Red Raspberry: This delicious fruit is one of the most fibrous fruits with about 8 grams of fiber per cup. There are 6.5 grams of fiber per 100 grams. In addition to fiber, this type of raspberry contains a large amount of vitamins, including vitamin A, vitamin C, vitamin E, vitamin K, vitamin B9, etc.
Black Raspberries: There are 7.6 grams of fiber in each cup of black raspberries.
Strawberries: Strawberries are one of the most nutritious fruits that are rich in vitamin C, manganese and powerful antioxidants. Its fiber content is 3 grams per cup and 2 grams per 100 grams.
Dates are rich in fiber, which is very necessary for the health of the digestive system and nutrition. Another property of Borong Kurma Shah Alam is that it is rich in carotenoids or colored substances.
These benefits, along with the very good taste, have made the berry family very valuable foods.
If you haven’t started consuming coconut yet, add it to your diet as soon as possible because each cup of coconut is equivalent to 7.2 grams of fiber. Coconut is one of the ingredients effective in reducing cholesterol and heart diseases. And in addition to the considerable fiber it contains, it contains important nutrients including manganese, omega-6 fatty acids, vitamin B9, and selenium.
Fibrous foods: vegetables
Vegetables have a special place in high fiber foods. Vegetables, like fruits, are rich in nutrients and fiber useful for health. So be sure to include them in your diet
Peas are rich in fiber, strong antioxidants and anti-inflammatory properties. The total fiber of cooked peas is 8.6 grams per cup.
Another feature of peas that makes it suitable for inclusion in the diet is the presence of important nutrients such as vitamin C, vitamin K, B6, vitamin B1, manganese, vitamin B9, vitamin A, and protein.
(2.8 grams per 100 grams)
This special food item is one of the most widely used summer vegetables and is rich in nutrients. Each 100 grams of carrot contains 2.8 grams of fiber, and in addition, it contains large amounts of vitamin K, vitamin B6, magnesium, and beta carotene. This antioxidant turns into vitamin A in the body.
Antioxidants are compounds that the human body makes naturally. But you can also get antioxidants from different foods. They protect the human body against harmful molecules called free radicals. Free radicals may accumulate and cause oxidative stress. Oxidative stress unfortunately increases the risk of heart disease, cancers, type 2 diabetes and many other chronic diseases.
Fortunately, a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. Consuming different foods that were introduced in this article can help to strengthen the blood antioxidant level and bring many benefits to human health.
Scientists use several tests to measure the level of antioxidants in foods. One of the best tests is FRAP (plasma iron reducing ability). This test measures a food’s antioxidant level by how well it neutralizes certain free radicals. The higher the amount of FRAP, the more antioxidants the food has.
Blueberry is low in calories, but has many nutrients and antioxidants. According to the FRAP study, there are up to 2.9 mmol of antioxidants per 100 grams of blueberries. Some studies even indicate that among the fruits and vegetables that are commonly consumed, blueberries have the highest amount of antioxidants.
In addition, laboratory research and animal studies have shown that the antioxidants in blueberries delay the decline in brain function that occurs with age. Researchers say the antioxidants in blueberries cause this. They believe that the antioxidants in blueberries neutralize harmful free radicals, reduce inflammation, and change the state of certain genes.
Blueberry antioxidants, especially anthocyanins, reduce the risk factors of heart disease by reducing bad cholesterol levels and blood pressure.
Antioxidants in Borong Kurma Selangor help reduce chronic diseases. Unstable molecules called free radicals can cause a process known as oxidative stress. Scientists believe that oxidative stress plays a role in the development of some chronic diseases including cancer, diabetes, Alzheimer’s disease and cardiovascular diseases.
Dark chocolate is very nutritious and contains more cocoa, minerals and antioxidants than regular chocolate.
According to FRAP, there are up to 15 mmol of antioxidants per 100 grams of dark chocolate. This amount is even higher than the antioxidant found in blueberries and raspberries; The same amount of blueberries and raspberries have 2.9 and 3.2 mmol of antioxidants, respectively. Antioxidants in cocoa and dark chocolate also have tremendous benefits for human health, including reducing and treating inflammation and reducing risk factors for heart disease.
For example, a review of 10 studies looked at the relationship between cocoa consumption and blood pressure in healthy people and those with high blood pressure. Consuming products rich in cocoa, such as dark chocolate, reduces systolic blood pressure by about 4.5 mmHg and diastolic blood pressure by about 2.5 mmHg.
Another study showed that dark chocolate reduces the risk of heart disease by increasing the level of antioxidants in the blood, increasing the level of good cholesterol and preventing the oxidation of bad cholesterol. Oxidized bad cholesterol is harmful because it causes inflammation of the blood vessels and may lead to an increased risk of heart disease.
Pecans are a type of nut that grows in Mexico and South America. They are a good source of healthy fats and minerals, and contain plenty of antioxidants. According to the FRAP study, there are up to 6.10 mmol of antioxidants per 100 grams of pecan.
In addition, pecans can help to raise blood antioxidant levels. For example, a study shows that people who get 20% of their daily calories from pecans, their blood antioxidant levels increase significantly.
In another study, those who took pecans had 26 to 33 percent less oxidized bad cholesterol in their blood within two to eight hours. A high level of oxidized bad cholesterol in the blood is a risk factor for heart disease.
Although pecans are a great source of healthy fats, they are also high in calories. Therefore, they should be consumed in moderation.