Dates

Benefits

Drawbacks

• Excellent source of potassium
• Good source of iron, niacin, and Vitamin B6
• High in fiber

• High sugar content and stickiness cause tooth decay

Eggplant

Benefits

Drawbacks

• Low in calories
• Meaty flavor and texture makes it useful in vegetarian dishes

• Soaks up fat during cooking
• Provides minimal nutrients

Fennel

Benefits

Drawbacks

• Leaves are a good source of beta carotene and vitamin C
• Good source of potassium and fiber
• Low in calories

• Oil in fennel seeds can irritate skin

Figs

Benefits

Drawbacks

• Rich source of potassium, calcium and iron
• High in fiber

• Fresh figs spoil quickly
• Can cause diarrhea
• May be contaminated by molds and their toxins

Flaxseed

Benefits

Drawbacks

• Good source of fiber and alpha-linolenic acid
• Contains lignans

• Not to be eaten in large quantities by pregnant women

Flour

Benefits

Drawbacks

• Concentrated source of starch
• Enriched flours are good source of iron and B vitamins

• Much of the nutrient content lost during milling process

Fruit

Benefits

Drawbacks

• Excellent source of vitamin C, beta carotene, and potassium
• Contains polyphenols (which may protect against cancer and other diseases)
• High in fiber and low in calories
• Source of natural sugars that provide quick energy

• Some provoke allergic reactions and asthma attacks in susceptible people