Fiber is a substance found in plant and the dietary fiber that you eat is found in vegetables, fruits, and grains. It is a very important part of a healthy diet. There are widely two categories of fiber such as soluble and insoluble fiber and should eat both in our daily diets for better health and functioning of our body. In fact, it is also known as a matrix as the most fiber sources contain both the components. High Fiber Veggies can provide health benefits such as helps to maintain a healthy weight and reducing the risk of diabetes and heart disease.
How Much Fiber Do You Need?
According to medical research, the following fiber recommendations such as
|
Men |
Women |
|
|
Age 50 and Below |
38 grams |
25 grams |
|
Age 51 and older |
30 grams |
21 grams |
List Of Fiber Veggies
If you are not getting enough fiber per day, you need to boost your intake. Here, the list of fiber veggies such as
- Whole-grain products
- Fruits
- Vegetables
- Beans, peas and other legumes
- Nuts and seeds
- Greens
Eat More Fiber Rich Veggies To Get Maximum Benefits
Control Cholesterol: Consumption of flaxseed has been shown to reduce the plasma and LDL i.e bad cholesterol levels in the body and increase fat excretion. However, they also play a role in maintaining energy balance.
Prevents Constipation: Its most important use is in digesting food. Eating fiber-rich foods can help prevent and reduce constipation, thereby helping to avoid other serious health conditions that can often develop as a result of this uncomfortable situation.
Aids in Weight Loss: Highly fibrous foods are bulkier than other foods. It gives the feeling of a full stomach and curbs the urge to eat more. This helps people who can like to reduce their weight and control their eating habits without becoming hungry.
Improves Heart Health: Foods contain soluble fiber, such as barley, beans, and lentils have a good effect on cholesterol levels and normal functioning of the heart. Citrus fruits also have similar effects on the human system.
Anticancer Properties: Medical experts suggest that the intake of fiber veggies helps in protecting against cancer properties such as colon cancer and ovarian cancer.
Enhances Bones Health: It also helps in ensuring the bone mineral density in children and adolescent. To enrich healthy bones, make sure you add soluble fiber to your diet.
Skin Care: The excretion of fungus and yeast through skin pores may cause acne. Adding fiber to your diet, especially, psyllium husk that is a type of plant seed ensures their excretion through fecal matter. Visit us Atchayapathra Foods