vegetables nutrition: How to get our fibers?
Vegetables Nutrition:How to get our fibers
As we have discussed in the last post in Vegetables Nutrition, Dietary fibers are a very important and common part of our nutrition, and we can benefit greatly in different aspects, from easier better stools through better absorption of nutrients, and all the way to prevent and help the healing of cancer. i know we only touched the tip of the iceberg on the subject, but as many other subjects, it is a super complex one and so again it is best to know enough to get us going and not to much to scare us off.
so now that we are aware of the necessity of the dietary fibers, we need to know where to find it! as we already know, they are quite common, being a part of all fruits and vegetables, yet some of these are naturally richer then others, and we might prefer getting our daily allowance out of 1 piece of fiber-full fruit or vegetable, then eating a whole bunch of poor ones. by the way, not that it actually means anything at all – the DRI (Dietary Reference Intakes) of fibers is 38g for men between 14-50, and 25 for woman 19-50. anyway, here goes the list of foods rich in fiber:
- beans – mung/kidney/Lima bean/soy
- peas - chickpeas, black eyed peas
- lentils – green/orange/black.
- fresh green peas
- broccoli
- spinach
- artichoke
- beet root
- apricot
- banana
- avocado
- apple
- dried figs/dates/prunes
- guava
- mango
- raw nuts and seeds – almonds, cashew, sunflower seeds, flex seed
- potato (baked with skin)
there are more, of course, but these should get us going and give enough of a variety to let us enjoy our vegetables nutrition based diet the most, while getting the right amounts of fibers.
there are many fiber-enhanced products out there, like morning serial for example. we must remember that there are more ingredients then fibers in these industrial products, and check their labels to make sure we are not being fed with other “enhancers” that are anything but recommended, which could be a varied list of taken from the very common used “E’s”, through high amounts of sugar and all the way to hard-to-spell chemicals they didn’t even found a nice Nick name for.
so let’s eat smart, be aware, happy and healthy!
next on vegetables nutrition - sprouts! see you soon…
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