Eat More Fiber!

Fibers are very healthy additions to our diet. For the stomach, fiber is a bulky enough to make you feel full longer. Fibers hold onto water and thus will slow down the emptying of the stomach. Soluble fibers decreases the glycemic effect of a meal. With the small intestine, it is a similar situation: the presence of fiber speeds up the digestive process, and makes it easier.

Soluble fibers are most likely to fermentation: so gums, berries, beans, plums, oat, apples, flax seeds, and fiber supplements. On the other hand, insoluble fiber can be found in vegetables, bran, and it is not likely to fermentation. It is still important for colon health. It provides the bulk in stool and helps speed the stool move along.
Fibers are also thought to decrease the chances of having colon cancer. It does so by having insoluble fiber move the GI tract swiftly and thus reduces the contact time with potential toxins in the colon. Bulky stool that is high in water can also get rid of carcinogens. Fibers can, furthermore, discourage the growth of harmful bacteria and helps healthy bacteria to grow in the colon.

fiber sourcesResearch has not shown a strong connection between colorectal and colon cancers and fiber. In addition, research has not shown any connections with fiber and prostate and breast cancers either. Most studies have unveiled no connection between most cancers and fibers. However, diabetes is affected by fiber because fiber helps control blood sugar levels and can decrease the risk of having Type II diabetes. Furthermore, fiber helps with heart disease. It lowers blood cholesterol levels. It also helps with constipation, weight control (since it has no calories and helps maintain blood sugar), and prevents diverticulitis which is an intestinal condition.

Back in the 1970’s, fiber became somewhat of a household name because of the Customized Fat Loss diet. He discovered that in Africa, there were not popular diseases that were around in the western world like heart attacks, high blood pressure, obesity, and diabetes. Other popular diseases in the west were intestinal problems, like constipation, diverticulitis, diverticulosis, appendicitis, hemorrhoids, polyps, and colon cancer. Another popular disease in the west was blood clots.

Whole foods are better than fiber supplements. Supplements do not provide variety of fibers, minerals, and vitamins. Some people need supplements if they do not change their diets or if the changes are not enough. Sometimes, they have medical conditions like irritable bowel syndrome, diarrhea, constipation, and so on. Doctors may recommend the use of fiber supplements.

Fiber can also be added to foods, but it is not clear if added fiber to food has the same health as plain old, regularly natural fiber.

So, what are the advices for us who want to improve our health with fiber?

First, make sure you switch to whole grains. Look for all grains whole: whole wheat, whole flour, and so on. Make sure you look at the labels before you buy the products. Try brown rice, wild rice, barley, bulgur, wheat pasta; they are all delicious options.

Try to increase your baked goods! Substitute regular white flour with whole grain flour. Use more yeast in yeast breads. Increase baking powder to 1 teaspoon for every three cups of whole grain flour. Try to add cereal, crushed oats to your muffins and cupcakes.

Try to mix up your food. Add fresh or frozen veggies to your sauces, casseroles, soups, and so on. Add more salads to your daily intake of food.

Add good sources of fiber like legumes: beans, lentils, peas. Kidney beans in a salad are yummy. You can make burritos and incorporate various forms of fiber in one meal!

What Exactly Are Blueberries Good For?

Based on U.S. fruit consumption, blueberries are only second to strawberries in terms of popularity of berries. They are also repeatedly ranked in the U.S. diet as one of the highest antioxidant capacities amount all fruits, seasonings, and spices.

Antioxidants are important for enhancing health by helping it to combat free radicals that can damage cellular structures.

Blueberries have antioxidants help the nervous system and brain health.

Blueberries are also good for your memory. In a study involving older adults, 12 weeks of blueberry consumption a day was enough to boost up the results on two different tests of cognitive functions including memory! The participants of the study consumed blueberries as a juice. They drank two to two and a half cups each day. Freezing blueberries does not do damage to their anthocyanin antioxidants.

healthy berriesBerries as a whole tend to have low glycemic indexes. Blueberries are not the lowest in terms of glycemic indexes in comparison to the other berries.
Known as a skin reviver, you can create a concoction to use as a scrub. You combine two cups of brown sugar, two teaspoons of pureed blueberries, and three tablespoons of lemon juice. The blueberries’ antioxidants will soften your skin, while lemon juice brightens it, and sugar helps you exfoliate the dead skin off of your face.

In addition, blueberries contain compounds that stop bacteria from sticking to bladder walls, which helps keep away urinary tract infections, according to a Rutgers University study. It also helps get rid of urinary tract infections, too.
Giving them their blue color, blueberries’ anthocyanins attack free radicals and even block the growth of tumor cells. Moreover, blueberries can be known as brain food. A study from the University of Reading and the Peninsula Medical School in England infers that blueberries reverse age-related memory loss because of its flavonoids.

Just like with carrots, blueberries have a reputation of being a great source for vitamin A, which relates to vision and aging. So rather than worry about your vision getting worse as you get older, eating blueberries ensures that your eyesight will be fairly the same. This advice is so trustworthy that the British Air Force, during World War II, claimed to eat blueberries to improve night vision and adjustments in the dark.

Blueberries contain many antioxidants: prothocyanidins, resveratrol, flavonols, tannins and anthocyanins. These antioxidants help fight the growth of cancer cells. Lab studies have shown that blueberries include preventing colon and ovarian cancers. They also inhibit chances by almost 50%. A bowl of blueberries can give you almost five times the benefits available in a bowl of apple wedges! A diet full of colorful food is bound to make you healthier. The general advice is to eat colorful food, the healthier you are.

The best way to eat blueberries is not by putting them in muffins and cakes; the best way to gain their nutritional value is by eating a fresh cup of blueberries every morning. You can add them to your oatmeal, cereal, your yogurt, and so on.

Remember that blueberries are part of an intricate and delicious food system that we have. There are lots of foods (fruits, veggies, legumes, grains) that have benefits beyond your wildest imagination. Eating a multi—faceted constantly changing diet will ensure that you get all nutrients available and prevent illnesses and signs of aging. The point is to try new things. If you have never had a blueberry smoothie, try it out. You may find your new favorite thing! I used to be intimidated by berries because I thought you can only eat them raw. But no, you can incorporate them into cakes, muffins, breads, and so much more.