Top 10 foods richest in fiber

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high fiber foods by nutrient density, fiber rich foods, fruits high in fiber, and grains high in fiber.

---

#1: Bran (Corn)

Fiber 100g (Crude)	1 Cup (76g)	1/2 Cup (38g)
79g (316% DV)	60g (240% DV)	30g (120% DV)

Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%) and Oat Bran (58%).

#2: Cauliflower & Broccoli (Cauliflower) 

Fiber 100g (Raw)	1 Cup (Raw, chopped - 107g)	1 Cup (cooked - 124g)
2g (8% DV)	2g (8% DV)	3g (12% DV)

Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked:.

#3: Cabbage (Savoy)

Fiber 100g (Raw)	1 Cup (Raw, shredded - 70g)	1 Cup (Cooked, shredded - 145g)
3g (12% DV)	2g (9% DV)	4g (16% DV)

Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%).

#4: Berries (Raspberries)

Fiber 100g (Raw)	1 Cup (Raw - 123g)	Per 10 Raspberries (19g)
7g (26% DV)	8g (32% DV)	1g (5% DV)

Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%)

#5: Leafy Greens (Cos or Romaine Lettuce)

Fiber 100g (Raw)	1 Cup (Shredded - 47g)	Per serving (85g)
2g (8% DV)	1g (4% DV)	2g (7% DV)

Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%)

#6: Celery 

Fiber 100g (Raw)	1 Cup (Chopped - 101g)	Per medium stalk (40g)
2g (6% DV)	2g (6% DV)	0.6g (2% DV)

Celery contains just 16 calories per 100g and 6 calories per medium stalk.

#7: Squash (Winter Hubbard)

Fiber 100g (Baked)	1 Cup (Baked, cubed - 205g)
5g (10% DV)	10g (40% DV)

Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%). 

#8: Beans (Kidney)

Fiber 100g (Cooked)	1 Cup (Cooked - 177g)	Per tbsp (Cooked - 11g)
6g (26% DV)	11g (45% DV)	1g (3% DV)

Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%).

#9: Mushrooms (White)

Fiber 100g (Cooked)	1 Cup of pieces (Cooked - 156g)	Per Mushroom (Cooked - 12g)
2g (9% DV)	3g (14% DV)	0.3g (1% DV)

Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%). 

#10: Oranges (All Varieties)

Fiber 100g	1 Cup Sections (180g)	Per Fruit (131g)
2g (10% DV)	4g (17% DV)	3g (12% DV)

An average orange provides 62 calories.

Read More

Good Foods For Healthy Joints

Changing some of your daily eating habits can affect your overall health. This is probably something that you already knew. Did you know changing some of the foods you eat daily can promote healthy joints and prevent joint conditions such as Arthritis and Osteoarthritis? Everyone in today's world seems to think they can just take pills for everything. While you can take pills, wouldn't you rather change your food intake and do things the nature way? There are lots of foods out there that can help prevent many medical conditions out there. Here are some great foods for healthy joints.

Glucosamine

This compound is found naturally in the body. This compound produces glycosaminogly can which is a molecule that is used to repair cartilage. So if something happens to your cartilage, your body will start to repair its self, as long as you have enough glucosamine in it. The older you get, the less your body can make Glucosamine. So you should do all that you can to help your body out, the natural way. The following foods contain glucosamine.

-Shrimp Shells
-Lobster Shells
-Crab Shells
-Most sports drinks
-Sweet Almond Oil

Manganese

This is a co-factor that helps in the process of building cartilage. Adding manganese into your diet will help the glucosamine in your body. Adding extra manganese will speed up and increase the productivity of this. The following foods contain Manganese.

-Beans
-Whole Grain Breads
-Whole Grain Cereals
-Milk
-Seafood
-Dark Leafy Vegetable
-Nuts

Omega 3 fatty Acids

This is something that you can only get through food or other supplement. Your body does not produce this. This means, if this is not included in your diet, then you will not have any of it in your system. These provide an anti-inflammatory effects which helps with pain and swelling. When your joints become inflamed, they can become very painful. Why not change your diet some rather then taking a Motrin. It also can help improve your blood flow. The following foods contain high counts of Omega 3 fatty acids.

-Salmon
-Cod
-Cod liver oil
-Flax seeds
-Walnuts
-Egg yolk
-Trout
-Sardines

Vitamins C & E

Vitamin E is an antioxidant. It slows down the aging process and works with Vitamin C. It enhances and protects Vitamin C. These two vitamins are often found together in foods, and they work together in your system. If you don't have one, then the other one cannot complete its job. So eating foods that are enriched with both vitamins are idea. Vitamin C , which is also known as the most famous vitamin, helps your body form collagen. Collagen is a protein that is found in your bones, tendons and cartilage. They also state that it can pro long your life as well. The following foods contain both vitamin C & E.

-All Citrus Fruit
-Tomatoes
-Strawberries
-Cabbage
-Kiwi
-Potatoes
-Watermelon
-Broccoli
-Cantaloupe
-Papayas
-Corn
-Nuts
-Oats

These are just some of the foods for healthy joints. Other things such as Chondroitin, MSM and Silicon can also be found in foods for healthy joints.


Adam Leeds is an accomplished niche website developer and author.

To learn more about healthy joints, please visit Joint Health Now for current articles and discussions.

Article Source: http://EzineArticles.com/?expert=Adam_Leeds

Read More

The Top Ten Super Foods - Why You Need Them

What is a Superfood? A superfood is chock-full of nutrients, antioxidants, phytonutrients, and rate very high on the ORAC scale. The ORAC Scale or (Oxygen Radical Absorption Capacity) is a laboratory test that measures the antioxidant capacity of foods. Antioxidants prevent free-radical damage to our tissues thereby causing aging, disease and illness.

Free-Radicals are highly reactive, unstable molecules that are produced during a range of biochemical reactions. You can think of free-radical harm much like nuclear destruction of the human body. Free-Radicals have been implicated in everything from cancer and aging to neurodegenerative diseases. Antioxidants, however, are chemical scavengers that bind to these harmful oxidants and neutralize them. Antioxidants are an extremely important component in protecting us from this damage.

Superfoods, because they are so nutrient dense, are much like insurance. Superfoods are whole foods that have not been refined or processed. By incorporating these whole foods into your diet, you are ensuring optimum health. Here are the Top Ten Superfoods for your optimum health:

1. Wild Salmon - Salmon is rich in omega-3 fatty acids, vitamins D and E. Salmon is an anti-inflammatory that promotes optimal health. Inflammation is responsible for many chronic diseases such as diabetes, cancer and cardiovascular disease. Aim for 2-3 servings per week.

2. Nuts - All nuts are highly beneficial for excellent health, in particular, walnuts. Walnuts are very high in omega-3 fats. A handful of nuts a day is going to provide you with the protection you need.

3. Berries - All berries contain plant nutrients called phytochemicals and flavonoids that may help prevent cancer. The most potent berries (according to the ORAC Scale) are Acai berries, Goji berries and Blueberries. There is much well-documented research on the health benefits of these berries.

4. Green Tea - Great tea contains high concentrations of catechin polyphenols particularly EGCG which is a powerful antioxidant. Not only is it beneficial in weight loss, it has also shown to be protective against heart disease and cancer.

5. Beans - Beans such as Black Beans are high in phytochemicals and cholesterol-lowering fiber. The high fiber content is also helpful for weight loss.

6. Maitake and Shitake Mushrooms - These mushrooms contain a polysaccharide called Beta 1,3 Glucan and Beta 1,6 Glucan which boosts the immune system by stimulating white blood cells. They may prevent normal cells from turning into cancer cells. The Japanese government has approved Maitake as a cancer fighting treatment.

7. Umeboshi Plum - The powerful acidity of this pickled plum has a very healthful alkalizing effect on the body. It neutralizes fatigue, stimulates healthy digestion, and promotes the elimination of toxins. One Umeboshi plum a day is considered an excellent preventive.

8. Sea Vegetables - The lignans and phytochemicals in sea vegetables have been found to inhibit cancer cell growth. The sea vegetable also promotes healthy thyroid function, prevents cardiovascular disease, has an anti-inflammatory action and are high in Iodine, vitamin K, Magnesium and B vitamins.

9. Yogurt - The beneficial bacteria in yogurt or yogurt products such as Kefir promote digestive health. It has also been shown that this same bacteria can strengthen the immune system. Yogurt also increases gamma interferon a protein that helps the white blood cells fight disease.

10. Garlic - Garlic's health benefits are numerous. Garlic can help lower cholesterol, help lower blood pressure, boost the immune system, and control blood sugar. Garlic is an anti-fungal, anti-viral, anti-bacterial and an antioxidant.

By mindfully choosing healthful foods such as these Superfoods, you are promoting not just Optimum Health in your life but creating a better quality of life as well.

To your good health!

Lori L. Shemek, Phd, CNC, CLC

Lori L. Shemek, PhD, CNC, CLC is Founder and President of DLS HealthWorks, LLC. At DLS HealthWorks, our focus is to help create optimum health through support, motivation and guidance for our clients through any health, nutrition and weight loss issues.

As an Author, Health Expert and Speaker, Dr. Shemek combines her background in Psychology with a lifetime of practicing natural and preventive wellness to create optimum health for her clients.

If you would like to create optimum health or just need someone to help you get started on your journey to lose weight, please do not hesitate to contact us..we look forward to helping you. Please find us here:

http://www.dlsHealthWorks.com/

We are looking forward to meeting you!

Article Source: http://EzineArticles.com/?expert=Lori_L._Shemek,_Ph.D.

Read More