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Fibre and its Health Benefits

Fibre also known as roughage is found in the skin of fruits, vegetables, nuts and seeds. Fibre in food does not get digested by the human body, and is excreted through the wastes. Fibre is of two kinds, soluble fibre and insoluble fibre . These are discussed below in more detail: Soluble fibre: As the name suggests, the soluble fibre is soluble in water. It absorbsThe soluble fibre helps in stool excretion by absorbing water in the intestines. It makes the stool soft, and makes its movement easier through the intestines. The soluble fibre binds to the cholesterol, and helps in its excretion from the body. Thus, the soluble fibre contributes to cholesterol reduction. The soluble fibre when ingested in food helps to regulate the blood sugar. It slows down the digestion and prevents the sudden release of energy into the blood stream especially from the carbohydrates. Thus it keeps the body full for longer time. The soluble fibre sources are as follows - Dried beans, oranges, ap...
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To Stay Healthy, Go For Nuts

Nuts offer lots of health benefits to the body. They contain important nutrients, and are key to many supplements to the body. As nuts are 80 % fat, therefore it is advisable to consume them in moderation. The fats present in most of the nuts are the heart healthy fats (such as monounsaturated fats and polyunsaturated fats), which help to lower the bad cholesterol (LDL) in the blood. They are also a source of fiber and proteins in the diet. One can replace the unhealthy sweets and salty fried snacks (such as chips), with nuts in regular diet. When weight management is required, do not over eat nuts in diet. The health benefits of various nuts are discussed below: Walnuts - The walnuts contain ellagic acid which is an antioxidant. It is also a source of omega-3 fatty acid, and other heart healthy fats. Walnuts protect the heart and increases the elasticity of the arteries. It has anti-inflammatory properties. Almonds - These are the rich source of nutrients such as magnesium, ca...
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Significance of Essential Omega Fatty Acids in Diet

The essential fatty acids are not synthesized by the human body, and must be ingested for good health.  They perform the following functions in the body: Maintains healthy lipid profile, by increasing the good cholesterol (HDL) and decreasing the bad cholesterol (LDL) Boosts the immune system to help fight diseases Required for blood clotting Improves blood pressure Prevents aging by keeping the skin healthy Prevents weight gain Prevents build up of plaque in the arteries, thus preventing heart diseases. Regulates reproductive functions such as conception, breast feeding etc. Regulates normal functioning of the brain Essential fatty acids are of 3 types: omega-3, omega-6, and omega-9 Omega-3 Essential Fatty Acids There are three kinds of omega-3 fatty acids required by our body: DHA (Docohaxenoic Acid), EPA (Eicosapentaenoic acid), and ALA (Alpha Linolenic Acid) DHA and EPA: DHA and EPA are very important nutrients for the bra...
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Why Drinking Water Is Indispensable ?

The human body is 50-60% water. As such, water is an important component of the human body, and is essential for good health. A person needs to drink about 2-3 litres of water per day, except in the case of some medical conditions where fluid restriction is advised, or during dehydration and constipation when more water is required. Apart from the water form, it can be consumed in other liquid forms such as fruit juices, soups, milk, buttermilk, tea and coffee. Water performs numerous functions in the body, and these are discussed below. Integral to body organs: Water is an important component of body organs such as brain, muscles, bones and joints. The human brain is 85% water and bones are about 10-15% of water. It also gives shape to the body cells, and prevents them from shrinking. It moisturizes the body organs . It prevents the skin from drying, moisturizes the air in the lungs, and lubricates the joints. Through the kidney and the liver, it enables the removal of toxins ...
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Experiencing Constipation: Understand It and Prevent It

A normal individual has about 1 to 2 bowels per day, but if the bowel movement is absent for 3 days or more, it is known as constipation . The stools when passed after 3 days or more are acidic, hard, and have a bad odor. Constipation can be atonic , spastic , or obstructive . Atonic constipation - It is experienced due to lack of muscle tone or elasticity in the colon, a necessary element to pass the stools out from the body. The main reasons for this are lack of fiber in the diet, lack of physical activity, and excessive use of laxatives. Older people commonly experience it if they avoid defecation. The pregnant women may also experience it during pregnancy, or after the delivery of the child. Atonic constipation can be prevented by: Increasing fiber by eating 5-6 servings of vegetables, fruits and whole cereals, and including nuts and seeds in the diet Increasing physical activity by exercising/walking for at least 30 minutes per day Never avoiding defecation Drinking 8-10 glas...
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Add a Rainbow of Fruits and Vegetables To Your Diet

The different coloured fruits and vegetables have different benefits to the human body. The nutrients provided by them keep us healthy. These various fruits and vegetables, and their benefits are discussed below: Red fruits and vegetables - The red coloured fruits and vegetables have pigments called lycopene and ellagic acid, which have antioxidant properties. These include foods like apple, red potato, red grapes, cherries, raspberries, craneberries, beets, red onions, pomegranate, strawberry, red grapefruit, watermelon, tomatoes, raddish, and red pepper. They have the following benefits: Decrease the risk of prostate cancer in men, and breast tumors in women. They keep the skin younger. Help in lowering the bad cholesterol (LDL). Protect the eyes. Due to its antioxidant properties, they also keep the heart healthy. Orange and Yellow fruits and vegetables - These foods have beta carotene in them which is a precursor of vitamin A. They are also rich in vitamin C and pota...
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Why Fiber is Essential in Diet ?

Fiber also known as roughage is found in the skin and pulp of certain fruits and vegetables, and also in nuts and seeds. Fiber in food does not get digested by the human body, and is excreted through the wastes. An individual needs about 25-30 grams of fiber per day. Fiber is of two kinds, soluble fiber and insoluble fiber . These are discussed below in more detail: Soluble fiber - The soluble fiber absorbs water and turns to gel during digestion. It makes the stool soft, and helps in its movement through the intestines. An important function of soluble fiber is in lowering cholesterol; it binds to the cholesterol, and helps in its excretion from the body. Also, the soluble fibre when ingested in food helps to regulate the blood sugar. It does this by slowing down the digestion, and preventing sudden release of energy into the blood stream, especially from the carbohydrates. This also keeps the body full for longer time. The soluble fiber sources are dried beans, oranges, apples...
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