Mangoes

Benefits

Drawbacks

• excellent source of beta carotene and vitamin C
• low in calories, high in fiber

• nothing significant

Melons

Benefits

Drawbacks

• sweet and flavorful
• low in calories
• yellow varieties high in Vitamin A
• most are good sources of Vitamin C and potassium
• some high in pectin, which helps control blood cholesterol levels

• nothing significant

Milk

  Benefits

  Drawbacks

• excellent source of calcium
• good source of vitamin A, B12, D, riboflavin, phosphorus, zinc, and magnesium
• low-fat dairy products are low in cholesterol and high in protein

• whole milk and cream contain saturated fats
• some people cannot digest milk sugar
• milk protein can cause allergic reaction in some people

Mushrooms

Benefits

Drawbacks

• fat-free and very low in calories
• rich in minerals
• some are rich in plant chemicals, which can boost immune system

• wild mushrooms can be poisonous
• truffles are expensive because they can’t be cultivated as crops

Nectarines

Benefits

Drawbacks

• somewhat rich source of beta carotene and potassium
• provide moderate amounts of Vitamin C
• high in pectin, a soluble fiber

• flesh darkens when exposed to air
• pits contain cyanide

Nuts & Seeds

Benefits

Drawbacks

• rich in vitamin E and potassium
• most are high in minerals, including calcium, iron, magnesium, and zinc
• many good source of folate, niacin, and other B vitamins
• good source of protein, especially when combined with legumes

• high in fat and calories
• oils quickly turn rancid when exposed to oxygen
• common allergy problems
• may cause choking in young children
• molds found in some nuts can produce cancer-causing aflatoxins