Papaya

Benefits

Drawbacks

• excellent source of soluble fiber
• source of calcium, iron, manganese, folacin, vitamin E, thiamin, niacin, riboflavin, and other B vitamins

• nothing significant

Peaches

Benefits

Drawbacks

• provide essential fatty acids and needed for hormonal production
• make possible the absorption of fat-soluble vitamins
• improve texture and flavor of food

• high in calories
• saturated types may raise blood cholesterol levels

Peanuts

  Benefits

  Drawbacks

• good source of monounsaturated fats
• contains potassium, thiamine, niacin, vitamin E, phosphorus, magnesium, copper, selenium, and zinc

• common allergy triggers
• molds can contaminate peanuts and produce cancer-causing aflatoxins

Pears

Benefits

Drawbacks

• good source of dietary fiber
• contains vitamin C and folate

• dried pears often contain sulfites, which may provoke asthma attacks or allergic reactions

Peas & Pea Pods

Benefits

Drawbacks

• source of vitamin C and B5, folate, thiamine, and potassium
• high in pectin and other types of fiber
• provide complete protein when served with grain products

• none notable

Peppers

Benefits

Drawbacks

• excellent low-calorie source of beta carotene and vitamin C

• none notable

Pickles

Benefits

Drawbacks

• low calorie snack

• high in sodium
• sweet pickles high in sugar
• in large amounts, pickled foods may cause cancer

Pineapples

Benefits

Drawbacks

• good source of vitamin C, with useful amounts of vitamin B6, folate, thiamine, iron, and maganese

• may cause dermatitis in individuals sensitive to bromelain, and enzyme in pineapple juice

Plums

Benefits

Drawbacks

• source of vitamin C and potassium

• may cause allergic reactions in susceptible people

Pomegranates

Benefits

Drawbacks

• good source of fiber, vitamin C and niacin

• none notable

Potatoes

Benefits

Drawbacks

• good source of vitamin C and B6, and potassium and other minerals
• inexpensive, filling, and nutritious starchy food
• skin is good source of fiber

• green and sprouted potatoes may contain solanine, which is potentially toxic when ingested

Prunes

Benefits

Drawbacks

• rich source of fiber
• high in vitamin A, potassium, and iron
• help to relieve constipation

• leave a sticky residue on the teeth that can lead to cavities

Pumpkins

Benefits

Drawbacks

• rich source of beta carotene
• good low-calorie source of iron and potassium
• high in fiber
• seeds are good source of protein, iron, zinc, B vitamins, vitamin E, and fiber
• Can be stored for long periods of time

• none notable