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Top 5 Fruits For Your Fibre, Vitamins & Antioxidant Needs

It is no longer news that fibre is needed by everyone. In nutrition science, there had always been controversies in other areas such as “what quantity of other nutrients to consume” but with Fibre, all nutrition experts seem to agree on the same claim.

Fibres are only found in plant sources and one advantage this presents is that the food sources are also loaded with vitamins and minerals which directly helps our immune system. In this short article, I will be sharing with you top five fruit fibre sources that can help your poor digestion and eliminate constipation from your body’s dictionary.

AVOCADOS:

Avocado has been usually regarded as a fruit with the most fibre. You can get up to 7g of fibre in a 100 gram serving of Avocado. This amount of fibre is about one-third of your daily requirement. This is a substantial amount. If truly you are hoping to help your state of healthy via fibre consumption then a regular serving of avocado will be helpful.

PRUNES:

This is quite uncommon in Nigeria but Prunes have long been associated with improved digestion and no wonder it is ranked highly on this list alongside Avocado. In fact, prunes also supply 7g of fibre in a 100g serving as equal as Avocado but due to its scarcity, Avocado has edged it out as a fruit with higher fibre content since it is more readily available.

RASPBERRIES:

Are you looking for a fruit that is loaded with plenty of antioxidants for an improved immune system the raspberry will surely do justice for you? When it comes to fiber, it is also top on the list providing nearly a quarter of the recommended daily in a 100-gram serving. It is a double bumper package; High in fibre and antioxidants.

GUAVA:

Scared of consuming guava? You better give it another thought. With guava providing 5g of fibre in a 100gram serving, the fruit could be a solution to your constipation problems. Once you can properly grind the seeds with your teeth then you should have no problem. Although not readily available but you could look out for it when it is in season.

BLUE BERRIES:

Asides from providing about 4gram of fibre in a 100gram serving, a cup of blueberries can deliver a sizeable amount of your daily need for vitamins C, K, and manganese. Blueberries also have anti-inflammatory and anti-cancerous properties. Their high content of flavonols, tannins, and other phyto-antioxidants gives these berries the natural ability to fight infectious diseases and lower cholesterol levels.

Best Anti-ageing Foods To Include In Your Diet

There are several things involved in ageing and we cannot really talk about them all. We can only talk about some of them and tell you the foods you can regularly eat to help against these ageing process. For example, antioxidants such as vitamin C, zinc, and beta-carotene help protect your vision from macular degeneration, the leading cause of loss of sight after age 64.

This vitamin C has also been shown to help keep your skin looking younger. Did I mention that the antioxidants mentioned above can also help slow down the rate of macular degeneration if you already have it? Yes, they help!

Eating good food is not the only thing that helps us slow down the rate at which our body age but also avoiding the bad foods, the junks and craps that we eat.

Timothy Harlan, MD, an assistant professor of medicine at Tulane University School of Medicine said and we quote “Poor-quality foods, like trans fats, cause inflammation — and ageing is basically a chronic inflammatory state. Can you look older because you’re eating crap? Absolutely.”

For example, collagen is a protein that helps our skin stay firm and resist wrinkles. Consumption of too much sugar and processed carbohydrates (like bread, pasta and baked foods) can lead to damage in the skin’s collagen. The implication is that we start getting softer and loose skins with development of wrinkles.

Ageing is much more complicated than this, involving several degenerations on different parts of the body and organs. We have given few examples above so we can have an idea of what ageing looks like all over. So what foods can we include in our diet to retard the ageing process. We cannot stop it but we can make effort to slow it down.

5 Anti-ageing Foods To Include In Your Diet