Saturday, February 24, 2018 5:59

Fiber, Vitamins, and Minerals

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Posted by on Saturday, May 30, 2009, 19:25
This news item was posted in General category and has 1 Comment so far.

Fiber refers to all the indigestible material contained in vegetable sources of food. It provides the bulk, or ” roughage” that the digestive system requires to work properly. Lack of fiber in the diet is a modern phenomenon, since refining and processing removes it from food.

Soluble fiber, found in oats, fruits, and vegetables, is especially important to those at risk from heart disease because it binds fats and cholesterol and removes them from the body.

Fruits and vegetables should be the mainstay of a diet for a healthy circulation. Besides the fiber, fruits and vegetables contain most of the essential micro nutrients, such as antioxidants, vitamins, and minerals, that protect out health.

Here are some tips for adding fiber, vitamins, and minerals to your diet:

1-There should be around 40 g of fiber in the diet per day. Leafy vegetables contain 5 to 9 g of fiber in every 100g, whole wheat flour 9g. Vegetables and salads should be regarded as an essential part of the diet, not as decorative accessories. Ideally, for treating circulatory problems, all meals should be based on vegetables, served either as salads or lightly cooked. The minimum should be one vegetable based meal every day.

2-Vegetables should be as fresh as possible. A sodden mass of canned or overcooked vegetables will not give you much in the way of nutrients. Vegetables like spinach should be cooked very lightly, by boiling, steaming, or braising for the minimum time. The best vegetables are organically grown, fresh vegetables in salad. If you can’t find them , at least buy the freshest vegetables you can. However, don’t undo all the good of your salads with lashing of mayonnaise or heavy dressings.

3-It is unnecessary and expensive to take tablets made of fiber or to pour bran on your foods. If your daily diet contains a sufficient intake of vegetables, salads, whole grains, and fruits, it will be necessary to add extra fiber. The nutrition value of poor quality , empty, refined foods cannot be fully restored by adding fiber and vitamins. Many other nutrients will still be missing.

4-Vegetables that are particularly good for the circulation include all those that are “heating” that is, that make you seat a little, warm the body, and open the blood vessels. These include radishes, onions, hot peppers, and, of course garlic. Garlic is a rich source of minerals and also contains trace elements such as germanium and selenium.

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1 Response to “Fiber, Vitamins, and Minerals”

  1. […] with diabetes and blood sugar problems. Beans and legumes are an excellent source of protein and fiber, yet low in fat and […]

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