Dietary fibers are carbohydrates and lignin that are naturally present in plant foods and which are not digested and absorbed by the digestive system. There is also another type of fiber called functional fibers that are actually carbohydrates that have been isolated, extracted and / or purified. To be part of the range of functional fibers, they should have beneficial effects on the body. The functional fibers are not digested or absorbed by the digestive system as well as dietary fiber.
The fibers have different roles to play at the physiological level including the regularization of the gastrointestinal function, lower cholesterol levels and the management of blood glucose (sugar in the blood). They also contribute to the feeling of fullness that can help with weight management by reducing energy intake. There are also numerous studies, but not all who say a proper fiber intake protect against colon cancer.
There are two types of fiber in plant foods: soluble (viscous) and insoluble fibers. These are soluble fibers which have the property of lowering blood glucose and cholesterol levels. Insoluble fiber in turn, increase the faecal volume to regularize the intestinal function. Most plant foods contain both types of fiber. However, the amount of each type of fiber varies depending on the food.
|Food predominantly insoluble fiber||Food predominantly soluble fiber|
|Wheat bran and wheat grain||Psyllium and fortified cereals|
|Whole grains and derivatives||Oat bran cereal and oatmeal (porridge)|
|Vegetables: cauliflower, cabbage Kale, green peas, spinach, turnip greens, green beans||Legumes: kidney beans, peas|
|Fruits: raspberries, apple, pear, banana, blueberries, strawberries||Fruits: orange, grapefruit, mango, dried prunes|
|Nuts and seeds: almonds, peanuts||Vegetables: asparagus, Brussels sprouts, carrots, onion|
Daily fiber needs
Total fiber requirements have been prepared on a contribution which, according to scientific data, protects against cardiovascular disease and diabetes.
|Age||Adequate Intake (AI)|
|Babies 0 – 6 months||ND|
|Babies 7-12 month||ND|
|Babies 1-3 years||19 g|
|Children 4-8 years||25 g|
|Boys 9-13 years||31 g|
|Girls 9 to 13 years||26 g|
|Boys 14 to 18 years||28 g|
|Girl 14 – 18 years||26 g|
|Men 19-50 years||28 g|
|Women 19-50 years||25 g|
|Men 50+||30 g|
|Women 50+||21 g|
|Pregnant women||28 g|
|Nursing Women||29 g|
* Recommended Dietary Allowance
** AMT: tolerable upper intake
Dietary Fiber sources
The main sources of fiber are fruits and vegetables, and grain products, legumes and nuts.
|Cooked legumes||250 ml (1 cup)||12 – 17|
|Breakfast cereals, 100% wheat bran||30 g (1 oz)||10|
|Soybeans, fresh (edamame), boiled||250 ml (1 cup)||8|
|Raspberries||125 ml (1/2 cup)||4-6|
|Boiled artichoke||1 medium (120 g)||5|
|Prunes, cooked||75 ml pitted (80 g)||5|
|Pear with skin||1 medium (166 g)||5|
|Green peas, cooked||125 ml (1/2 cup)||4-5|
|blackberries||125 ml (1/2 cup)||4|
|Canned pumpkin||125 ml (1/2 cup)||4|
|Dates and dried figs||60 ml (1/4 cup)||4|
|Potato with skin, baked||1 medium (150 g)||4|
|Boiled spinach||125 ml (1/2 cup)||4|
|Roasted almonds in oil or dry||60 ml (1/4 cup)||4|
|Sweet potato porridge||1 medium (151 g)||4|
|Apple with peel||1 medium (138 g)||3|
|Winter squash, cooked||125 ml (1/2 cup)||3|
|Papaya||1/2 fruit (153 g)||3|
|Brussels sprouts, cooked||4 cabbage (84 g)||3|
|Blueberries||125 ml (1/2 cup)||2-3|
Tips to increase fiber intake:
- Replace refined grains with brown rice, pasta or bread made from whole grains.
- Consuming more fruits with fiber: apples and pears with their skins, raspberries and blackberries, dried fruits (prunes, apricots and dates).
- Choose mostly fiber-rich vegetables: artichokes, peas, beets, carrots, broccoli, cabbage, Brussels sprouts, corn, turnip, potatoes with the peel.
- Eating more often legumes, excellent sources of dietary fiber: white or red beans, lentils, lima beans, chickpeas.
- Add lentils or beans in soups, casseroles and salads. Cook a vegetarian chili.
- Spread hummus on a slice of whole grain bread or crackers as a snack rich in fiber.
- Snack, choose cereals rich in fiber (4 grams of fiber per serving and read) or rich in fiber muffin homemade.
- When making muffins recipes, replace white flour with whole wheat flour. Add ground flaxseed or wheat bran or oatmeal.
- Add wheat bran or oatmeal, flax seed or chia to your yogurts and compotes.
- Add soybeans in soups, stir-fries or salads.
- As a snack, eat a small handful of dried fruits and nuts.
- Read food labels and choose breads, bagels, pitas, tortillas and crackers that contain from 2 to 4 grams of fiber per serving.
It is very important to increase fiber intake gradually and drink plenty of water to avoid certain gastrointestinal symptoms.
A high fiber intake may impair the absorption of various nutrients such as calcium, magnesium, iron and zinc. By cons, when there is no deficiency in these nutrients in the diet, adequate fiber intake appear to compromise the reserves of these nutrients.
Deficiency in fiber
Since the fibers are not an essential nutrient, low intake provides no deficiency symptoms. By cons, inadequate intake of fiber can lead to constipation due to the low volume fecal.
Excessive fiber intake has no deleterious effect apart from some gastrointestinal symptoms such as bloating or gas. Overconsumption is very unlikely.
Dietary Reference Intakes, Institute of Medicine (IOM), National Academies Press, Washington, D.C., 2006.
Whitney E. Rady Rolfes S. Understanding Nutrition, 11th edition, Thomson Learning, 2008.
How to Lose Weight Fast – Handle Emotional Problems
Gaining weight is the result of dining on excessive amounts of junk food products in addition to insufficient workout sessions. A lot of explanations can be found as to why people eat excessive food amounts and will not obtain adequate exercise. Though, an individual’s best ways to lose weight consist of some exercise and nutritious diets. We will answer this question : How to Lose Weight Fast ?
One reason why individuals will not obtain adequate exercise is finding an exercise she or he enjoys is occasionally difficult. In the city, the opportunity to walk or bicycle every day might not be present. Residing in the country, traveling to a fitness center possibly will be challenging. As a result, a dieter must discover exercises to engage in dependent on the area they live.
One more reason as to why people will not exercise enough is he or she may lack free time. Lifestyles in society today are hectic with employment and family. Thus, a lot of individuals do not possess free time just for herself or himself. Nevertheless, dedicating thirty minutes each day to exercise is extremely important in decreasing extra weight. Obtaining ten minutes here and there is helpful.
The main reason as to why people consume excessive food amounts is a stressful lifestyle. A stressful lifestyle will cause higher levels of cortisol. Increased levels of cortisol could produce desires for sweet and salty food items. Whenever sugary and salty food items are consumed in excess amounts excess weight is gained. Hence, excellent ways for dropping pounds when under pressure consist of acquiring ways to handle stressful situations. A number of individuals practice yoga, meditation and martial arts for handling stress. Others engage in laughter, breathing exercises and listening to tunes. All those tactics help to return cortisol levels back to normal. Whatever technique preferred, dieters will need to locate techniques for dealing with stressful lifestyles if gaining weight will not be wanted.
One more reason as to why individuals eat abundant food quantities is boredom. Many people eat food whenever bored. If ingesting abundant food quantities on account of this situation, an individual’s best ways to lose weight will be locating ways in which to remain occupied. A number of people engage in a pastime. Engaging in activities which are not indoors for example snapping pictures, hiking or maybe fishing will be ideal. That way, food items are not readily available. Also, they involve people to move. Movement of any kind assists in losing weight.
One more explanation why people dine on abundant food quantities is emotional problems. Loss of work is usually hard on people. Death of a person’s relative, spouse or close friend is usually emotionally troubling too. As a result, many individuals rely on food items to cope with these troubles and then weight is put on. As a result, a person’s best ways to lose weight is finding techniques to manage those complications without food products.
12 Healthy Mixed Juice Combination To Energize You And Your Family
No one can deny that the importance of juices in our daily diet is immense. Neither can anyone refute the fact that juices are probably the best part of any diet to keep you healthy, strong and fit. Today, I will talk about 12 mixed juice combination here which will help energize you and your family in lot of various ways. These 12 mixed juices are often made by mixing a few (one or two or many) fruits and vegetables. This is done to get the best out of these fruits and vegetables. Drinking mere juices of these individual fruits and vegetables is also very helpful; however, when these fruits and vegetables are mixed together and drank, the goodness just amplifies by many folds.
We will talk about these juices in details later sometime; but for now, let me just give you the combinations and their one liner benefits.
Carrot Ginger Apple
The mixed juice created by adding Carrot, Ginger and Apple boosts energy and cleanses your system.
Banana Pineapple Milk
Banana and Pineapple Milkshake is rich in Vitamins with other nutritious and is known and famous to prevent constipation.
Apple Cucumber Celery
A combination juice of Apple, Cucumber and Celery helps prevent diseases like cancer, reduce cholesterol and helps to eliminate stomach upsets and headaches.
Tomato Carrot Apple
Add Tomato, Carrot and Apple together and this will improve your skin complexion and will eliminate bad breath.
Bitter gourd Apple Milk
Add up Bitter gourd and Apple to your regular glass of Milk and this will help you avoid bad breath and will also reduce internal body heat that can cause insomnia, headache and even fever.
Honeydew Grape Watermelon Milk
This combination is rich in Vitamin C and Vitamin B2 which increases cell activity and strengthens body immunity towards many environmental factors.
Orange Ginger Cucumber
To improve your skin texture and increase moisture content in your skin, and to reduce body heat, create a mixed juice adding Orange and Cucumber with a hint of Ginger.
Pineapple Apple Watermelon
To dispel excess salts and nourish the urinary bladder and take care of your kidney overall, add Pineapple, Apple and Watermelon. This mixed healthy juice would be cool and nice one in summers.
Papaya Pineapple Milk
This combination is rich in Vitamin C, Vitamin E and Iron. This mixed juice would help to improve skin complexion and internal body metabolism.
Apple Cucumber Kiwi
To improve skin complexion, add up Apple, Cucumber and Kiwi, the fruit from New Zealand.
Pear & Banana
Pear and Banana, added and drank together will help you to regulate sugar content in your blood. This is not a medicine for diabetes for sure, but has shown good results in the regular drinkers of this mixed juice.
Carrot Apple Pear Mango
3 fruits, Apple, Pear and Mango when added to a vegetable, Carrot will give us a mixed juice that will help reduce body heat, counteract toxicity, and also decrease blood pressure. This combination is also known to fight oxidization.
These are the 12 mixed juices, which are equally healthy for you and your family. Do remember that these are not medicines, but they will surely help in keeping your body fit, strong and healthy. All the best!
How to Handle Difficult People
Nothing can spoil a great day faster than dealing with this question : How to Handle Difficult People ? They call these folks toxic for good reason. Not only are they plain rotten, but their stress and hostility can raise your blood pressure and cause your body to churn out stress hormones. Fortunately, there are simple things you can do to sweeten this sour situation. We asked women in jobs where things can get ugly fast what tricks they rely on to handle trying moments with toxic people. Here’s what they had to say:
“A trip to the ER is almost always a stressful experience, and it can bring out the worst in some people. When I find myself dealing with a patient who won’t calm down, I deliberately speak more slowly. I find the person will start to mimic my pace of speech, and in turn, start to calm down enough to see that I’m on their side and want to help.”
-Ammara, emergency room nurse
“Whenever someone in my office is upset, I put myself in the other person’s shoes and try to see their side of the story. I’ve found it really helps if I pause and remember to treat them the way I’d like to be treated myself. And of course, if that doesn’t work, don’t try to handle it alone. Get a supervisor or coworker to help you.”
-Elexandra, unemployment claims manager
“Once I was stuck in a contract with an impossible-to-please client. He would be very vague about what he wanted, then say what I delivered wasn’t what he asked for. I solved the problem by putting it back on him. I’d say, ‘We need to work together on this. What is it exactly that you want to accomplish, and how can I help you achieve it?’ It worked so well, I’ve used the technique ever since.”
-Marie, independent contractor
“An important part of my job is to get people and departments to work together and meet aggressive deadlines. I’ve found when I encounter a personality clash, the best way to handle it is to keep exchanges highly professional, only discuss work-related issues and limit one-on-one interactions. That way, it simply doesn’t have a chance to get personal. I’ve accepted that I’m not going to like everyone and not everyone is going to like me, but we have to find a way to work together. I also make sure that the way I’m acting isn’t making things worse. Refuse to participate in the bickering, and they’ll move on to a more interesting target.”
-Laurie, software project manager
Health benefits of pumpkin
Not only do pumpkins have an understated taste that lends itself well to a variety of dishes, they also offer a host of health benefits including antioxidants that are hugely beneficial to our bodies. After reading this post you will be amazed to know the health benefits of pumpkin.
Supremely rich in beta-carotene – a form of antioxidant that helps bodies fight free radicals – due to the distinctive bright orange color of its flesh, eating a beta-carotene rich diet can greatly reduce the chances of developing certain cancers.
Beside the healthfulness of pumpkin flesh, these healthy properties also extends to its seeds which are most commonly eaten dried. Pumpkin seeds are high in copper, fiber, iron, magnesium, potassium, protein, zinc and essential fatty acids and are commonly used in the treatment of illnesses such as kidney, gallbladder and prostate problems. Furthermore, they also help remove tapeworm and roundworm from intestines.
Eating pumpkin also has anti-inflammatory benefits in arthritis and is great for your skin too – vitamins A and C, as well as zinc and alpha-hydroxy-acids helps to reduce the signs of aging.
Try and incorporate some pumpkin into your diet and reap the health benefits of this fantastic vegetable.
Health benefits of cucumber
Cucumber is a fruit and a member of the cucurbitaceae family. Like melon, squash and pumpkins, it is very high in water and very low in calories and an excellent source of potassium, vitamin C and folic acid. In this post I will tell you health benefits of cucumber.
The high water content makes cucumbers a diuretic and it also has a cleansing action within the body by removing accumulated pockets of old waste material and chemical toxins. Cucumbers help eliminate uric acid which is beneficial for those who has arthritis and its fiber-rich skin and their high levels of potassium and manganese helps regulate blood pressure and help promote nutrient functions. The magnesium content in cucumbers also relaxes nerves and muscles and keeps blood circulating smoothly.
Other reported health benefits of cucumber include:
- Helps in kidney and urinary bladder disease
- Liver disease
- Pancreatic disease
- promotes hair growth due to its high silicon and sulfur content
- Treatment of pyorrhea
The benefits of cucumber extends to external use in the form of skin lotion. It is also good for reducing heat and inflammation and treating tired eyes and removing the under eye bags.
Health benefits of Sweet Potato
Sweet potato is a low-calories and fat free vegetable with an abundance of healthy minerals such as beta-carotene, Vitamin A, C and E, magnesium, potassium and rich in antioxidants. Learn more the health benefits of sweet potato.
These nutrients and minerals help to protect against heart attack and stroke, reducing blood pressure and maintaining fluid and electrolyte balance in the body cells. Studies on animals have also shown that diabetics would benefit from a diet which includes sweet potatoes as they help to stabilize blood sugar levels and to lower insulin resistance. Taking into consideration of fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium plus the other aforementioned minerals, the sweet potato is ranked highest in nutritional value amongst other vegetables.
Other reported health benefits of sweet potato include:
- Relieving the symptoms of stomach ulcers and inflamed conditions of the colon
- Hemorrhoids (piles)
- Cancer prevention in glands and organs with epithelial tissue
Nutritive Values of sweet potato (per 100 gm) are:
- Vitamin A : 7,700 I.U.
- Vitamin B : Thiamine .09 mg.
- Riboflavin : .05 mg.
- Niacin : .6 mg.
- Vitamin C : 22 mg.
- Calcium : 30 mg.
- Iron : .7 mg.
- Phosphorus : 49 mg.
- Potassium : 300 mg.
- Fat : .7 gm.
- Carbohydrates : 27.9 gm.
- Protein : 1.8 gm.
- Calories : 123
Sweet potatoes are available in many forms and varieties but none of them tend to store well. They should be stored in cool, dark and dry places out of direct sunlight
Health benefits of Kiwifruit
Did you know the health benefits of kiwifruit. It is very rich in many vitamins and minerals. In fact, it is so jam packed with nutrients that it ranks as the most nutrient-rich of the top 26 fruits consumed in the world today.
It is one of the richest sources of vitamin C (in terms of density) and has banana-rivalling amounts of potassium and trace amounts of vitamin A (beta carotene) plus various other vitamins and minerals such as inositol.
Children who consume kiwifruit as part of their regular diet of fruit and vegies have demonstrated additional health benefits to the respiratory tract while adults who enjoy their kiwis will be glad to know that an antimutagenic component present in the fruit helps prevent the mutations of genes that may initiate the cancer process.
Kiwifruits are also high in dietary fiber which helps diabetics by controlling sugar levels and helping to expel toxic compounds in the colon.
Other specific health conditions which kiwifruits are found to benefit are:
- Eye Health/Macular Degeneration.
- Stress Reduction.
- Weight Control.
Kiwifruits tend to be at their best during the summer months as they grow in temperate climates with adequate summer heat but are typically enjoyed all year round.
So there….who would have guessed a fruit as small as a large hen’s egg could be so full of healthy vitamins and minerals?
Health Benefits Of Fish Oil Supplements
Benefits of Fish oil supplements are so many for human body, in particular, to some of the body’s most vital organs – the heart, brain, and the nervous system.
his is because the fatty acids taken from deep sea, cold water fish such as salmon, tuna and mackerel are the building blocks of the human brain, nervous system and essential to a healthy heart by regulating the levels of cholesterol in the body, amongst other things. According to many studies, fish oils have shown to increase the body’s good cholesterol levels, as well as possibly stabilizing the electrical system in heart cells, to prevent abnormal heart rhythms.
A new research just released lends further credibility to these claims with studies showing fish oil supplements can help patients with chronic heart failure.
While people should still try and incorporate proper seafood – at least two servings of fish per week – in their diet, this isn’t always possible due to a variety of reasons thus making fish oil supplements a convenient and cost effective substitute for a seafood feast.
Besides its heart health benefits, fish oil supplements are also beneficial for the relief of conditions such as arthritis and psoriasis and may also reduce the risk of diseases ranging from childhood asthma to prostate cancer.
Health Benefits of Black Beans
The health benefits of Black Beans are Perhaps less popular and mainstream than other varieties of beans, the black bean aka turtle beans is just as, if not, more jam-packed with health benefits due to its high fiber and protein content, fat free properties and antioxidants than many other types of (colored) beans.
Firstly, the high fiber content in Black Beans helps regulate blood sugar levels and as such, is very beneficial for sufferers of diabetes or hypoglycaemia. Completely fat-free, Black Beans are also a very rich source of protein (great for gym fanatics) but perhaps the most important one of all is its richness in antioxidants.
Antioxidants are essential for destroying free radicals and offers the body protection against heart disease, cancer and aging. According to some studies, Black Beans are so rich in antioxidants that it ranks in first place when calculated on a gram for gram basis, above other varieties of beans including red, brown and yellow. This is due largely in part to the dark skin nature of Black Beans with these darker colors associated with higher levels of flavonoids – a class of metabolites known for high antioxidant activity.
Available throughout the year in dried and canned forms, Black Beans can be used in a variety of applications ranging from salads to stews.
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