FIBER MINERAL HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

Posted in MINERALS HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

FIBER HEALTH BENEFITS:

·        Blood sugar control:

Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

·        Heart health:

An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.1

·        Stroke:

Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent

·        Weight loss and management:

Fiber supplements have been shown to enhance weight loss among obese people,3 likely because fiber increases feelings of fullness.

·        Skin health:

Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

·        Diverticulitis:

Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.

·        Hemorrhoids:

A high-fiber diet may lower your risk of hemorrhoids.

·        Irritable bowel syndrome (IBS):

Fiber may provide some relief from IBS.

·        Gallstones and kidney stones:

A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

FIBER DEFICIENCY:

·        Weight gain:

·        Heart disease, it is due to rise in cholesterol and blocking of the heart arteries.

·        Diabetes.

·        Cancer especially colon cancer.

·        Piles

FIBER RICH FOODS:

Navy Beans

Raspberries

Collard Greens

Turnip Greens

Beet Greens

Cinnamon

Dried Peas

Lentils

Pinto Beans

Black Beans

Lima Beans

Tempeh

Kidney Beans

Barley

Wheat

Green Peas

Winter Squash

Pear

Broccoli

Cranberries

Spinach

Brussels Sprouts

Green Beans

Cabbage

Flaxseeds

Swiss Chard

Asparagus

Carrots

Oranges

Strawberries

Mustard Greens

Fennel

Cauliflower

Kale

Summer Squash

Eggplant

Tomatoes

Kiwifruit

Romaine Lettuce

Chili Peppers

Bell Peppers

Bok Choy

Black Pepper

Cloves

Celery

Garbanzo Beans

Soybeans

Avocado

Rye

Sweet Potato

Quinoa

Papaya

Buckwheat

Apple

Sesame Seeds

Olives

Oats

Potatoes

Blueberries

Beets

Banana

Onions

Almonds

Pineapple

Corn

Shiitake Mushrooms

Figs

Grapefruit

Cantaloupe

Leeks

Parsley

Miso

Turmeric

Plum

Oregano

Apricot

Thyme

FOOD

SERVING SIZE

AMOUNT  

DRI/DV

RECIPES

Navy Beans

1 cup

19.11 g

76%

recipe

Raspberries

1 cup

7.99 g

32%

recipe

Collard Greens

1 cup

7.60 g

30%

recipe

Turnip Greens

1 cup

5.04 g

20%

recipe

Beet Greens

1 cup

4.18 g

17%

recipe

Cinnamon

2 tsp

2.76 g

11%

recipe

Dried Peas

1 cup

16.27 g

65%

recipe

Lentils

1 cup

15.64 g

63%

recipe

Pinto Beans

1 cup

15.39 g

62%

recipe

Black Beans

1 cup

14.96 g

60%

recipe

Lima Beans

1 cup

13.16 g

53%

recipe

Tempeh

4 oz

12.00 g

48%

recipe

Kidney Beans

1 cup

11.33 g

45%

recipe

Barley

0.33 cup

10.61 g

42%

recipe

Wheat

1 cup

8.19 g g

33%

recipe

Green Peas

1 cup

7.58 g

30%

recipe

Winter Squash

1 cup

5.74 g

23%

recipe

Pear

1 medium

5.52 g

22%

recipe

Broccoli

1 cup

5.15 g

21%

recipe

Cranberries

1 cup

4.60 g

18%

recipe

Spinach

1 cup

4.32 g

17%

recipe

Brussels Sprouts

1 cup

4.06 g

16%

recipe

Green Beans

1 cup

4.00 g

16%

recipe

Cabbage

1 cup

3.90 g

16%

recipe

Flaxseeds

2 TBS

3.82 g

15%

recipe

Swiss Chard

1 cup

3.67 g

15%

recipe

Asparagus

1 cup

3.60 g

14%

recipe

Carrots

1 cup

3.42 g

14%

recipe

Oranges

1 medium

3.14 g

13%

recipe

Strawberries

1 cup

2.88 g

12%

recipe

Mustard Greens

1 cup

2.80 g

11%

recipe

Fennel

1 cup

2.70 g

11%

recipe

Cauliflower

1 cup

2.68 g

11%

recipe

Kale

1 cup

2.60 g

10%

recipe

Summer Squash

1 cup

2.52 g

10%

recipe

Eggplant

1 cup

2.47 g

10%

recipe

Tomatoes

1 cup

2.16 g

9%

recipe

Kiwifruit

1 2 inches

2.07 g

8%

recipe

Romaine Lettuce

2 cups

1.97 g

8%

recipe

Chili Peppers

2 tsp

1.88 g

8%

recipe

Bell Peppers

1 cup

1.85 g

7%

recipe

Bok Choy

1 cup

1.65 g

7%

recipe

Black Pepper

2 tsp

1.47 g

6%

recipe

Cloves

2 tsp

1.42 g

6%

recipe

Celery

1 cup

1.40 g

6%

recipe

Garbanzo Beans

1 cup

12.46 g

50%

recipe

Soybeans

1 cup

10.32 g

41%

recipe

Avocado

1 cup

10.05 g

40%

recipe

Rye

0.33 cup

8.42 g

34%

recipe

Sweet Potato

1 cup

6.60 g

26%

recipe

Quinoa

0.75 cup

5.18 g

21%

recipe

Papaya

1 medium

4.69 g

19%

recipe

Buckwheat

1 cup

4.54 g

18%

recipe

Apple

1 medium

4.37 g

17%

recipe

Olives

1 cup

4.30 g

17%

recipe

Sesame Seeds

0.25 cup

4.25 g

17%

recipe

Oats

0.25 cup

4.13 g

17%

recipe

Potatoes

1 cup

3.81 g

15%

recipe

Blueberries

1 cup

3.55 g

14%

recipe

Beets

1 cup

3.40 g

14%

recipe

Banana

1 medium

3.07 g

12%

recipe

Onions

1 cup

2.94 g

12%

recipe

Almonds

0.25 cup

2.81 g

11%

recipe

Pineapple

1 cup

2.31 g

9%

recipe

Corn

1 each

1.85 g

7%

recipe

Shiitake Mushrooms

0.50 cup

1.52 g

6%

recipe

Figs

1 medium

1.45 g

6%

recipe

Grapefruit

0.50 medium

1.41 g

6%

recipe

Cantaloupe

1 cup

1.34 g

5%

recipe

Leeks

1 cup

1.04 g

4%

recipe

Parsley

0.50 cup

1.00 g

4%

recipe

Miso

1 TBS

0.93 g

4%

recipe

Turmeric

2 tsp

0.93 g

4%

recipe

Plum

1 2-1/8 inches

0.92 g

4%

recipe

Oregano

2 tsp

0.85 g

3%

recipe

Apricot

1 whole

0.69 g

3%

recipe

Thyme

2 TBS

0.67 g

3%

recipe

.