is fulfilling over 200 orders a day with 60 percent repeat customers. We catch up with founder and chief farmer of back2basics, S Madhusudhan, an IIM-B alum and former advertising professional, who tells us more about this concept.

Tell us more about back2basics and your products.

Spread over 100 acres in Bengaluru, Back2basics practices chemical-free agriculture, selling 90 varieties of seasonal produce in four categories – fruits, vegetables, greens, and exotics to clients that include large corporate organisations, retail chains, and independent organic suppliers. We sell our produce on our e-commerce site, where it goes under the brand name of back2basics. Our EU-certified products are exported to Europe and Singapore. We have also introduced a unique concept of experiential farming for our consumers to come see high-quality organic production, learn about the inputs we use and even pick their own produce.

How did this idea come about? What made you leave behind a lucrative career for this venture?

My daughter Bhairavi and I started this venture. I left a corporate job in the marketing and advertising industry and Bhairavi was previously working for multinational corporations in management and strategy consulting. I realised Bangaloreans have access to many different varieties of fruits and vegetables, but very few people are actually buying fresh produce grown using natural, sustainable methods, directly from the farmer. After personally witnessing our local vegetable vendor washing carrots using sewage water, I decided it was time to make a change. And, back2basics was born. Bhairavi recently launched back2basics’ B2C operations and enjoys growing, eating and selling chemical-free, natural, healthy food.

How organic farming is done?

We at back2basics aim to reconnect with nature, bringing back ancient techniques that were used by our forefathers but are now forgotten. Which is why all our produce is free of chemicals, artificial fertilisers/ pesticides and GMOs (genetically modified organism)- we use only organic inputs from seed to harvest. It takes approximately two years of soil preparation to ensure that it is fully chemical-free before commercial organic production can begin. Our preferred natural fertiliser is gobar slurry (cow manure in liquid form), which we source from Gou Ashram, run by the Shri Ramachandrapura Mutt. The ashram is dedicated to the preservation of indigenous cows. We also use oil cakes made from neem, hone and sesame, which we procure from a charitable organisation dedicated to the upliftment of destitute women.

What kind of interest have you observed from consumers?

Today 99.9 percent of consumers don’t know the source of the food and beverages that they buy and consume. People buy their footwear from air-conditioned showrooms but don’t hesitate to buy their fruits and vegetables from the footpaths.Sad, but true. We at back2basics are slowly changing consumer perceptions towards the food they consume and start the dialogue about leading a healthy lifestyle. Because ultimately, going organic is a way of life and does not end with just buying fruits and vegetables (smiles).

 Can you take us through a day’s work at back2basics?

We manage the entire supply chain. Our harvest starts at 1:30 AM in each of our farms. We only harvest based on confirmed orders to minimise wastage. Once the produce is harvested, it is loaded into our trucks and taken to our hub. At the hub, all items undergo two stages of quality control. Once it is graded, cleaned, sorted, and segregated by order for each of our clients.We only use bio-degradable and eco-friendly materials for all our packaging. Right from seed to sapling to tree to harvest to QC and fulfilment, we manage the entire process in-house. If our customer does not accept any item for any quality-based reason, we take it back immediately, no questions asked.

What kind of demand have you observed for organic foods in India?

The organic food market in India is growing at 25-30 percent, but the awareness about organic farming is still low here despite huge spending. More growth is expected in future as the government is increasingly supporting organic farming in the form of subsidies and is also planning to roll out a comprehensive policy in this regard. We are currently only able to fulfill only about 80 percent of our total demand. The passionate farmer says that the biggest milestone that they have achieved (and continue to achieve), is really in connecting the end consumer to the source of their food. Achieving this has taken many years of effort, time and of course investment, along with significant operational challenges. Because ultimately, going organic is a way of life.

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