Nutrition: Spinach (Spinacia oleracea) is a nutrient-dense, hardy leafy annual vegetable in the Amaranth family, favored for its dark green, tender leaves. It is known for a mild, slightly sweet, or metallic flavor, often consumed raw in salads or cooked in various dishes. Spinach is high in iron, fiber, and vitamins A, C, and K.

Nutrition: Nutrition per 100 g
Protein: 1.9 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: 3.9 g (28 g) û Supports digestion and regular bowel movements.
Iron: 9.6 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Folate: 89 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin A: 429 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Vitamin C: 35 mg (90 mg) û Supports immunity and plant-based iron absorption.
Vitamin K: 438 ╡g (120 ╡g) û Supports blood clotting and bone health.
Calcium: 129 mg (1,300 mg) û Supports bones, teeth and muscles.
Magnesium: 76 mg (420 mg) û Supports muscles, nerves and energy production.
Potassium: 161 mg (4,700 mg) û Supports heart, muscle and fluid balance.
Natural Antioxidants
Quercetin and kaempferol û Help protect cells from oxidative stress.
Anthocyanins û Provide antioxidant activity, particularly in red-stem Gongura.
Beta-carotene û Supports eyesight, skin and immunity.
Lutein and zeaxanthin û Support eye and retinal health.
Phenolic compounds û Provide additional antioxidant protection.

Note: Values in brackets indicate general daily required values for adults. Nutritional values are approximate for 100 g of raw Gongura and may vary by variety, soil, maturity and preparation method.

Serving suggestion: Cook lightly with dal or vegetables. People prone to calcium-oxalate kidney stones should consume it in moderation.

Nutrition: Nutrition per 100 g
Protein: 2.0 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: 2.9 g (28 g) û Supports digestion and regular bowel movements.
Iron: 2.4 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Folate: 13 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin A: 200 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Vitamin C: 48 mg (90 mg) û Supports immunity, collagen formation and iron absorption.
Calcium: 44 mg (1,300 mg) û Supports bones, teeth and muscles.
Magnesium: 103 mg (420 mg) û Supports muscles, nerves and energy production.
Potassium: 390 mg (4,700 mg) û Supports heart, muscle and fluid balance.
Natural Antioxidants
Quercetin and kaempferol û Help protect cells from oxidative stress.
Rutin and vitexin û Contribute to natural antioxidant activity.
Beta-carotene û Supports eyesight, skin and immunity.
Phenolic acids and tannins û Provide additional antioxidant protection.

Note: Values in brackets indicate general daily required values for adults. Nutritional values are approximate for 100 g of raw Chukkakura and may vary according to species, maturity, soil and preparation method.

Serving suggestion: Cook before consumption and use moderate portions. People with kidney disease or calcium-oxalate kidney stones should seek medical advice because Chukkakura naturally contains oxalates.

Nutrition: Nutrition per 100 g
Protein: approximately 6.1 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: approximately 6.4 g (28 g) û Supports digestion and bowel regularity.
Iron: approximately 0.9 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Calcium: approximately 830 mg (1,300 mg) û Supports bones, teeth, muscles and nerves.
Phosphorus: approximately 57 mg (1,250 mg) û Supports bones, cells and energy production.
Vitamin C: approximately 4 mg (90 mg) û Supports immunity and collagen formation.
Beta-carotene: approximately 7,560 ╡g û The body converts it into vitamin A for eyesight, skin and immunity.
Natural Antioxidants
Mahanimbine and girinimbine û Characteristic curry-leaf carbazole alkaloids with antioxidant properties.
Quercetin and kaempferol û Help protect cells from oxidative stress.
Beta-carotene û Supports eyesight, skin and immune function.
Phenolic compounds û Contribute additional antioxidant activity.
Essential oils û Produce the leavesÆ characteristic aroma and flavour.

Note: Values in brackets indicate general daily required values for adults. Curry-leaf nutrition varies considerably between varieties and food-composition sources. Although values are stated per 100 g for comparison, the quantity normally consumed in one meal is much smaller.

Serving suggestion: Add fresh curry leaves to seasoning, chutneys, powders or curries. Eating the leavesùnot merely removing them after seasoningùprovides greater nutritional value.

Nutrition: Nutrient Profile (Per 100g Fresh Leaves):

Protein — 9.4g: Provides essential amino acids.
Vitamin A — 378 mcg / 7,564 IU: Contributes to immune function and vision health.
Vitamin C — 51.7 mg: Acts as an antioxidant.
Vitamin B6 — 1.2 mg: Supports metabolic processes.
Calcium — 185 mg: Supports bone health.
Iron — 4.0 mg: Essential for oxygen transport.
Magnesium — 147 mg: Involved in muscle and nerve function.
Potassium — 337 mg: Helps maintain fluid balance.

Nutrition: Nutrition per 100 g

ò Protein: 2.1 g (50 g) û Supports muscle maintenance and tissue repair.
ò Fibre: 2.8 g (28 g) û Supports digestion and regular bowel movements.
ò Iron: 1.8 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
ò Folate (Vitamin B9): 62 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
ò Vitamin A: 337 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
ò Vitamin C: 27 mg (90 mg) û Supports immunity, collagen formation and plant-based iron absorption.
ò Vitamin K: 310 ╡g (120 ╡g) û Supports normal blood clotting and bone health.
ò Calcium: 67 mg (1,300 mg) û Supports bones, teeth and muscle function.
ò Magnesium: 26 mg (420 mg) û Supports muscles, nerves and energy production.
ò Potassium: 521 mg (4,700 mg) û Supports heart function, muscles and fluid balance.

Natural Flavonoids and Antioxidants

ò Quercetin and kaempferol û Help protect cells against oxidative stress.
ò Apigenin and luteolin û Contribute to KothimeeraÆs natural antioxidant activity.
ò Beta-carotene, lutein and zeaxanthin û Support eyesight, skin and immunity.
ò Linalool û An aromatic plant compound responsible for much of corianderÆs characteristic fragrance.
ò Phenolic compounds û Provide additional antioxidant protection.

Note: Values shown in brackets indicate the general daily required values for adults. Nutritional values are approximate for 100 g of raw Kothimeera and may vary according to variety, maturity, soil, freshness and storage. Nutrient information is based on standard food-composition data from USDA FoodData Central and ICMRûNIN Indian Food Composition Tables.

Serving suggestion: Add fresh Kothimeera near the end of cooking or use it as a garnish. Prolonged heating can reduce vitamin C and its fresh aroma.

Nutrition: Nutrition per 100 g
Protein: 3.8 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: 8.0 g (28 g) û Supports digestion and regular bowel movements.
Iron: 5.1 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Folate: 105 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin A: 203 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Vitamin C: 32 mg (90 mg) û Supports immunity, collagen formation and iron absorption.
Calcium: 243 mg (1,300 mg) û Supports bones, teeth, muscles and nerves.
Magnesium: 80 mg (420 mg) û Supports muscle, nerve and energy functions.
Potassium: 569 mg (4,700 mg) û Supports heart function, muscles and fluid balance.
Natural Antioxidants
Rosmarinic acid û Contributes strong natural antioxidant activity.
Luteolin and apigenin û Help protect cells from oxidative stress.
Menthol and menthone û Provide PodinaÆs characteristic cooling aroma and flavour.
Carotenoids û Support eyesight, skin and immune health.
Phenolic compounds û Provide additional antioxidant protection.

Note: Values in brackets indicate general daily required values for adults. Nutritional values are approximate for 100 g of fresh mint leaves and may vary according to mint species, maturity, soil, freshness and storage.

Serving suggestion: Use fresh Podina in chutney, raita, salads, infused water or as a garnish. Add it near the end of cooking to preserve its aroma and vitamin C.

Nutrition: Nutrition per 100 g
Protein: 1.8 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: 2.1 g (28 g) û Supports digestion and regular bowel movements.
Iron: 1.2 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Folate (Vitamin B9): 140 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin A: 400 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Vitamin C: 102 mg (90 mg) û Supports immunity, collagen formation and iron absorption.
Calcium: 109 mg (1,300 mg) û Supports bones, teeth, muscles and nerves.
Magnesium: 65 mg (420 mg) û Supports muscle, nerve and energy functions.
Phosphorus: 52 mg (1,250 mg) û Supports bones, cells and energy production.
Potassium: 510 mg (4,700 mg) û Supports heart function, muscles and fluid balance.
Natural Antioxidants
Kaempferol and rutin û Help protect cells from oxidative stress.
Beta-carotene û Supports eyesight, skin and immunity.
Lutein and zeaxanthin û Support eye and retinal health.
Betacyanins û Antioxidant pigments found mainly in red-stem Bachchali.
Mucilage û A soluble, gel-like plant component that supports smooth digestion.

Note: Values shown in brackets indicate the general daily required values for adults. Nutritional values are approximate for 100 g of raw Bachchali leaves and can vary according to variety, maturity, soil, freshness and preparation method.

Serving suggestion: Cook gently for a short time with dal or vegetables. Avoid prolonged cooking to retain more vitamin C and folate.

Nutrition: Nutrition per 100 g

ò Protein: 2.5 g (50 g) û Supports muscle growth and tissue repair.
ò Fibre: 2.2 g (28 g) û Supports digestion and regular bowel movements.
ò Iron: 2.3 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
ò Folate (Vitamin B9): 85 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
ò Vitamin A: 146 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
ò Vitamin C: 43 mg (90 mg) û Supports immunity and plant-based iron absorption.
ò Vitamin K: 1,140 ╡g (120 ╡g) û Supports normal blood clotting and bone health.
ò Calcium: 215 mg (1,300 mg) û Supports bones, teeth, muscles and nerves.
ò Magnesium: 55 mg (420 mg) û Supports muscle, nerve and energy functions.
ò Potassium: 611 mg (4,700 mg) û Supports heart function, muscles and fluid balance.

Natural Antioxidants

ò Betacyanins and betaxanthins û Provide the red colour and antioxidant activity.
ò Quercetin and rutin û Help protect cells against oxidative stress.
ò Kaempferol û Contributes to the leavesÆ natural antioxidant activity.
ò Beta-carotene and lutein û Support eyesight, skin and immunity.
ò Chlorophyll û Provides additional protective plant compounds.

Note: Values shown in brackets indicate the general daily required values for adults. Nutritional values are approximate for 100 g of raw Red Thotakura and may vary with variety, maturity, soil, freshness and preparation method.

Serving suggestion: Cook lightly and serve with lemon, tomato or amla to improve plant-based iron absorption. People taking blood-thinning medicines should consult their doctor regarding vitamin-K-rich foods.

Nutrition: Nutrition per 100 g
Protein: 2 g (50 g) û Supports muscle maintenance and tissue repair.
Fibre: 1.5 g (28 g) û Supports digestion and bowel regularity.
Iron: 1.2 mg (18 mg) û Supports haemoglobin formation and oxygen transport.
Folate: 23 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin A: approximately 59 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Vitamin C: approximately 242 mg (90 mg) û Supports immunity, collagen formation and plant-based iron absorption.
Vitamin K: approximately 14 ╡g (120 ╡g) û Supports blood clotting and bone health.
Calcium: 18 mg (1,300 mg) û Supports bones, teeth and muscle function.
Magnesium: 25 mg (420 mg) û Supports muscles, nerves and energy production.
Potassium: 340 mg (4,700 mg) û Supports heart function, muscles and fluid balance.
Natural Antioxidants
Capsaicin û Produces the pungent taste and contributes antioxidant activity.
Vitamin C û Provides strong antioxidant protection.
Beta-carotene û Supports eyesight, skin and immunity.
Lutein and zeaxanthin û Support eye health.
Quercetin and other phenolic compounds û Help protect cells from oxidative stress.

Note: Values in brackets indicate general daily required values for adults. Nutritional values are approximate for 100 g of raw hot Green Mirchi. Actual vitamin C and pungency can vary substantially according to variety, maturity, growing conditions and storage. Data reference: USDA FoodData Central.

Serving suggestion: Use fresh or add near the end of cooking to retain more vitamin C. People with acidity, mouth ulcers or digestive sensitivity may need to consume Green Mirchi in smaller quantities.

Nutrition: Nutrition per 100 g
Protein: approximately 1.2 g (50 g) û Supports tissue maintenance and repair.
Fibre: approximately 1.3 g (28 g) û Supports digestion and bowel regularity.
Iron: approximately 0.4 mg (18 mg) û Supports haemoglobin formation.
Vitamin C: approximately 5 mg (90 mg) û Supports immunity and collagen formation.
Calcium: approximately 20 mg (1,300 mg) û Supports bones, teeth and muscles.
Magnesium: approximately 14 mg (420 mg) û Supports muscle and nerve function.
Potassium: approximately 139 mg (4,700 mg) û Supports heart, muscle and fluid balance.
Natural Antioxidants
Flavonoids and phenolic compounds û Help protect cells against oxidative stress.
Carotenoids û Support antioxidant protection and eye health.
Chlorophyll û Provides protective plant compounds, particularly in the green skin.

Note: Values in brackets indicate general daily requirements for adults. Nutritional values are approximate for 100 g of raw Beera and can vary by variety, maturity, soil and cooking method.

Serving suggestion: Cook gently with dal or other vegetables. Retaining the tender peel provides additional fibre; remove only hard ridges and damaged portions.

Nutrition: Nutrition per 100 g
Protein: approximately 0.6 g (50 g) û Supports tissue maintenance.
Fibre: approximately 0.5 g (28 g) û Supports digestion and bowel regularity.
Folate: approximately 6 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin C: approximately 10 mg (90 mg) û Supports immunity and collagen formation.
Calcium: approximately 26 mg (1,300 mg) û Supports bones, teeth and muscles.
Magnesium: approximately 11 mg (420 mg) û Supports muscles, nerves and energy functions.
Potassium: approximately 150 mg (4,700 mg) û Supports heart, muscles and fluid balance.
Natural Antioxidants
Phenolic compounds and flavonoids û Contribute to antioxidant protection.
Vitamin C û Helps protect cells against oxidative stress.
Cucurbit compounds û Naturally occurring plant compounds found in gourds.

Note: Values in brackets indicate general daily requirements for adults. Nutritional values are approximate for 100 g of raw Sora and may vary according to variety, maturity and preparation.

Important safety note: Do not eat or juice bottle gourd if it tastes unusually bitter. Strong bitterness can indicate excessive cucurbitacins, which may cause serious poisoning. Spit it out and discard the whole fruit.

Serving suggestion: Cook as curry, dal, soup or chutney. It provides hydration but should not be promoted as a treatment for diabetes, blood pressure or other diseases.

Nutrition: Nutrition per 100 g
Protein: 1.0 g (50 g) û Supports tissue maintenance and repair.
Fibre: 2.8 g (28 g) û Supports digestion and bowel regularity.
Iron: 0.4 mg (18 mg) û Supports haemoglobin formation.
Folate: 72 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin C: 84 mg (90 mg) û Supports immunity, collagen formation and iron absorption.
Vitamin A: 24 ╡g RAE (900 ╡g RAE) û Supports eyesight, skin and immunity.
Calcium: 19 mg (1,300 mg) û Supports bones, teeth and muscle function.
Magnesium: 17 mg (420 mg) û Supports muscles, nerves and energy production.
Potassium: 296 mg (4,700 mg) û Supports heart, muscles and fluid balance.
Natural Antioxidants and Plant Compounds
Charantin û A characteristic bitter-gourd plant compound.
Cucurbitane-type triterpenoids û Contribute to its bitterness and phytochemical profile.
Phenolic acids and flavonoids û Help protect cells against oxidative stress.
Vitamin C û Provides substantial antioxidant protection.
Carotenoids û Support antioxidant and eye health.

Note: Values in brackets indicate general daily requirements for adults. Nutritional values are approximate for 100 g of raw Kakara and vary by variety, maturity, soil and cooking method. Reference: ICMRûNIN Indian Food Composition Tables.

Serving suggestion: Cook with dal, onion or other vegetables to balance its bitterness. People using glucose-lowering medication should not use concentrated bitter-gourd juice or supplements without medical advice, because they may further reduce blood glucose.

Nutrition: Approximate Nutrition per 100 g
Protein: approximately 1.2 g (50 g) û Supports tissue maintenance and repair.
Fibre: approximately 1.6 g (28 g) û Supports digestion and bowel regularity.
Iron: approximately 1.4 mg (18 mg) û Supports haemoglobin formation.
Calcium: approximately 40 mg (1,300 mg) û Supports bones, teeth and muscles.
Vitamin C: approximately 15 mg (90 mg) û Supports immunity, collagen formation and iron absorption.
Beta-carotene û The body converts it into vitamin A to support eyesight, skin and immunity.
Potassium û Supports muscles, heart function and fluid balance.
Natural Antioxidants
Beta-carotene and other carotenoids û Support eyesight and antioxidant protection.
Flavonoids and phenolic compounds û Help protect cells from oxidative stress.
Chlorophyll û Provides additional protective plant compounds.
Cucurbitane compounds û Naturally occurring phytochemicals found in gourds.

Note: Reliable standard nutrient values for fresh Donda vary considerably between varieties and food-composition sources. The above quantities are approximate; precise Geex Farms values would require laboratory testing.

Serving suggestion: Cook lightly by stir-frying, steaming or adding to dal. Retain the tender skin for additional fibre.

Nutrition: Nutrition per 100 g
Protein: 0.7 g (50 g) û Supports tissue maintenance.
Fibre: 0.5 g (28 g) û Supports digestion and bowel regularity.
Folate: 7 ╡g (400 ╡g) û Supports cell growth and red-blood-cell formation.
Vitamin C: 2.8 mg (90 mg) û Supports immunity and collagen formation.
Vitamin K: 16.4 ╡g (120 ╡g) û Supports normal blood clotting and bone health.
Calcium: 16 mg (1,300 mg) û Supports bones, teeth and muscles.
Magnesium: 13 mg (420 mg) û Supports muscles, nerves and energy functions.
Potassium: 147 mg (4,700 mg) û Supports heart function, muscles and fluid balance.
Natural Antioxidants
Flavonoids and phenolic compounds û Provide antioxidant protection.
Cucurbitacins û Naturally occurring compounds concentrated mainly in bitter portions.
Lutein and beta-carotene û Support eye and antioxidant health.
Chlorophyll û Found mainly in the green skin.

Serving suggestion: Wash thoroughly and consume with the tender peel to retain more fibre and plant compounds. Discard Keera if it tastes unusually bitter.