This document discusses the health benefits of increasing fruit intake. It recommends consuming at least 250g of fruit per day. Fruits are low in calories, fat and sodium while high in important nutrients like potassium, fiber, vitamin C and folate. Eating fruits can reduce the risk of heart disease, obesity and diabetes. Some fruits highlighted include bananas, which aid weight loss and support the immune system; grapes which are good for eye health; oranges which may help prevent cancer; and apples which can boost immunity. While nutritious, mangoes are also high in calories so moderation is recommended. The document encourages the reader to start incorporating more fruits into their diet for better health.

1. Week 7: Introduction
Increase Fruit Intake
Consume atleast
250gms of Fruit!

2. You’ve battled the nutrients,
now it’s time to go bananas!
Fruits: The Nutritional Jackpot!

3. Fruits are awesome! Here is why...
1
Most fruits are naturally low in fat, sodium, and calories. None
have cholesterol.
2
Diets rich in foods containing fiber, such as most fruits, reduce
the risk of heart disease, obesity, and type 2 diabetes.
3
Fruits are sources of many essential nutrients that are
underconsumed, including potassium, dietary fiber, vitamin C,
and folate (folic acid).
4
They taste awsome and can easily replace any snack.

4. Here are some tasty fruits and their benefits!
Bananas protect against type II
diabetes, aid weight loss, strengthen
the nervous system, and help with the
production of white blood cells, all due
to high levels of vitamin B-6
The most well known health benefit of
grapes is on the eyes. Grapes are rich
in lutein and zeaxanthin, which are
responsible for maintaining good eye
health as we age.
Oranges are rich in citrus limonoids,
proven to help fight a number of
varieties of cancer including that of the
skin, lung, breast, stomach and colon.
Pink guavas are said to contain twice
the amount of lycopene present in
tomatoes. Lycopene protects the skin
from being damaged by UV rays and
also works against prostate cancer.
Red apples contain an antioxidant
called quercetin which can help boost
and fortify your immune system,
especially when you're stressed out.
Mango has high level of vitamin C,
pectin and fibres that help to lower
serum cholesterol levels. But don’t eat
too many! Mangoes are also high in
Calories, so watch out!

5. Let’s Get Started!
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