Fiber Benefits The Body
Dietary fiber is the portion of the plant that can not be broken down into digestive enzymes for the body to process. Fiber is typically found in fresh vegetables and fruits, legumes and whole grains are packed with nutritional value. Fiber consists of starch polysaccharides, cellulose, and other plant components. Fiber is vital for good health lowering cholesterol helping the body lose weight by consuming adequate amounts of fresh produce. According to the CDC Centers for Disease Control, dietary deficiencies in fibrous foods in the diet can lead to intestinal diseases. Studies indicate healthy lifestyle choices in eating habits may promote overall good health. Many forms of insoluble fiber including restraint starches that are fermented in the large intestine benefit human health through the production of short-chain fatty acids play an important role in health and disease prevention.
Insoluble fiber does not dissolve in water into digestive enzymes in the upper gastrointestinal tract proving bulking fibers to absorb water to move through the digestive tract easily. Adequate fiber reduces the risks of obesity, type 2 diabetes, heart disease, inflammation, and other conditions. Cellulose a polysaccharide is one of the main components of insoluble dietary fiber found in the cell walls of all plant material. Typically insoluble dietary fiber is not digestible it helps the body maintain a good digestive system. If you are looking for more fibrous foods to add to your diet to ensure adequate fiber intake try eating a wide variety of fresh vegetables like cabbage, kale spinach, beets, legumes, carrots, squash, pumpkin seeds, chia seeds, fruits, and grains wheat, barley soybeans, brown rice, oats, nuts.
Soluble fiber dissolves in water and is then fermented in the colon as byproducts including a short-chain fatty acid produced in the colon by gut bacteria. Good sources of soluble fiber can be found in ground flax seeds, oat bran, and oats. and legumes and may help reduce blood cholesterol levels by lowering low-density lipoprotein bad cholesterol levels in the body. Soluble fiber attaches to cholesterol particles and is eliminated from the body reducing cholesterol levels in the body may help reduce the risk of heart disease. Fiber is a type of carbohydrate the body cannot be digested by the body. Dietary fiber is referred to as soluble fiber which dissolves in water and insoluble fiber which does not dissolve in water. Studies indicate eating a diet high in soluble fiber has fantastic benefits in reducing internal inflammation, and blood pressure, and promoting heart health. Nutritious foods including carbohydrates, proteins, and fats are broken down and then absorbed as part of the digestive process.
According to Michigan State University in East Lansing, a study shows women who ate 3 to 4 servings of cabbage per week reduced breast cancer risk by 50 to 70 percent. Cabbage contains high amounts of phytochemicals that reduce free radical damage and ward off disease, and it may reduce cholesterol levels as much as a serving of oat bran. Reap the rewards of eating dietary fiber from cabbage several times per week to increase dietary fiber intake. Serve cabbage steamed, raw, or in coleslaw, phytochemicals are only released when the cabbage is chewed or vigorously cut. This allows you to absorb more of the nutritional benefits of eating cabbage. Foods referred to as fibrous roughage or dietary fiber include parts of the plant that can not be broken down in the digestive tract or absorbed. Dietary fiber is not digested in the digestive tract instead in passes through the stomach, into the small intestine, and the colon relatively intact for elimination out of your body.
A fiber diet is an effective weight loss strategy eating the right combination of foods proportionally will lead to good health. Soluble fiber slows the absorption of sugar while improving blood sugar levels helping your body slow digestion for increased absorption of vitamins and minerals from food sources. Dietary carbohydrates are broken down into sugar molecules likely absorbed into the body and stored as fat. Fiber cannot be converted into sugar molecules it passes through the body undigested. Dietary fiber helps control blood sugar levels helping to reduce appetite naturally.
Beets are root vegetables, dark red or purple in color, and eaten raw, boiled, or roasted. The green leafy part of the beet is also edible and eaten steamed or in a fresh salad and has a taste and texture similar to spinach. Beets can be prepared in many ways such as beet juice drink, pickled beets, grated beet and apple, rosolli, borsht, sliced pickled beets, and more. Find beets fresh or canned in your local grocery store. One cup of beetroot contains 3.4 grams of fiber making beets a good fiber source packed full of nutrition. Historically beets have been used to treat illnesses of the blood and digestion. Research shows that beet juice reduces blood pressure in hypertensive individuals and also has an effect on the mechanisms of cardiovascular disease. Beets contain a compound called betaines that reduce the concentration of homocysteine levels in your blood, a homolog of the naturally accruing amino acid cysteine.
High circulating levels of homocysteine may be harmful to blood vessels and contribute to the development of cardiovascular disease. Beets contain vital vitamins thiamine B1, Riboflavin B2, Niacin B3, pantothenic B6, folate, vitamin C, minerals calcium, iron, magnesium, manganese, prosperous, potassium, and fiber. Beets are a great superfood and should be eaten on regular bases. Try Super Beets the natural circulation supper food. Promote improved energy naturally and support blood pressure levels and increased stamina. Supper beets are high in nitric oxide a singling molecule the master regulator of your cardiovascular system that tells your blood vessels to relax supporting natural blood pressure and circulation which boosts your energy level naturally. This discovery won the Noble Prize in 1998. If you are under stress, have chronic fatigue, are over-medicated, and lack exercise then your natural ability to produce nitric oxide needs to be regulated by eating more fiber-rich foods that promote good health including beets, beans, cabbages, and vegetables.
Historically beans are one of the longest-cultivated plants. Currently, the world gene banks hold about 40,000 bean varieties although only a fraction are massed and produced for consumption. Some beans contain harmful, tasteless toxins, lectin, and phytohaemagglutinin when eaten raw. It is recommended to cook your beans for ten minutes to remove any toxins before eating. Beans are a good source of protein, soluble fiber, fiber, complex carbohydrates, folate, and iron. One cup of cooked beans provides between 9 and 13 grams of fiber and soluble fiber that can help lower blood cholesterol levels. Beans can be put in soups, and stews and added to meatloaf for extra protein. This figure shows the grams of fiber and protein per 100-gram serving of each legume. The size of the circle is proportional to its iron content. From this view, lentils and kidney beans are by far the healthiest while soybeans and peas have the least nutrients per serving. The benefits of eating more fiber in your diet are enormous in the prevention of developing chronic diseases and managing weight.
Cheers!
Patricia Lynn
Images Courtesy of Marina Anderejchenko at AdobeStock
