Kinnow (کینو) ek popular citrus fruit hai jo Pakistan ke retail markets, fruit shops aur grocery stores mein per piece aam tor par ~100 g se 180 g ke beech milta hai—size aur variety ke mutabiq thora farq hota hai. Medium kinnow fruits aam tor par ~120 g–160 g per piece ke range mein nazar aate hain. Kinnow ka outer skin bright orange hota hai aur andar ka gudar juicy, sweet-tart aur refreshing hota hai. Ye fruit usually winter season mein zyada fresh aur sweet milta hai, lekin saal bhar available hota hai. Kinnow ek citrus fruit hai jo raw khaa sakte hain, juice bana sakte hain, ya salads mein add kar sakte hain for natural zest aur hydration.

Kinnow ka texture soft aur juicy hota hai jab peel nikal kar fruit ko segment karke khaya jaye—yeh har age group ke liye easy aur tasty snack ya breakfast fruit ke taur par behtar choice hai.

Cooking / Serving Tips:

Preparation :
Kinnow ko pehle achi tarah wash karein, phir peel nikaal kar segments alag karein. Seeds ko alag ya nikal kar bhi enjoy kiya ja sakta hai.

Raw / Fresh Eating :
Kinnow ko seedha peel kar ke raw fruit ke taur par khaa sakte hain—yeh light, hydrating aur refreshing snack hota hai, khas taur par winter aur garam dino mein.

Juice / Beverages :
Fresh kinnow juice naturally sweet aur tangy hota hai aur hydration provide karta hai—juice breakfast, mid-day ya post-workout drink ke liye acha option hai.

Salads / Desserts :
Peel segments ko fruit salads mein add kar ke tangy aur flavorful twist diya ja sakta hai; juice ko desserts ya smoothies mein bhi mix kar sakte hain.

Storage Tips :
Whole kinnow fruits ko room temperature par ya fridge ke crisper drawer mein rakhein—fridge mein rakhne se fruit 1–2 weeks tak fresh rahta hai. Cut ya peeled pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Immune Boost :
Kinnow vitamin C se rich hota hai jo immune system ko strong banane mein madad karta hai aur seasonal illnesses se ladta hai.

Digestive Support :
Fiber content digestion ko support karta hai aur gut health ko behtar rakhta hai.

Hydration & Electrolyte Balance :
High water content hydration provide karta hai aur body ko refreshing feel deta hai—yeh especially garam mosam aur exercise ke baad beneficial hai.

Heart & Blood Pressure Support :
Potassium aur antioxidants blood pressure regulation aur heart health ko support kar sakte hain.

Skin & Antioxidant Benefits :
Vitamin C aur antioxidants skin health ko support karte hain, collagen production boost karte hain aur free radical damage se cells ko protect karte hain.

Weight & Energy Support :
Low calories aur natural carbohydrates energy provide karte hain aur weight management ko simple snack option banate hain.

Who Can Use :
Zyada tar log raw ya juice form mein kinnow ko apni diet mein araam se shamil kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hota hai.

Who Should Avoid or Limit :
Diabetes ya blood sugar monitoring walay log portion control ke saath use karein kyun ke fruit natural sugars contain karta hai; high acidity sensitivity walay log moderate quantity prefer karein.

Diet Plan Use :
Kinnow ko breakfast, snacks, smoothies ya salads mein include karke balanced aur nutrient-rich meals ka part banaya ja sakta hai—processed sugary forms aur heavy syrups ko avoid karein.

Nutritional Value:

Kinnow naturally low in calories aur rich in vitamin C, dietary fiber, potassium aur antioxidants hota hai—yeh nutrients immune function, digestion, hydration aur heart health ko support karte hain. Saath hi fruit digestion aur overall wellness ko benefit deta hai.

Nutritional Information (Approx per 100g / 1 medium fruit):

• Calories: approx 45–50 kcal

• Carbohydrates: ~11–12 g

• Dietary Fiber: ~2 g

• Protein: ~0.7 g

• Fat: ~0.3 g

• Vitamin C: moderate to high amount (~25–30 mg)

• Potassium: moderate amount (~160 mg)

• Vitamin A (beta-carotene): present