Category: Health & Foods

Are You Getting Enough Fiber In Your Diet?

These days, any conversation about diet contains a reference to fiber. Find out more about sleep apnea mouth guard from Positive Health Wellness – An entire diet aid culture has grown up around products like Sensa and Hoodia. Nearly every cereal box on the shelves from Bear Naked Granola to Cap’n Crunch advertises whole-grain fiber-filled goodness. If you listen to the claims, you might think that fiber sounds almost suspicious, but are the claims too good to be true?

Types of Fiber
Fiber is the part of any plant or plant product that we cannot digest. As a result, it passes through the digestive system without breaking down and being absorbed like other parts of food.

There are three types of dietary fiber, fermentable, soluble and insoluble. Each is necessary and performs a similar function in a slightly different way.

Insoluble fiber acts like a bulldozer, powering through the system, pushing everything in its way. You might think of insoluble fiber as roughage. Examples of insoluble fiber include bran and fibrous vegetables like broccoli.

Soluble fiber slows digestion down and expands as it collects water and fat as it moves through the digestive system. As a result, it increases satiety, making you fell full longer, and helps stabilize blood sugar for diabetics. Soluble fiber can be found in food sources like beans, oatmeal, berries, and some nuts and seeds. Supplement sources include pysllium-based laxatives like Metamucil, and supplements that contain glucomannan.
Fermentable is new to the conversation and seems to be a rising star. Fiber that ferments in the colon is thought to lower the risk of colon cancer. Many soluble fibers are fermentable. As mom used to say, and apple a day keeps the doctor away. Turns out she was right for a number of reasons.
The Benefits of Fiber
Fiber is credited with lowering bad cholesterol and raising good cholesterol, which prevents strokes and circulatory problems, and lowers the risk of eye issues related to cholesterol. It aids digestion and make bowel movements regular and normal. Getting the right amount every day will make you feel healthier, more energetic, and less bloated. It is often touted as a weight loss product. Fiber is usually low calorie, low fat, and very filling. You eat less and feel more full.

Daily Fiber Intake
Generally, most people are advised to ingest between 25 and 35 grams of fiber per day, and 25% to 30% should be soluble fiber. Most people get about half of what they need. A note of caution: Add fiber to your diet slowly. Doubling your fiber may seem like a good idea, but it would be very uncomfortable for the first week or two. Adding a little extra over the course of a week or two will allow your body to adjust.

The Bottom Line
The jury isn’t out on this one. Fiber is great, and there’s no downside. If you’re on a low-carb diet, there are plenty of low-carb fiber-rich veggies (like broccoli and asparagus) or no-carb insoluble fibers in the supplements mentioned above. You simply can’t go wrong by getting the right amount of fiber.

Categories: Health & Foods

Healthy Eating Tip

Make the Most of Mealtimes

What healthy eating tip is known for longevity? Apricots are more nutritious when they are dried than whole fruit. Medical Information UK Having 32% water dried, to 85% water and fresh fruit. When eaten dried apricots are easy to snack on and very convenient, healthy too. Carotenoids are pigments in plants that paint many of our favorite fruits and vegetables, yellow, orange, and red.

Some studies indicate that there are 500-600 different carotenoids, with some of the most powerful, including beta-carotene, being found in apricots. Apricots are nutrient dense source of iron, potassium, and vitamin A, beta-carotene, also high in fiber, and low in fat, low in calories and are excellent for snack time, for everyone in the family.

Drawbacks to Apricots

Yet this, sweet velvety fruit contains a variety of compounds that can fight heart disease as well as protect the eyes. Some drawbacks found in eating apricots are its sticky and residue when left on the teeth that can lead to cavities. Apricots have a sulfite preservative which often triggers allergic reaction or asthma attacks in people susceptible to this disorder.

Also the natural salicylic found in apricots may trigger an allergic reaction in aspirin sensitive-people. So apricots are powerful fruit that fights heart disease. Along with beta carotene, apricots contain pectin, which helps lower LDL (bad) cholesterol.

Fruit for the Eyes

Here’s a healthy eating tip, the beta-carotene found in apricots is converted to vitamin A in the body. Every time light passes through the eyes, it triggers the release of tissue damaging free radicals. Free radicals, left unchecked, have destructive oxygen molecules attach and damage the lens of the eyes.

Blood vessels’ supplying the central portions of the retinas, called macula, is what free radicals will attack. Should the blood supply get cut off, the result can be macular degeneration, the leading cause of vision loss in older adults.

Fiber to the Rescue

Apricots are great source of fiber intake. Eating enough fiber is essential for your healthy diet. Foods like apricots will help you lose weight, control high blood pressure, and lower cholesterol levels, not bad for an orange fruit. Always eat apricot skin, for the fiber is found there. Eat them firm, choose yellow to orange color. Don’t pick the green they don’t ripen. Store in a paper bag in the refrigerator they pick up other odors.

Eye Health

Here’s another healthy eating tip about apricots. Keep them cool to prevent from over ripening. Unless you’re going to eat them within a day or two, it’s best to put them in a bag in the fruit bin, in the refrigerator, where they can be kept about a week without soaking up any other odors.

Apricots can be grilled, broiled, or even poached. Older people contract cataracts; however eating apricots helps reduce the formation because of the beta-carotene vitamin A, and the lycopene found in this fruit. Just three apricots provide 2769 units of vitamin A, close to 50% of the recommended daily allowance.

Benefits of Apricots

Healthy eating tip-enjoy your apricots, they’re high in potassium, fiber, vitamin A, lycopene, and iron
Good for the heart as well as for the eyes
If you are asthmatic it might be best to refrain from apricots due to their high in sulfite preservatives
Natural occurring salicylate may also trigger aspirin-sensitive people, please refrain if you’re allergic to aspirin
Eating for a snack or dessert apricots are low in fat and low in calories
Eat apricots either dried, or fresh fruit either is nutritious
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Categories: Health & Foods
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