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Seasonal Sensations – February

February is the month of freshness. With an array of vegetables and fruits that are harvested in the month; we have great options to choose from. It is always recommended to eat veggies from the season because of the freshness quotient. Here is a guide on the seasonal harvest so you can plan your meals with exotic fresh veggies that are available in the market. 


Packed with the antioxidant beta-carotene, thiamine, vitamin B6 and Vitamin C, carrot contains most of the minerals that our body requires to stay healthy. Minerals such as fiber, manganese and potassium are found in a good ratio in carrots. The potassium in carrots maintains the moisture in our skin during the dry winters. It’s considered great for eyes, heart, liver and skin particularly. Beta carotene a natural pigment in carrot is used by the body to make Vitamin A which further boosts eye health. It helps in maintaining cholesterol levels and prevents heart diseases. Good amount of fibre addresses the problem of constipation. 


Red bell pepper is known to reduce the level of high cholesterol and triglycerides. It is also effective in regulating heart rate and blood pressure. Besides vitamin A and C, it contains ample amount of niacin, folate, riboflavin, vitamins B2, B6 and E. High amount of iron, magnesium, potassium and manganese are also found in capsicum. They are full of antioxidants that fight cell damage. It maintains a healthy heart, deals with gastrointestinal issues, pumps immunity and is effective for eye and skin health.


It is a rich source of vitamin C and K and constitutes calcium, iron, potassium and magnesium as well.  Cauliflower is rich in a plant compound called sulforaphane that helps in maintaining the hormonal balance and immune system. It supports a healthy heart as well.


Broccoli has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. The compound, sulforaphane which is present in huge amount in broccoli produces protective enzymes that protects against chronic obstructive pulmonary diseases, asthma and other related respiratory ailments. 

Spring onions Also known as scallion or green onion, spring onions are loaded with essential nutrients such as Vitamins A, C, B2 or thymine, copper, phosphorus, magnesium and potassium. Spring onions are extremely versatile and are an essential part of Chinese cooking. It is low in calories and can be cooked or eaten raw as well.

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Washing, Cleaning, Packaging- Ensuring Safety at Farmers Family

Withstringent quality check-ups, washing, cleaning process, and a handful of care, Farmers Family aim to make your eating experience seamless. Each and every product that reaches your doorstep is fresh, clean and is in the best quality possible.Along with express delivery service, Farmers Family has implemented rigorous safety and hygiene standards across its delivery network. Your hunt for clean veggies and fruits comes to an end here at Farmers Family. Let’s know more about the incredible process we follow at our premises:

Contemporary infrastructure and technology

All vegetable and fruits at FF are washed through the state-of-the-art machines such as the ultrasonic vegetable washer which uses reactive oxygen and eliminate more than 99% of germs, virus, dirt, dust and chlorine from the vegetable and fruits. In the later stage, it is washed with citrus-fruits extracts which acts as an organic cleanser and removes 100% of germs.

Top-notch safety measures

After thoroughly cleaning, the products are kept are at our centre for delivery that are cleaned and sanitised as per WHO guidelines. Employees go through daily temperature checks, the team has to wear face masks throughout the day and sanitise before entering the premises and later for storage and distribution centre. Despite such elevated standards and quality, all our products are well priced. So, our customers not only save time but also money with our best prices and deals.

Finest quality of vegetables and fruits

An extra class is a superior quality when it comes to vegetables and fruits. They are filtered based on shapes, size, uniformity, colour etc. At FF, we pay special attention to the quality of products, its condition, arrangements and appearance of the pre and post packaging products. Our team includes trained fruit and vegetable experts, with a keen eye for detail. With only fresh stock available, we ensure our consumer only gets the finest, freshest produce. We believe to deliver products that we too would want for our families.

So, what are you waiting for? It is time to order the freshest produce in town from Farmers Family- the right platform to choose as we never compromise with the quality of the product no matter what.

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Small Steps for Big Wonders

Good health depends on the healthy choices you make. Be it weight loss or a healthy lifestyle, all require a little bit of commitment and a change in lifestyle. So here we are, with 10 changes you can put into action today for great results. Make these small dietary changes without the radical revamp of your lifestyle.

Add Up Fruits and Veggies

By now, we all know the necessity to consume fruits and vegetables and how important they are for the most basic body functions. The reasons are simple they are packed with vitamins, minerals, and adequate amount of fiber, which helps the body to fight with heart disease, high blood pressure, some cancers and whatnot. Your daily goal should include 2 cups of fruit and 2.5 cups of veggies. Minute replacements in your diet can help you achieve that goal! Veggies in our favourite pasta, smoothies for caffeine, delicious salads and soup are few alternatives to add them in your diet.

Good Fats over Bad Fats

There are so many misconceptions about fats. We often see people telling to eradicate fats from the diet in order to lose weight. This myth needs to be busted as we don’t need to get rid of fats but only refrain from eating saturated and trans fats as it raises cholesterol levels which leads to heart diseases. Focus more on plant-based foods such as olives, seeds, avocados that are filled with healthy fats.

Never Skip Your Breakfast

The most important meal of the day- breakfast is vital to get the required energy to start your day and also to lose weight in a balanced way. Even if you belong to the ‘no time for breakfast gang, you can still grab some yoghurt, fruits, sandwich or bread with some healthy toppings.

Balancing Blood Sugar Levels

A balanced meal plan should also focus on the glycaemic index, plate method and carb counting because the controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP. This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with a high glycaemic index.  Jaggery is another alternative that certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it.

Regulating Portions

Researches have shown that we tend to eat less when we use smaller dinnerware. This will help us to some extent. Also, the portions should be consumed as per your body requirement.

Add Nuts and Seeds

Dry fruits or nuts are best known as energy bombs as they are filled with an intense amount of nutrients. They are one of the healthiest replacements to refined sugar, and they are an excellent way to satisfy your cravings. A fistful of Nuts is a healthy snack is an extremely dynamic option to stay fit and keep a check on your different ailments.

Fiber Check

Fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases.

Multinutrient legumes

Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous.

Eating the right amount of Carbs    

Our favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and act as a catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy.

Drink sufficient water It helps in maintaining the balance of body fluids as our body is composed of about 60 per cent water. Digestion, transportation of nutrients, absorption, circulation, creation of saliva and maintenance of body temperature are some of the functions of these bodily fluids perform.

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All about Legumes!

Being a highly nutritious food, Legumes are an integral part of many healthy eating patterns such as the Mediterranean style of eating, vegetarian or vegan diet, low GI diet and our common Indian diet. Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes belong to Fabaceae, also called the Leguminosae plant family.

Nutritional value
Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous. Along with such high nutritional value, they are also low in fat i.e free of both saturated fats and cholesterol. Legumes have the same amount of calcium as a glass of milk. Lysine, essential amino acid and polyphenols, powerful antioxidants are found in it. With high fiber content, it also includes resistant starch that helps in regulating your blood sugar levels.

Health Benefits

• Protects against type 2 diabetes

• Mends glycaemic and lipid control in diabetic people

• Lowers blood pressure and cholesterol

• Helps in weight-loss management

• Reduces the risk of heart disease

Some healthiest legumes that you can add to your diet are:
Chickpeas: Also known as garbanzo beans, they are a good source of protein and fiber. They can help in reducing weight, diminish the risk of cancer and fight against heart diseases. 
Lentils: lentils can help in reducing blood sugar to some extent.  It improves our gut health by regulating bowel functioning.  Thus, it helps in digestion and further prevents spike in blood sugar. 
Peas: The most versatile legume, peas are an incredible source of protein and fiber. It helps in decreasing blood sugar and blood triglycerides.  It feeds the healthy bacteria such as Lactobacilli and Bifidobacteria in the gut, thus improving gut health. 
Kidney beans: They help in the absorption of sugar and reduce sugar levels. Kidney beans also reduce body weight and fat mass. It also contains high amount of fiber that helps in bowel movement.
Soybeans: It is consumed in different forms including soya chunks and tofu. It contains good amount of antioxidants like isoflavones. Soy isoflavones are phytoestrogens that also help in reducing a number of ailments including heart disease, blood pressure and cholesterol.

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More than Spinach – Adding Rich Sources of Iron to your Diet

Iron is practically the most imperative mineral our body needs to perform the most basic yet essential functions in our body. It is present in haemoglobin, in red blood cells and in myoglobin in the muscles. Haemoglobin transports oxygen from the lungs to different parts to the body through blood while myoglobin stores oxygen.

An adequate amount of iron is necessary for our body as its deficiency causes paleness of skin, shortness of breath, dizziness, light-headedness, heart palpitations, brittle nails and anaemia. Here are a few iron-rich foods that you need to add to your diet: 

Nuts and Seeds

Nuts such as cashews, pistachios and almonds are decent sources of iron. They have a sufficient amount of vitamins, minerals, proteins and good fats. Dryfruits such as raisin, apricot and prunes are a good source of iron and other essential nutrients. Sesame seeds, pumpkin seeds, flaxseeds are some other sources of iron.


This nutritious cruciferous vegetable has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. 


Legumes such as peas, lentils, chickpeas, soybean and different types of beans, are good sources of iron. Along with iron, they are rich in protein, fiber, vitamins, calcium, potassium, etc,. Legumes are extremely healthy and protect us from ailments like high blood pressure, diabetes, inflammation and other heart diseases.

Whole Grains:

Wheat, oats, brown rice, millets and quinoa contain iron in a sufficient quantity. Whole grains are a healthy alternative compared to refined grains and contain proteins, vitamins, antioxidants and fiber. Thus it helps in better functioning of the heart and stomach. 

Dark Chocolate

Satisfy your taste buds and fulfil your iron requirements at the same time with dark chocolate. It contains 6.32 mg iron per 100 grams. Also, we need to understand that not every chocolate has this quantity of iron present in it. Milk chocolates are not considered a good source for iron. Dark chocolates also contain magnesium, zinc, selenium, copper, manganese, potassium, phosphorus and good fats. This reduces the risk of stroke and maintains a healthy heart.

Also, always remember to extract the most amount of iron out of a diet, it’s advised to have it along with high in vitamin C food such as:

·         Leafy greens

·         Melon

·         Kiwi

·         Peppers

·         Lemons

·         Broccoli

·         Strawberries

·         Oranges

·         Tomatoes

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Benefits of anti-oxidants and their best source

Retaining a decent level of antioxidants in your blood helps in reducing the risk of oxidative damage to our body. Oxidation in the body can damage cell membranes, cellular proteins, lipids and DNA. On metabolising, oxygen produces an unstable molecule that snips electrons from other molecules resulting in damaging cells and DNA. Though our body is equipped with coping to few free radicals, but its excess can lead to various diseases related to heart, liver and some cancers. Factors such as smoking, stress, alcohol and pollution can augment oxidation in the body. 

Thus, we know the necessity of antioxidants in our body. Phytochemicals in plants have superior antioxidant properties than vitamins or minerals. Quercetin, lycopene, zeaxanthin, ellagic acid, carotenoids and lutein are some phytochemicals with abundance of antioxidants. Here are the few excellent sources of such incredible antioxidant:

Green tea

It contains 30 per cent polyphenols by weight, which includes a large amount of catechin called GCG. It prevents cell damage and produces a protective effect against oxidative damage that leads to cancer. Thus it is considered a great anti-oxidant worldwide.

Dark Chocolate

Not only fruits or vegetables, but dark chocolates too contain a heavy amount of antioxidants. A large amount of cocoa present in dark chocolate reduces inflammation, risk of heart diseases and regulates blood pressure. Dark chocolate also prevents oxidation of LDL cholesterol. Isn’t this a great deal? Satiating your cravings and getting plenty of antioxidants too.


Packed with vitamins and minerals, spinach is an excellent source of antioxidants. Zeaxanthin and lutein are the two main antioxidants present in spinach. These two play an imperative role when it comes to age-related macular degeneration. 


Betalains are the antioxidants present in beetroot. It has incredible properties that help with digestive issues and also prevents colon cancer. Since beetroot is a rich source of iron, folate and dietary fibres, it suppresses inflammation as well. 


A handful of raisins are an excellent source of anthocyanins, which is an energy booster. It contains three times more antioxidants than grapes. So, not only a dietary must, it’s a great snack option too if you’re looking to have some antioxidants on the go.

Some other sources of antioxidants:

Allium Sulphur CompoundsOnions And Garlic
AnthocyaninsEggplant, Grapes and Berries
Beta-CarotenePumpkin, Mangoes, Apricots, Carrots, Spinach and Parsley
FlavonoidsTea, Green Tea, Citrus Fruits, Red Wine, Onion and Apples
IndolesCruciferous Vegetables Such As Broccoli, Cabbage and Cauliflower
IsoflavonoidsSoybeans, Tofu, Lentils, Peas and Milk
LignansSesame Seeds, Bran, Whole Grains and Vegetables
LuteinGreen, Leafy Vegetables Like Spinach, and Corn
LycopeneTomatoes, Pink Grapefruit and Watermelon
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Put a Sugar Check – Eat these to Balance your Blood Sugar Levels

There are many factors that are responsible for the increase in your blood sugar level. Carbohydrates play a major role here; pasta, milk, dessert, bread, fruits or cereals are usually responsible for spiking blood sugar level. A diabetic person has all the way more reasons to keep a track of their meal plan and should be informed about the diet that benefits their health. Apart from vitamin or mineral count, a balanced meal plan should also focus on the glycaemic index, plate method and carb counting because controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP.

Glycaemic index- This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with high glycaemic index.  High glycaemic index food has a rating of more than 50, often between 75-100.


Ever wondered why Popeye loved Spinach so much, it wasn’t without reason. Its glycaemic index is almost 0. Thus it is recommended to diabetic patients as well. Apart from that, we all know the amazing benefits of spinach; full of dietary fibres, vitamins, manganese, potassium, zinc, phosphorus, folate and carotene. 


Known to be a superfood, broccoli has a very low GI value of about 10. It is a great source of fibre, vitamins, minerals and has great nutritional value.


Garlic is one of the most recommended vegetable that is suggested to diabetic patients due to its low glycaemic index and its ability to reduce blood sugar levels. It is packed with vitamin C and B6 which helps in maintaining blood sugar levels and also helps in carbohydrate metabolism. 


Beans are loaded with nutrients and protein. Soybean has a GI of 15 and kidney bean clocks 28, making beans an excellent source of protein and is effective in maintaining blood sugar level. It is known to have properties that reduce the risk of coronary artery diseases in patients with type 2 diabetes.

Whole grains

Being a great substitute for refined grains, whole grains reduce the risk of diabetes mellitus. Brown cereals such as oats, bulgur wheat, buckwheat, Brown rice, millet, quinoa and barley reduce blood sugar level. Beta-glucan present in oats, barley, etc. prevents blood glucose levels from surging. Since whole wheat is rich in fibre and has a low glycaemic index it helps in facilitating digestion and in regulating sugar level as well.

Nuts Nuts such as almonds, walnuts and pistachios help in lowering blood sugar and insulin levels. Hormone glucagon-like peptide1 present in pistachio reduces the risk of diabetes. The glycaemic index of nuts ranges between 14-21, making it a great snack option for people looking to reduce their blood sugar level.

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Good Carbs– How to include them in your Diet?

Carbs have a swaying reputation from the past few years. ‘Diet conscious’ people are eradicating carbs entirely from their diet fuelled by the buzz that portrays carbs as an unhealthy nutrient. Among so many myths, there are studies that suggest carbs are healthy and essential too. So let’s find out about good or bad carbs.

A balanced meal should have the right amount of protein, vitamins and carbs. But does that allow French fries to be a part of our platter? The answer is absolutely no! Though carbs are essential, it is important to consume good carbs such as whole grains. As we have been taught in schools, the three main types of carbohydrates are fibre, starch and sugar. Based on their structure or chemical makeup, they are called ‘simple’ or ‘complex’.

Simple Carbohydrates

It consists of two sugar molecules such as monosaccharides and disaccharides.  Milk, white flour, white rice, soda, fruit, juice, sugar syrup and sugar are a few examples of simple carbohydrates. While some of these provide us essential nutrient such as vitamin or protein (like milk and fruits), processed carbs such as fries, chips, etc lack in nutrients.  White bread and white pasta are refined carbs as during bran refining the whole-grain are removed which contains fibre, antioxidants and minerals. 

Complex carbohydrates

Complex carbs are basically starch ie the long chain of glucose molecules. Bread, pasta, rice, crackers are a few examples of complex carbs. Peas, sweet potatoes, corns are high in starch. 

Importance of whole grains

Whole grains aren’t only a source of carbs but also include vitamins, minerals and fibre. So while giving us energy, it also gives our body a good amount of nutrients. Whole grains reduce the risk of heart diseases, improves the functioning of digestive system and also lowers the risk of diabetes. It helps to maintain blood sugar level and provides us with adequate amount of fibre. 

Good carbs you need to add to your diet today!

·         Beans and legumes

·         Nuts and seeds for healthy fats 

·         Tubers such as sweet potatoes 

·         Vegetables

·         Whole fruits

·         Whole grains such as Oats, quinoa, brown rice, whole-grain bread, and barley

Processed carbs you need to restrict:

·         Canned Juices consist of high amount of sugar so limit it. 

·         Processed snacks such as chips, chocolates and candies.  

·         Sugary drinks such as soda or chocolate milk are hidden sources of sugar.

·         White bread doesn’t contain fibre or minerals.

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Not Just Exotic but Full of Benefits- Dragon Fruit (Pitaya)

Grows on a climbing cactus Hylocereus, dragon fruit is found in tropical regions around the world. It has a unique appearance compared to other fruits as it is flashy pink in colour with spike-like green leaves on the outside. It is also popularly known as ‘pitaya’ and is particularly a juicy sweet fruit with nutty flavour seeds.

With antioxidants such as phenolic acid, betacyanin and flavonoids, dragon fruit is full of natural substances that protect the cells from damage by free radicals. It’s also a great snack option as it is fat-free and high in fibre, which keeps you full for long hours. It is believed that dragon fruit is particularly effective in replacing the damaged cells in pancreas – source of insulin which helps the body to break down sugar. Let’s have a look at the health benefits of having dragon fruit…

Healthy heart 

Since it has negligible level of cholesterol and trans fats, it proves to be a perfect food item to maintain a healthy heart in the long term. The fruit will not only keep you refreshing but will also take care of your health. The seeds present in it are a great source of omega 3 fatty acids which are necessary for a healthy body. The high amount of fibre and antioxidants present in dragon fruit fights plaque and maintains proper blood circulation in the body.

Exquisite skin

High amount of antioxidant and vitamins, makes this exotic fruit is a natural remedy for skin problems. It is used extensively by skincare brands around the world and is one of the secrets of South Asians’ flawless skin. It slows down the process of ageing, fights acne and treats sunburn. 

Immunity booster

Flavonoids and vitamin C present in dragon fruit combats flu and protect us. Vitamin B1, B2 and B3, several minerals such as calcium, iron, phosphorus and niacin found in abundance in the fruit act as guards to our body. The antioxidants help to fight free radicals as well. 

Aids digestion

The high amount of fibre in dragon fruit helps in regulating bowel movement. It also helps in getting rid of constipation. It also contains oligosaccharides which work as a prebiotic and helps in digestion. The high water content in the fruit is beneficial for better functioning of the intestine. 

Healthy bones

After a certain age, bones start losing strength and density. Since dragon fruit is a good source of phosphorus and calcium, it helps in retaining bone strength. Consuming it on daily basis reduces the effect of osteoporosis and keeps the bone healthy and dense.

Improves Metabolism

We know how important it is to maintain a good metabolism as it affects our body functioning in more ways we can imagine. The combination of various proteins and fibre in dragon fruit helps the body to absorb nutrients. It also removes toxins from the body and cleanses the system effectively. It is also a great factor if you’re looking to lose some weight. 

So, if you’re looking to shed those extra kilos, or want to have that radiant glow on your skin, along with a healthy heart and strong bones, just visit FF and order this multi-talented dragon fruit to include in your daily diet and let the majic happen! 

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7 Reasons Why Papaya Should Be a Part of Your Winter Diet


Voyager Christopher Columbus once called it the ‘fruit of angels’; the papaya is a sweet tempting, vibrant coloured fruit that is a mine of health benefits. They can be found in various culinary dishes such as salads, shakes, smoothies, etc. This tropical fruit belongs to the Caricaceae family and is proven to have amazing health benefits.

Papain, an incredible ingredient found in Papaya has some miraculous properties. Papayas are a good source of folate, vitamin A, E, B & K, magnesium, copper, pantothenic acid, fibre, alpha and beta-carotene, lutein, zeaxanthin, calcium, potassium and lycopene. 

Fights cholesterol

Being a rich source of fibre, vitamin C and other antioxidants, papaya helps in decreasing cholesterol in the arteries. Lower cholesterol prevents the body from several heart diseases such as chances of stroke, hypertension or cardiac arrest. 

Improves digestion

Papain is a digestive enzyme that improves bowel movement and also removes toxins from the digestive tract and clears it. It also helps in relieving the stomach from constipation, bloating and other problems.

Immunity booster

With a heavy concentration of vitamin C, it helps in creating collagens and also deals with various ailments related to skin. Papaya is beneficial for diseases such as scurvy or anaemia. Consuming papaya on a regular basis gives your body the immunity to fight various diseases rapidly.  Eating the right amount of papaya also helps in generating WBCs in our body.

Benefits diabetic patients

While devouring this tasty fruit, you can also satisfy your sweet tooth and consume essential nutrients at the same time. Papaya is great for diabetes as it has low GI and high fibre that prevents the rise of blood sugar. 

Youthful skin

We all see papaya being wisely used by famous skincare brands in cleansers, moisturisers and what not. High concentration of vitamin C in Papaya helps in building collagen which further results in tissue binding. It’s also an incredible source of antioxidant, thus prevents the skin from ageing, wrinkles and keeps it glowing.

Comforts menstrual pain

Papaya can be a blessing in your painful days as it relieves menstrual cramps by helping the flow of blood. Papain, the enzyme found in papaya helps the smooth passage of blood from the uterus.

Weight loss tool No matter how much we long for it, but still there is no magical herb for losing weight except following a good diet and burning those nasty calories. However, including Papaya in your diet might facilitate this process and help in your weight loss goals. Since papaya is rich in antioxidants, minerals and has low-calorie count, it benefits in losing weight. Instead of going for crash diets and starving yourself, eat papaya and give your body the necessary nutrients it needs.