5 Fruits for food pyramid diet

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5 Fruits to include into your food pyramid diet


Fruits included into Food Pyramid

1. Apples

 They are rich in antioxidants, flavonoids, and dietary fiber. The flavonol-rich apples are found to be able to reduce risks of developing pancreatic cancer.The phyto-nutrients can also help in reducing the risks of diseases like high blood pressure, diabetes and cardiovascular diseases.

2. Citrus fruits

 Oranges, grapefruits, mandarins, and limes- They contain flavonoids that are good in fighting various cancers.The flavonoids in them also help in the blood flow through arteries.The citrus fruits are extremely rich in Vitamin C that helps in protecting the body from free radicals that damage the body cells.

3. Stone fruits

Nectarines, apricots, peaches, and plums- Stone fruits are rich in Vitamin C as well as beta-carotene that helps in protecting eyesight.These also contain catechins that reduce body inflammation.
4. Tropical and exotic
Bananas and mangoes- Mangoes are good sources of Vitamin C and have a low GI that helps diabetic people.Banana contains 25% of the daily value of vitamin B6, 16% of daily requirement of manganese,12% of your fiber and potassium needs per day, and 10% of copper and biotin requirements. 
5. Berries
They are good sources of fibre and contain antioxidants that help in reducing cholesterol and glucose levels.And that’s not all, berries are packed with vitamins and minerals which help in weight loss. 


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