• a low-calorie food, making it a good choice for those watching their calorie intake. 

• It is a good source of dietary fiber, which can aid in digestion and promote a feeling of fullness. 

• It contains fructans, specifically FOS and inulin, which act as prebiotics, feeding beneficial bacteria in the gut and potentially improving digestive health. 

• It also contains antioxidants, which can help protect the body against cell damage. 

Honey is antibacterial and high in antioxidant such as phenolic acids and flavonoids which may support better health.

Honey doesn’t spoil due to its unique composition.

Healthiest type of hone is raw unprocessed honey as there are no additives or preservatives.

Honey is primarily a high source of sugar that’s why it should be consumed in moderation.

By: Katniss Ryanne C. Albay

Grade 5-Obusan

Eating Bananas regularly can be beneficial for people with hypertension due to their high potassium content.

Did you know?

Potassium helps regulate blood pressure by balancing sodium levels in the body, and a diet rich in potassium can help reduce the risk of hypertension.

Here's why,

• Potassium Content:

  Bananas are a good source of potassium, a mineral that plays a vital role in regulating blood pressure. 

• Sodium Balance:

  Potassium helps counteract the effects of sodium, which can elevate blood pressure. 

• Blood Vessel Relaxation:

  Potassium may help relax blood vessel walls, promoting better circulation and potentially lowering blood pressure. 

How to incorporate bananas into your diet for hypertension: 

• Include a banana in your daily meals: One medium-sized banana provides a significant amount of potassium. 

• Consider potassium-rich foods: Combine bananas with other potassium-rich foods like leafy greens, sweet potatoes, and avocados. 

• Consult with a healthcare professional: If you have kidney problems or other health conditions, talk to your doctor about the appropriate amount of potassium for your diet. 

A medium apple (about 182 grams) contains roughly 95 calories, 0 grams of fat, 1 gram of protein, 25 grams of carbohydrates, 19 grams of sugar (natural), and 3 grams of fiber. Apples are also a good source of Vitamin C and antioxidants. 

Here's a more detailed breakdown:

Macronutrients:

• Calories: 95

• Fat: 0.3 grams

• Protein: 0.5 grams

• Carbohydrates: 25 grams

• Fiber: 4 grams

• Sugars: 19 grams 

Micronutrients:

• Vitamin C: A small amount, but contributes to the daily requirement. 

• Potassium: A good source of potassium, which helps regulate blood pressure. 

• Other vitamins and minerals: Apples also contain small amounts of Vitamin A, calcium, and other minerals. 

Antioxidants: Apples are rich in antioxidants like quercetin, which may help reduce inflammation and protect cells from damage. 

Other beneficial components:

• Fiber: The fiber in apples, especially pectin, can aid digestion, help regulate blood sugar levels, and promote feelings of fullness. 

• Low in sodium: Making them a good choice for those watching their sodium intake. 

• Low in calories: Apples are a relatively low-calorie fruit, making them a healthy snack option. 

That’s because rather than developing from flowers with one ovary, they develop from flowers with multiple ovaries. That is why they’re often found in clusters and categorized as aggregate fruit .

On the other hand, bananas and other fruit that fall under the berry classification rarely contain the word “berry” in their name and aren’t typically thought of as berries.

The confusion started when people began calling certain fruits “berries” thousands of years before botanists came up with a precise classification of the different types of fruit.

Though this classification now exists, most people remain unaware of it. To add to the confusion, botanists also sometimes disagree on the exact classification of some fruit

That’s also why the word “fruit” is used to qualify most fruits, including bananas — instead of the name of the subcategory under which they fall.

Honey is antibacterial and high in antioxidant such as phenolic acids and flavonoids which may support better health. 

Honey doesn’t spoil due to it’s unique composition.  

Healthiest type of honey is raw unprocessed honey as there are no additives or preservatives. 

Honey is primarily high source of sugar that’s why it should consumed in moderation.

Here are some additional trivia points about guavas:

• Nutritional Powerhouse: Guavas are rich in vitamins A, C, and E, as well as minerals like potassium, copper, and manganese. 

• Medicinal Properties: Guava is used in traditional medicine for various ailments, including constipation, diarrhea, and high blood pressure. 

• Anti-Aging Properties: Guavas are considered an anti-aging food due to their high antioxidant content and ability to promote healthy skin. 

• Seed Content: A single guava fruit can contain anywhere from 100 to 500 edible seeds. 

• Lycopene Source: Guavas are a good source of lycopene, a powerful antioxidant linked to various health benefits.

• Fiber Content: Guavas are rich in fiber, which can aid in digestion and promote feelings of fullness.

• Flavor Profile: Guavas can have a sweet, creamy texture when ripe and a taste similar to a blend of pears and strawberries.

Ampalaya, also known as bitter melon or bitter gourd, is a tropical and subtropical vine with edible fruit. It is commonly used in Filipino cuisine.

Botanical Information:

• Scientific Name: Momordica charantia

• Family: Cucurbitaceae (cucumber family)

• Growth Habit: Vigorous, tendril-bearing, frost-tender, annual vine

• Native Region: Tropical and subtropical parts of Asia and Africa 

Culinary Uses:

• Common Name: Bitter melon, bitter gourd, balsam pear 

• Popular Dish: Ginisang Ampalaya (sautéed bitter melon) 

• Flavor Profile: Distinctly bitter, but can be balanced with other ingredients 

• Preparation:

  • Reducing Bitterness: Soaking in salted water, parboiling, or blanching can help reduce bitterness. 

  • Balancing Flavor: Sweet ingredients like sugar or oyster sauce can be used to balance the bitterness. 

  • Cooking Methods: Ampalaya can be stir-fried, stuffed, or added to various dishes. 

Nutritional Information:

• Vitamins: Rich in Vitamin C and other vitamins

• Minerals: Contains various minerals

• Antioxidants: Helps reduce inflammation and protect against cell damage

• Fiber: May aid in lowering cholesterol and supporting heart health

• Other Benefits: Some believe bitter melon can help regulate blood sugar and detoxify the liver. 

Potential Health Considerations:

• Digestive Issues: High fiber content can be difficult to digest for some, potentially causing bloating.

• G6PD Deficiency: Individuals with G6PD deficiency should avoid bitter melon.

• Liver and Kidney Issues: People with liver and kidney diseases should exercise caution. 

FUN FACTS:

• Cucumbers Were One of the Earliest Domesticated Vegetables

• Cucumbers Are Technically Fruits

• Cucumbers Really Are Good for Your Skin

• People Have Put Cucumbers in Their Salads for 100s of Years!

• Cucumbers Can Cure Those Headaches You Get When You're Thirsty

  
  

• Columbus Sailed the Ocean Blue with Cucumber Seeds

  
  

• Cucumbers Were Once Considered Poisonous

• Melatonin Source:

  Cherries, including both sweet and tart varieties, are one of the few natural food sources of melatonin. 

• Tryptophan:

  Cherries also contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin, further supporting sleep regulation. 

• Antioxidants:

  Tart cherries are rich in antioxidants, which can help reduce inflammation and muscle soreness, potentially promoting more comfortable sleep. 

• Improved Sleep Quality:

  Research suggests that tart cherry juice can lead to increased melatonin levels, potentially improving sleep quality and duration. 

• Potential Insomnia Relief:

  Studies have shown that tart cherry juice may help increase sleep time and improve sleep efficiency in individuals with insomnia. 

• Timing is Important:

  Eating cherries or drinking tart cherry juice about an hour before bed may be beneficial for sleep. 

Studies have shown that eating peanut butter can help lower cholesterol, aid in weight loss, add protein to your diet and prevent type 2 diabetes. It's also low in carbs.

Of course, many peanut butters do include extra ingredients like sugar, salt, honey or chocolate to change the flavouring, so keep that in mind if you're buying peanut butter thinking it's a health food.

Bet you didn't know this either, but peanut butter glows in the dark after it's exposed to intense light!

Physalis, also known as ground cherries or husk cherries, is a type of fruit that belongs to the nightshade family, which includes other popular fruits like tomatoes and eggplants. This small, papery-husked fruit is native to South America but is now cultivated in many parts of the world, including North America, Europe, and Asia. Physalis is a relatively unknown fruit, but it has been gaining popularity in recent years due to its unique taste, nutritional benefits, and potential health benefits.

Nutritional Benefits of Physalis

Physalis is a nutrient-dense fruit that is rich in vitamins, minerals, and antioxidants. It is an excellent source of vitamin C, vitamin A, and potassium, making it a great addition to a healthy diet. Physalis also contains a range of other essential nutrients, including:

- Vitamin C: important for immune function, skin health, and iron absorption

- Vitamin A: essential for vision, immune function, and skin health

- Potassium: helps regulate blood pressure, supports healthy heart function

- Fiber: important for digestive health, satiety, and blood sugar control

- Antioxidants: help protect against oxidative stress, inflammation, and cell damage

Health Benefits of Physalis

The nutritional benefits of physalis translate into a range of potential health benefits, including:

- Boosting Immune Function: the high vitamin C content in physalis can help support immune function and reduce the severity of colds and flu

- Supporting Eye Health: the vitamin A in physalis is essential for maintaining healthy vision and preventing age-related macular degeneration

- Regulating Blood Pressure: the potassium content in physalis can help regulate blood pressure and reduce the risk of cardiovascular disease

- Supporting Digestive Health: the fiber in physalis can help promote digestive health, prevent constipation, and support healthy blood sugar levels

- Antioxidant Properties: the antioxidants in physalis can help protect against oxidative stress, inflammation, and cell damage, which can contribute to chronic diseases like cancer and heart disease

Characteristics of Physalis

Physalis is a small, round fruit with a papery husk that covers the fruit. The fruit itself is typically yellow or green in color and has a sweet, slightly tart taste. Physalis is often described as having a flavor that is similar to a combination of pineapple, strawberry, and citrus. The fruit is relatively small, typically around 1-2 inches in diameter, and is often eaten fresh or used in jams, preserves, and other desserts.

How Physalis is Grown and Harvested

Physalis is typically grown as an annual crop in warm, dry climates. The plants are relatively low maintenance and can thrive in a range of soil types. Physalis is often grown from seed and can be started indoors 6-8 weeks before the last frost date in your area. The plants are then transplanted outside when the weather warms up and are typically ready to harvest in mid to late summer.

Physalis is usually harvested when the fruit is fully ripe and has turned yellow or green, depending on the variety. The fruit is carefully picked by hand to avoid damaging the delicate skin. Physalis is often sold fresh at farmers' markets or specialty grocery stores, but it can also be found in frozen or dried form.

How Physalis is Made into Products

Physalis can be made into a range of products, including:

- Jams and Preserves: physalis can be cooked with sugar and pectin to create a delicious homemade jam or preserve

- Sauces and Syrups: physalis can be cooked down to create a sweet and tangy sauce or syrup that can be used as a topping for ice cream, yogurt, or pancakes

- Dried Fruit: physalis can be dried to create a sweet and chewy snack that is rich in fiber and antioxidants

- Juice and Smoothies: physalis can be juiced or blended into smoothies to create a refreshing and nutritious drink

Physalis is a unique and nutritious fruit that offers a range of potential health benefits and culinary uses. With its sweet and slightly tart taste, physalis is a great addition to a healthy diet and can be enjoyed in a variety of ways, from fresh to dried to jammed. Whether you're looking to boost your immune function, support eye health, or simply enjoy a delicious and healthy snack, physalis is definitely worth trying.

-Via Christle

-5 Aquino

• This fruit has 179 kJ (47 kcal) of energy, 12.14g of carbohydrates with 1.7g has dietary fiber, 0.2g of fat, and 0.43 grams of protein. It also has pectin, a heteropolysaccharide that has a principal component of galacturonic acid derived from galactose.

• This plant was cultivated in China 1,000 years ago and is distributed & acculturated in Latin countries like Brazil, Asian countries like Israel, and warmer places in the U.S.A. such as Hawaii, California, Texas, and Florida.

Overall, loquats have fascinating history and nutritiously delicious as a snack. Speaking of snacks, here are ways loquats are used in culinary.

1. You can blend it into a nice smoothie

2. You can bake it into a tart, cake or crumble

3. You can use it as tea

MORE NUTRITION FACTS:

The loquat is highly recommended for a good gout, kidney stones, high levels of uric acid, and kidney failure. They help the body make more urine and are high in minerals.

THANK YOU FOR READING!

02 Taro leaves are HUGE! 🌿 They can be as big as your head or even bigger! Some people even use them like umbrellas when it rains.

03 It’s super healthy! 🍠 Taro has vitamins A, C, E, lots of dietary fiber, potassium for your heart, and antioxidants, so it helps digestion and keeps you strong! 💪🏼

By: Xianiyah Lariosa

Grade 5 - Obusan

Dragon fruit has a unique shape and color. It's usually pink or yellow on the outside, with green scales that look like a dragon's skin. Inside, it's white or red with tiny black seeds.

The inside of the fruit is crunchy and sweet, like a combination of a kiwi and a pear. Some people think it tastes a bit like a watermelon too!

Dragon fruit is super good for us! It's rich in vitamins, minerals, and antioxidants that help keep your body healthy. It's also high in fiber, which helps with digestion.

How to Eat it?

You can eat dragon fruit raw, or add it to salads, smoothies, or desserts. Simply cut it open, scoop out the flesh, and enjoy!

Chloe Franchesca M.Maceda

And its skin is said to help relieve the itching from mosquito bites?

Eating bananas can also help your nervous system, restore tired muscle tissues and "boost bored brains," according to Australian Bananas.

They're also the world's OLDEST FRUIT dating back more than 10,000 years.

By: EROS

Kalabasa, or squash, is one of the healthiest vegetables in the Philippines. It is packed with Vitamin A that helps keep our eyesight sharp and clear, and Vitamin C that strengthens our immune system so we don’t get sick easily.

This bright orange veggie is also rich in fiber, which keeps our tummy healthy and it gives us energy to play, study and grow strong every day!

Kaya naman, isama na ang kalabasa sa ating mga pagkain.. Masarap na, masustansya pa!

Juana Victoria "Yuna" Dimson

5-Obusan

In the Philippines:

• Chayote is commonly called "sayote".

• It's often used in soups like sinigang and tinola, and in stir-fries.

• It's primarily grown in mountainous regions like Benguet. 

Nutritional Value and Health Benefits:

• Chayote is low in calories and a good source of folate, vitamin C, and fiber. 

• It also contains antioxidants like quercetin, myricetin, and vitamin C. 

• The antioxidants may help protect against cellular damage and inflammation. 

• Chayote may contribute to heart health by lowering cholesterol levels and improving metabolism. 

• It may also help regulate blood sugar and blood pressure levels. 

Other Names:

• Chayote is also known as christophine, mirliton, güisquil, and choko.

• In the Philippines, it's also called tsayote, salyote, sayyot, and kayote. 

Winter S. Tan

Watermelon — the disease fighter

Did you know watermelon has more lycopene than any other fresh fruit or vegetable? Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

Watermelon is nutritious

Watermelon is the perfect sweet treat that is nutritious and tasty.

One cup of watermelon contains:

• 46 calories

• 12 grams of carbohydrates

• 865 international units (IU) of vitamin A — (equates to .26 milligrams)

• 12 milligrams of vitamin C

• 170 milligrams of potassium

• 0.1 milligrams of vitamin B6

• Zero fat, cholesterol or sodium

Vitamin A is important for skin and eye health. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Vitamin C helps strengthen the immune system and aids in the absorption of iron. Potassium is helpful in lowering blood pressure and is important for nerve function as well.

Watermelon hydrates

As its name states, 92% of watermelon consists of water. No wonder it's the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

*Blueberries help inhibit the growth of hard to treat breast cancers and can help prevent it .

*The antioxidants help slow down the signs of aging.

*Blueberries season is April to September .

*Only the skin of the berry is BLUE ,the inside is actually green .

*Blueberries do not ripen after they have been picked.

Seaweed is one of the only plant-based foods that naturally contains vitamin B12, which helps your brain and nerves work properly. That’s why it’s great for people who don’t eat meat!

Iodine for Your Thyroid

Seaweed is rich in iodine, a mineral that helps your thyroid gland make hormones. These hormones control your energy, growth, and mood. Just a little seaweed can give you all the iodine you need!

Stronger Bones Than Milk?

Some types of seaweed have more calcium than milk! Calcium helps build strong bones and teeth—so seaweed is like a crunchy bone booster from the sea.

Protein Power

Seaweed contains complete protein, meaning it has all the amino acids your body needs. That’s rare for a plant! It helps build muscles and repair your body.

Cleans Your Tummy

Seaweed has fiber and special sugars called polysaccharides that feed the good bacteria in your belly. This helps with digestion and keeps your gut happy!

Fights Free Radicals

Seaweed is full of antioxidants like vitamins A, C, and E, plus cool plant chemicals like fucoxanthin. These protect your cells from damage and help prevent sickness.

Heart Helper

Eating seaweed may help lower bad cholesterol and improve blood pressure. That means it’s good for your heart and blood vessels!

Sugar Balancer

Seaweed contains alginate, which slows down sugar absorption. It helps keep your blood sugar levels steady, which is great for energy and focus.

Low-Calorie, High-Nutrient

Seaweed is super low in calories but packed with vitamins and minerals like iron, magnesium, potassium, and vitamin K. A little goes a long way!

Kenzo Miguel B. Santiago

5-Aquino

It also supports skin health, boosts immunity, and may aid in weight management. 

Here's a more detailed look at the benefits:

1. Digestive Health:

• The high fiber content also promotes healthy bowel movements and prevents digestive issues. 

2. Heart Health:

• Papaya's antioxidants, including lycopene and vitamin C, can help reduce the risk of heart disease and stroke by fighting free radicals and potentially lowering cholesterol.

3. Skin Health:

• Papaya's vitamins A and C, along with antioxidants, can contribute to healthy skin by promoting collagen production, protecting against sun damage, and potentially reducing wrinkles.

4. Immune System Support:

• Papaya is a good source of vitamin C, an essential nutrient for a strong immune system, helping the body fight off infections and illnesses. 

5. Potential Cancer Prevention:

• Antioxidants in papaya, such as lycopene, may help reduce the risk of certain cancers by fighting free radicals and inhibiting cancer cell growth. 

6. Weight Management:

• Papaya is low in calories and high in fiber, making it a satisfying and filling snack that can aid in weight loss or maintenance by promoting satiety and reducing cravings. 

7. Other Benefits:

• Eye Health:
  Vitamin A in papaya is crucial for maintaining good vision and preventing age-related macular degeneration.

• Anti-inflammatory Effects:
  Papain and other antioxidants in papaya can help reduce inflammation throughout the body. 

• Blood Sugar Control:
  The low sugar content and high fiber in papaya may be beneficial for people with diabetes or those looking to manage their blood sugar levels. 

• Bone Health:
  Vitamin K in papaya can improve calcium absorption, which is important for maintaining strong bones. 

Cerelina Victoria M Wright

5 - Obusan

This nutritional richness elevates the status of peppers in your diet.

"Does it come for chickens?"

" Is it a vegetable or a fruit?"

"Why is it called eggplant even if there is no egg?"

Well, Do you know? The name "eggplant" for the vegetable scientifically called, Solanum melongena, arose because early varieties were small, white, and egg-shaped.

Most people knew that it was a vegetable but it's a actually a fruit.

Since eggplants are classified in the nightshade family (Solanceae) people were scared that the fruits were poisonous. Fortunately, some brave gardeners gave them a try and lived to tell others about it.

Eggplants have been here for a long long time, it's native in India and Southeast Asia.

In fact, the first known written metion of eggplant comes from a Chinese book on agriculture written in 544.

Today, eggplant is a popular part of many cultures. It comes in different colors like dark violet and purple. It's common in recipes from

France, Eygpt, and Italy. You'll also see it used in foods across Middle East and Asia

In fact, 90% of eggplant production comes from 5 diffrent contries, and they are:

China, India, Eygpt, Iran, Turkey.

Key aspects of oranges:

Botanical Origin:

Oranges are botanically classified as Citrus × sinensis, a hybrid between pomelo and mandarin orange.

Nutritional Value:

Oranges are rich in Vitamin C, fiber, and various antioxidants.

Variety:

Common types include navel oranges (known for their "navel" at the blossom end), Valencia oranges (known for their juiciness), and blood oranges (characterized by reddish flesh).

Culinary Uses:

Oranges are consumed raw, juiced, or used in marmalades, cakes, and other culinary creations.

Health Benefits:

Oranges contribute to healthy skin, support the immune system, and may reduce the risk of certain diseases due to their antioxidant content.

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The sugar apple is a heart-shaped fruit. It grows on thick, woody stalks and is the most commonly eaten part of the sugar apple tree. Its outer surface is thick, hard, and covered with scaly greenish skin. You can easily identify the fruit from the knobby segments on its exterior, which separate and reveal the inner section once ripened. 

The inner flesh is juicy, fragrant, and appears either light yellowish-green or purple in color. In an average fruit, you can find 20 to 38 or sometimes even more seeds at a time.

How Does Sugar Apple Taste?

The name sugar apple says it all. As you can guess, its flesh has a pleasant sweet flavor and a highly juicy texture. Some people find the taste of sugar apples very refreshing, similar to that of other tropical fruits like pineapple and banana. But for most, its taste is distinctly creamy, like that of custard. 

What Are the Health Benefits of Sugar Apples?

Improving skin health. Sugar apple is loaded with antioxidants. These compounds can protect the skin cells from damage, thereby making your skin shinier. They also may help to reduce signs of aging and improve the appearance of wrinkles. Additionally, sugar apples have a good amount of vitamin A, which plays a major role in collagen production and strengthening your muscles.  

Boosting immunity. The vitamin C in sugar apples not only offers antioxidant benefits but also helps to boost your immune system.

Preventing heart problems. Sugar apples are rich in potassium. By balancing the sodium levels in your blood, this micronutrient can lower your blood pressure, improving your heart health. The high magnesium content in sugar apples also works to support your heart.

Preventing cancer. Studies show that some chemicals in sugar apples have anti-cancer potential. They can prevent tumor cells from growing and reduce your chances of developing cancer.

Are There Any Precautions to Consider While Having Sugar Apples?

Studies have found a specific toxin in the sugar apple tree called annonacin, which can have negative effects on the nervous system. While it's present in many parts of the plant, it's seen the most in the seeds and skin. The skin also has some compounds that can irritate or damage your eyes. So, as a precaution, it's best to avoid eating the skin and seeds of this fruit.

Research has found a link between eating too many Annona fruits and a specific kind of Parkinson's disease that is hard to treat with the common medicines. So, always eat only moderate amounts of the fruit at a time, even if you love its taste. 

By: Rhyanne Sky Alaba

5-Aquino

Guavas come in over 150 varieties, boasting a spectrum of skin and pulp colours, including white, yellow, and pink. With its rich flavour and abundance of nutrients, guava continues to be a favourite among fruit enthusiasts. Herr are some guavAmazing facts to know:

1. Boosts Immunity

2. Improves Digestion

3. Supports Heart Health

4. Regulates Blood Sugar Levels

5. Promotes Weight Management

6. Improves Skin Health

7. Enhances Eye Health

8. Reduces Stress

9. Supports Kidney Health

10. Improves Brain Function

• Guava leaf tea has antimicrobial and anti-inflammatory properties that can help alleviate symptoms of diarrhea and soothe an upset stomach.

Specific benefits of guyabano:

• Rich in antioxidants

  -contains antioxidants like vitamin C and other compounds that help protect the body against damage from free radicals.

• May have anticancer properties

  - May help inhibit the growth. of cancer cells.

• Boosts immune system

  -high Vitamin C content and antioxidants properties of guyabano can help strengthen the immune system and protect against infections.

• Promote digestive health

  - Guyabano is a good of source of fiber, which can aid in digestion, promote regularity, and prevent constipation.

• May help regulate blood pressure

  - potassium and others compounds in guyabano may help relax blood vessels and lower blood pressure.

• May help regulate blood sugar

  - used by diabetics to lower blood sugar

• Anti-inflammatory properties

  -contains compounds that may help reduce inflammatory in the body

• May improve mood and reduce stress

  -traditionally, guyabano leaves have been used to calm nerves and promote relaxation.

By: Kirk Lucas V. Pangan

Grade5- Aquino