Fiber is an extremely important component of the diet found in fruits, vegetables and the like. Yet most people are below their recommended daily allowances (women 25 g, males 35-40 g). Dietary fiber lowers cholesterol and blood lipids. During its lack of digestive system suffers. In the blood increases the amount of cholesterol, resulting in cardiovascular diseases. May arise and inflammatory diseases such as atherosclerosis (disease of blood vessels at which their walls saves cholesterol). What foods are rich in fiber?
Common and exotic fruits
Avocado. It contains a number of vitamins (C, E, B6, K) and fiber, the proportion varies according to the type of avocado. Moreover, this fruit full healthy fats that help reduce cholesterol and preventing heart disease.
Nashi - "Asian pear." Fruits rich in vitamin C, K and omega-6 fatty acids that promote proper operation of the cells.
Berry. Especially blueberries contain omega-6 fatty acids, cholesterol lowering. Raspberry again its composition keeps blood sugar in the standard, which is important because its excess can be stored as fat in the cells.
Coconut. In countries where coconut is one of the basic raw materials in the kitchen is demonstrating a low incidence of high cholesterol and diseases of the heart .
Figs. These fruits are, in addition to high quality sources of fiber, effective in reducing blood pressure. This helps in protection of the heart and blood vessels from damage.
beneficial vegetables
Artichokes. Are low-calorie, fiber-rich and vitamins A, C, E, B and K.
Okra. Otherwise edible hibiscus is not only a good source of fiber and calcium, and vitamins.
Gourd. Dietary fiber contained in it helps digestion and absorption of nutrients. It also contains vitamins C, B1, and others.
Brussels sprout. It is one of the best sources of fiber. Due to its composition has strong anti-inflammatory effects.
At legumes forget
Black beans. They have a high proportion of protein, fiber, moreover, flavonoids and antioxidants - substances that protect cells from free radicals. These are the particles that the cell damaging and destroying. Antioxidants limit the formation of certain types of cancer and inflammatory diseases.
Chickpeas. It is rich in omega-6 and omega-3 fatty acids. It is an essential (the body can not produce itself) fatty acids reduces the risk of heart and vascular diseases, inflammatory diseases and the like.
White beans. They also contain antioxidants essential in the fight against free radicals.
Pea. In addition to vitamin B1, proteins and manganese are pea and essential fatty acids.
Nuts, grains, nucleoli
Nuts. Almonds and walnuts are known for their high content of essential fatty acids. Almonds are compared with walnuts fewer calories. Due to its composition has a beneficial effect on the heart and blood vessels.
Flax seeds. Their consumption also lowers cholesterol levels and helps alleviate the symptoms of menopause.
Chia seeds. Its composition (omega-3 and 6 fatty acids) can maintain proper blood cholesterol levels and prevent its deposition in the walls of blood vessels (called. Atherosclerosis).
Quinoa. It contains significant amounts of vitamin B6, iron and magnesium. Recently magnesium is essential to the proper functioning of the heart and blood vessels, and protects them from damage, regulates blood pressure and the like.
Foods high in fiber help in defense against cancer, heart disease, bowel disease and obesity. In addition to fiber contain a number of other necessary substances, ie vitamins, proteins, minerals, etc. Include these foods in your diet - will support proper function of all cells, and you'll feel better.
Author of the article: Agnes Velková
Expert guarantor article: MD. George Náhlovský
Source: U Lékaře.cz