Fiber, specifically dietary fiber is recognized as a complex carbohydrate found in plant-based foods. With the Insoluble and Soluble types of fiber, it can help lower cholesterol, regulate blood sugar levels as well as prevent intestinal cancer. Fiber can also be described as a structural part of plant foods that our bodies can’t digest or breakdown.
The soluble as earlier mentioned dissolves in water to form a gummy gel. It can equally slow down the passage of food from a stomach to the intestine. The insoluble fiber often called the ‘roughage’ doesn’t dissolve in water. This fiber holds onto water, which in turn helps produce bulkier, softer stools in regulating a human’s bowel movement.
Studies have shown that a diet rich in Fiber and Antioxidants is linked with my health benefits. Significant benefits include lowering cholesterol, controlling weight, easing constipation preventing intestinal cancer as well as regulating blood sugar levels.
Particularly, the Soluble fiber has been proven to lower cholesterol by binding to the human bile and taking it out of the body, in turn reducing your chance of being diagnosed with heart disease.
Accordingly, a fiber and antioxidant meal help in slowing down the digestion process of food into the intestines, helping you keep the blood sugars from rising promptly.
While also taking a fiber antioxidant vitamins, an Academy of Nutrition and Dietetics has recommended a consumption ranging between 25-35 grams of total fiber within 24 hours – with 10-15 gram soluble fiber or a total 14g of fiber per a thousand calories.
Similarly, a dietary guideline for Americans recommends that men should consume nothing less and more than 34 grams in a day while women should consume 28 grams of fiber in a day. Nevertheless, adding antioxidants contained fruits, as well as high fiber food, can help increase your daily fiber intake.
Both combinations, fiber, and antioxidant equally help reduce the risk for breast and colon cancer, help gut health, reduce inflammation, support weight loss as well as reduce blood pressure.
Fruits that are highly contained of antioxidants are also a great source of Fiber. It’s important to eat a whole fruit or perhaps enjoy it blended. Making a juice out a fruit strip off both the antioxidant and fiber content of the fruit.
Best fruit sources of fiber and antioxidants include the Passion Fruit, Raspberries, Guava, Pear, Blackberries, Kiwifruit, Avocado, Grapefruit, Oranges, Mandarins, Banana, Strawberries and lots more.
Furthermore, vitamins are regarded as a group of naturally occurring nutrients that can be found in food and supplements, required for recovery, effective metabolic functioning, growth and good health.
The amount of vitamins present in foods largely depends on many factors, including chemical preservatives, storage, and cooking methods, growing conditions, as well as environmental factors.
Regardless, several fiber antioxidant vitamins have been identified to play some key roles in the metabolism of a healthy body. Vitamins are although required in a very small amount but can be obtained from a variety of food and plant sources.
With several types of Vitamins, there are however three major fiber antioxidant vitamins. This includes Vitamin E, Vitamin C, and Beta-Carotene. All of the listed Vitamins can be found in fruits and vegetables.
The Vitamin E is described as a fat-soluble compound with fiber and antioxidant properties. Consuming enough Vitamin E is very essential for your immune system, blood vessel and in keeping your skin childlike. While its best in protecting the body from free radicals, it reduces the risk of a range of illnesses, including cognitive decline, cardiovascular disease, and cancer. Sunflower seeds, boiled spinach, mangoes, nuts, papaya, pumpkin, red peppers, chard, avocado, boiled broccoli, chard, mustard, nuts, and turnip greens are good sources of Vitamin E.
Beta-Carotene is also recognized as an antioxidant that transforms into Vitamin A, playing a very significant role to your health. It helps in improving cognitive function, in fighting against free radicals, in promoting good skin health, in improving the health of your lungs, and in reducing macular degeneration as well as prevent cancer. Watermelon, tomatoes, carrots, corn, kale, mangoes, green peppers, nectarines, pink grapefruit, squash, peaches, broccoli, asparagus, apricots and cantaloupe as well collard greens and more are good plant and vegetable are the best sources of Beta-Carotene.
Vitamin C is very much required for the proper development and functioning of many parts of the body. It also plays a significant role in maintaining a proper immune function. It’s regarded as one of the most effective and safest nutrients needed in the body, especially as it can help prevent eye disease, skin wrinkling, prenatal health problems, immune system deficiencies, and cardiovascular disease. Known as L-ascorbic acid, a water-soluble naturally present in some foods. We humans, as compared to most animals are normally unable to synthesize Vitamin C endogenously, hence it’s a vital dietary component.
Being an important physiological antioxidant, studies have revealed that Vitamin C helps in limiting the damaging effect of free radicals, help prevent cardiovascular disease as well as the development of certain cancers. Accordingly, it plays an important role in an immune function. Inadequate Vitamin C intake can result in scurvy.
Being a good fiber antioxidant vitamin, it can be found majorly in fruits and foods that include yellow, red, green peppers, sweet potato, tomatoes, strawberries, broccoli, Brussels sprouts, cauliflower, cantaloupe, grapefruit, orange, papaya, snow peas, nectarine, mango, kiwi, kale, honeydew, pineapple and in leafy vegetables.
The Bottom Line On Fiber And Antioxidant Fiber
Both fiber and antioxidants are an important part of a well-balanced diet, hence it’s best to maintain sufficient daily intake of both. Well, don’t go overboard without consulting your doctor. For good health, both nutrients are as significant as the next. Vitamins, fiber, and antioxidants have a unique role and a deficiency in any can have an effect on your wellbeing. With most fiber-rich foods also high in mineral content, consuming a diet with a variety of food groups remains the best antidote against an imbalance nutrient. So stay healthy always!