Fruit healthy smoothie recipes for weight loss are one of the ways to get lots of added nutrition in your diet and boost of energy either in the morning for breakfast or at the evening for lunch.
Nutritive Value of Fruit Healthy Smoothie Recipes For Weight Loss
Fruit smoothies contains lots of vitamins which can help you to heal many autoimmune disease like.
Vitamin D: Immune energy and support
Magnesium: Calms nerves, Natural relaxer, also good for ADHD.
Bone Broth: Solve the gut problem
Fish Oil: Source of Omega-3’s
Tumeric: Reducing Inflammation
Vitamin B12: Energy booster
Vitamin C: Immune system booster
Those are few nutrition that is available in fruit healthy smoothie recipes for weight loss.
Berry Coconut Protein Smoothie is also one of the healthy fruit smoothie recipes that contains lots of berries which makes it exceptionally more delicious, you can take coconut protect smoothie in the morning and also in the evening as well.
Ingredients for berry coconut protein fruit healthy smoothie recipes.
5 dl unsweetened coconut milk – from Santa Maria
1 cup frozen raspberries and blueberries
1 scoop (25g) strawberry protein powder
1 (frozen) banana
1 Tablespoon of maple syrup
1 packet of Aloha vanilla protein powder.
1 Teaspoon of pure vanilla extract.
Instructions for making berry coconut protein fruit healthy smoothie.
Mix the coconut milk and protein powder
Mix the rest of the ingredients in a blender and blend it all for 3-4 minutes, and then serve immediately.
Blueberry muffins smoothie is one of the most delicious smoothie recipe with an amazing taste.
You can prepare this smoothie for breakfast and also for lunch. This smoothie is packed with lots of antioxidants and protein which will help your body system.
Ingredients for blueberry muffins fruit healthy smoothie recipes.
1 Teaspoon of Cinnamon
1 and I cup of Old Fashioned Oats
1 Teaspoon of Vanilla Extract
Large Handful of ice
3 cups of milk or almond milk
2 and I cups of blueberries
cup of Vanilla Yogurt or Greek Yogurt (frozen)
Preparation Time: 3 minutes.
Total Time: 3 minutes.
Instructions for making blueberry muffins fruit healthy smoothie.
Blend all the ingredients mentioned above with a blender until smooth.
Tropical smoothie recipes for weight loss is the mixture of coconut, mango, fresh kiwi, pineapple, banana, almonds, blueberries and other fruits. Tropical smoothie is also a tasteful smoothie.
Ingredients for Tropical Smoothie Bowl
1 frozen mango
1 almond milk
1 banana, sliced and frozen
1 pineapple
Instructions for making Tropical Smoothie Bowl
Blend all the ingredients with blender until smooth, you can add milk if it think
Preparation Time: 5 minutes
Total Time: 5 minutes.
Nutrition Information
Dietary Fiber 5g
Carbohydrates 43g
Protein 3g
Fat 2g
Calories 180
Jump Start Smoothie recipes for weight loss
This smoothie is very good especially for breakfast, because is the combination of fruit like strawberry, blueberry and other different fruit which will give you the energy for the whole day.
Jump start smoothie recipes for weight loss (Ingredients)
2 Teaspoon of peeled and chopped ginger
1 fresh blueberry
2 cube ice
1 frozen strawberries
I plain low fat yogurt
Instructions for making jump start smoothie recipes for weight loss
Blend all the ingredients until smooth, and serve immediately after blending.
Supercharged Kale avocado smoothie recipes for weight loss
This smoothie is one of the most nutritious smoothie, it contains lots of vitamins which will give you enough energy to carry out all your daily activities. In supercharged Kale avocado smoothie, you can find vitamin K, Vitamin A and other essential nutrients.
Ingredients for Supercharged Kale avocado smoothie recipes for weight loss
1 cup coconut water
1 tablespoon fresh lemon juice
1 teaspoon matcha powder
1 cup fresh kale, stemmed
1 cup fresh spinach
1/4 ripe avocado
2 pitted Medjool dates
1 cup ice
Preparation Time: 5 Minutes
Total Time: 5 Minutes.
Preparation
Blend the ingredients, pour lemon juice, coconut water, matcha in a blender and then put the kale, dates, avocado, spinach and ice. Now blend all these together for 1 minute or more until smooth.
Dates Nutrition: Dates Calories, Dates Milk and Dates Fruit Benefits
Amazing milk with dates benefits can be practically seen in the highly nutritive value of Dates Milk and Dates Fruit in this publication. Meanwhile dates nutrition regardless of dates calories, have been remarkably effective in dates for weight loss diet programme.
Nature has bestowed upon man several treasures for his well-being and complete wholeness. Some of these treasures are found in the smallest of fruits. One of such fruits is the dates.
Many would have come across dates fruit usually hawked by northerners in Nigerian part of Africa unfortunately only a few would have paid attention to details about this fruit.
Dates Meaning
Called by the french Datte is a brown, oblong edible fruit of a tall palm with pinnate leave.
The common English names are dried dates, dates, and date palm. Dates fruits are usually oblong, with varying sizes, shapes, colours, consistency and quality.
Believed to originate from the Persian Gulf, this fruit is one of nature’s exclusive gifts. It is popularly grown in Nigeria, Egypt, Algeria and Saudi Arabia.
The dates palm normally takes four to eight years after planting to bear fruits. The fruits ripen in six months after pollination.
Globally, Nigeria is the only country where date palms have two harvesting seasons in a year. Even in North Africa and the Middle East where the fruit originated from, they enjoy only one fruiting season.
Dates grown in the region start flowering around January/February and become ripe for harvesting around June/July, while that of the rainy season start flowering around September/October and become ready for harvesting around February/March.
A typical dates fruit is a drupe where the outer fleshy part surrounds a shell of hardened inner layer consisting of a seed inside. These fruits are oval to cylindrical in shape and about 3 to 6 cm long. Unripe fruits are bright yellow or red in color. On ripening, they become brown and shriveled.
Dates Nutrition: Constituents
Nutritionally, dates contain natural fibre and minerals like calcium, magnesium, manganese, sodium, selenium, copper and zinc.
What is Dates diabetes Correlation?
Dates also contain simple sugar like glucose, fructose and dextrose which are sources of instant energy. Though there is a myth that dates sugar predisposes a person to diabetes. It is best to note that this myth about dates fruit is false. Dates contain natural sugar that is healthy to the system, its glucose level when eaten rationally is moderate and not high enough to predispose one to diabetes.
Dates are said to have no cholesterol and low in fat, but the fibre in them binds to low density lipoproteins in the gut and stops its absorption in the small intestine. They are also rich sources of vitamins A, C, B1 and B2.
How many dates to eat per day?
Eating one date fruit per day is necessary for a healthy and balanced diet. Recommended by health specialists.
How to eat dates?
Dates come in different species and are consumed fresh, dry, pitted, and candied, in sweet dishes, savory dishes, and cookies, among others.
Dates can be consumed in both fresh and dried forms. Sweet with a rich deep flavor and a slightly chewy texture, most of the varieties have seeds. They can be chopped, candied, stuffed and added to various recipes.
In Nigeria, date fruits are sold out for consumption. However, in the northern part, they are added to locally brewed alcoholic beverages to help reduce their intoxicating power.
Types of Dates:
There are several varieties of dates, some of which include:
Dayri: Also known as the Monastery Dates, these dates are lengthy, slim, and black in color.
Deglet Noor: This is one of the best varieties available in Algeria. These are semi dry and not so sweet. They are mostly used in cooking.
Saidy: These are extremely popular and extremely sweet. They are mostly grown in hot weather conditions.
Hayani: They are substantially grown in Egypt. These are gentle and dark red to black in color.
Thoory: Sweet, nutty flavored dry dates fruit. Known as the bread date because it is suited to baking. It has a medium to large oblong fruit with golden-brown flesh.
Zahidi: Sweet sugary flavored semi-dry date. Medium sized fruit with smooth, glossy skin and golden-yellow, meaty flesh.
Sukkari: These delectable dates are notoriously soft and have a very sweet flavor, and are said to almost melt in your mouth.
Kholas: These golden-brown dates have a unique, toasted flavor and medium-thickness skin.
Dates health benefits can be practically seen in the highly nutritive value of Dates Milk and Dates Fruit. Regardless of dates calories, dates for weight loss have been remarkably effective in weight loss diet programme.
Body mass builders and Fitness trainers consume dates before and sometimes after exercises for effective results in their fitness goal.
Mankind is indeed blessed beyond measure. Dates are a strong evidence of that blessing. Its importance can not be overemphasized in the home as an indispensable companion.
Dates Fruit Benefits/Dietary Importance of Dates
Anti-inflammatory Properties: The presence of Magnesium makes dates important in the treatment of chronic inflammatory conditions such as arthritis and allergic reactions.
Treatment of Respiratory Problems: Dates are recommended as a helpful remedy for the treatment of coughs, bronchial catarrh, asthma, tuberculosis, cold, flu and sore throat.
Dates Fruit as a Digestive Aid: Dates have a sufficient amount of soluble dietary fibre that acts as a good digestive aid and stimulates bowel movement. They are therefore recommended in all cases of digestive problems which include constipation, indigestion, nausea and haemorrhoids.
Improvement of Bone Health: Packed with significant amounts of minerals, dates are useful in strengthening bones. Minerals such as selenium, manganese, copper and magnesium found in dates greatly contribute to healthy bone development and strength, particularly with the progression of age.
Maintenance of the Nervous System: Dates are a good source of vitamins which boost the health and function of the human nervous system. The abundant potassium content of dates also works to increase the speed and alertness of the brain. Potassium, which is a vital element of cells and body fluids, also controls the heart rate and blood pressure level of the body.
Treatment of Sexual Weakness: Dates are a natural aphrodisiac. Studies have shown that dates fruit are beneficial in increasing libido. A handful of dates can be soaked in goat’s milk overnight and then ground with the same milk along with cardamom powder and honey. This acts as an effective tonic for increasing sexual endurance and reducing sterility. Dates contain high levels of estradiol and flavonoid, which can increase sperm count and motility.
Maintenance of Dental Health: Dates contain fluorine, an important chemical element that inhibits tooth decay by removing plaque as well as strengthening the tooth enamel. The tooth enamel is made up of hydroxypatite which becomes resistant against tooth decay when it comes in contact with fluorine.
Mixture of dates fruit and milk called Dates milk though not tasty can be of benefits in curing many forms of diseases. ranging from anemia, cough, erectile dysfunction, insomnia, nervous diseases, etc.
8 Health Amazing Milk With Dates Benefits
Erectile Dysfunction, Anemia, Nervous disease: Soak a good number of dates fruits for 24hours into a glass of milk. Add teaspoon of ginger, preferably grated, tip of a knife quantity of cardamon and saffron. Then eat and drink the drake milk mixture. To increase the potency, pour half glass of dates into 1 glass of milk and add 0.5 teaspoons of cinnamon. Keep for 24hours in a cool place. During the day drink dates milk and eat all dates fruit. Dates can be used in improving strength and combating anemia when used with walnuts.
Cough: Eating dates fruits with warm milk and honey can assist remove sputum and fight a chronic cough. It is also a best practice to boil 5-8 dates fruit in a glass of milk and drink the dates milk hot.
Constipation: Measure 500ml of milk, pour 5-8 dates fruit into it. Cook it as a compote, allow cool and brew. When this is nicely prepared, the next in line is intake of the bi-product. Drink 1 glass of the dates nutrition milk with dates fruits on an empty stomach in the morning. You can be surprised at the excellent breakfast you will be having by adding the remaining boiled dates to your morning porridge. Don’t forget to also drink milk with boiled dates, 5 of them would be enough before going to bed.
Hypertension: The course of treatment for hypertension with dates milk can go beyond 3Weeks Minimum. It is advisable if there are no contraindications to eat 50-70 dates fruit soaked in milk 30 minutes before morning meals. This procedure can be repeated after 2-3 weeks.
Insomnia, Nervous diseases, irritability: Eat 2-3 dates fruit at bedtime, drink them with warm milk.
Heart Pain and Arrhythmias: In the case of chest pain or increased heart, it is recommended to eat 2 dates fruit with 2 teaspoons of half a glass of milk mixed with honey.
Flatulence: This process will tenaciously assist you cope with the increased gas formation. All you need do is mix dates fruit crushed with ground black cumin in a 2:1 ratio and add to a milk glass. Drink the dates milk mixture all at same time.
Hangover: In a situation where alcohol action always goes overboard in the system, dates can also help you cope with intoxication. Soak dates in milk for a day. the resulting infusion and the softened fruits are to be used. This is also best recommended for individual coping with alcohol addiction. You may also read: Hypnotherapy cure for women’s alcohol addiction.
Dates Fruit Benefits for Men
Milk with dates are of health benefits to men and are also essential in improving strength and energy among men. Dates Fruit soaked in milk when taken in the morning before activities of the day will improve work capacity, improve mood, cardiovascular system, gastrointestinal tract and help men cope with stress. the benefits of dates among men has been remarkably noted in the performance level of men who has added dates milk to a daily routine diet.
Milk with dates fruit have been found to be beneficial for men who has the intention of increasing their muscle mass and are frequently involved in gym sessions. We have also indicated earlier in the health benefits of dates that it can be used in treatment of erectile dysfunction and is also said to be a libido enhancer among men.
Dates Fruit Benefits for Women and Children
For active women who are actively in sports and caring for their figure, to who intends using dates for weight loss, these dates fruit with milk can be of health benefit. They give strength during physical activity and exertion, it helps in muscle mass formation and will also satisfy hunger after exercise.
Dates Fruit soaked in milk facilitate premenstrual syndrome, rejuvenate the body. They are useful for women carrying a child, as well as provide the developing child in the womb with necessary substances. A few dates with a glass of milk will help a pregnant woman to cope with toxicosis, maintain healthy hair, skin, and nails.
They improve the work of the vascular system and the composition of the blood, which helps to remove excess fluid from the body and get rid of edema, and also prevent the development of varicose veins. Dates with milk will help to strengthen the muscles of the uterus, which prevents early termination of pregnancy, facilitates childbirth.
Dates Fruit Benefits for Nursing Mothers
Nursing mothers also should eat dates soaked in milk. It improves the production and quality of breast milk and becomes more nutritious and beneficial to the baby. Dates with milk will support the necessary level of energy, vitality, and mood. Vitamin A (retinol) is needed to maintain good vision and physical growth. Dates with milk are especially useful for schoolchildren and students during training and exams.
Much is known about the benefits of dates with milk – this is a scientifically proven fact. Scientists have found that by eating only one fruit with a draught of milk, a person starts the “irreversible process of recovery” in the body. Eat dates with milk and you certainly will be healthy. According to Legitng
Man is indeed blessed beyond measure. Dates are a strong evidence of that blessing. Its importance can not be overemphasized in the home as an indispensable companion.
Note that though known to be a sweet fruit. Dates Fruit are highly unharmful natural sugar.
As seen in this publication, dates health benefits can be practically demonstrated in highly nutritive value of dates milk and dates fruit. Regardless of dates calories, dates for weight loss have been remarkably effective in weight loss diet programme.
Canarium Schweinfurthii Atili (African Elemi) Health Benefits
Atili, Canarium schweinfurthii health benefits is numerous. Its extract is used in treatment of skin infection, intestinal worm, drug production and many other bi-products
Canarium Schweinfurthii Atili (African Elemi) health benefits is numerous in that it is beneficial to virtually all the internal organs and the external parts of the human body. The importance of this special fruit and its derivatives can be practically seen in its common usage among most African regions.
Atile! Atile! These shouts rent the air as one enters the cold city of Jos, Plateau State, Nigeria.
One begins to wonder what these small dark-colored things are.
Atili ‘atile’ known botanically as Canarium Schweinfurthii is a dark-purple drupe characterised by a hard edible outer body and solid seed.
Grown as a tree, this remarkable plant is outstanding and unique in its own design.
It is grown in African countries; Ghana, Tanzania, Angola, Uganda, Senegal, Nigeria and so on.
Atili ‘atile’ fruit commonly called by Nigeria Hausa region looks like smaller specie of ‘Ube’ (in Igbo Language). Atile fruit is usually eaten with boiled or roasted corn.
Canarium schweinfurthii Atili (African Elemi) health benefits
Canarium schweinfurthii (african elemi) atili health benefits is numerous in that it is beneficial to virtually all the internal and external human system.
Atili ‘atile’ popularly known as African Elemi, Canarium Schweinfurthii has multiple uses, many of which cannot be overemphasized.
Botanic Description of Canarium Schweinfurthii Atili (African Elemi).
Canarium Schweinfurthii is a large forest tree with its crown reaching to the
upper canopy of the forest, with a long clean, straight and cylindrical bole
exceeding 50m.
Diameter above the heavy root swellings can be up to 4.5 m. Bark thick, becoming increasingly scaly and fissured with age. Canarium Schweinfurthii Atili (African Elemi) leaves are pinnate, clustered at the end.
Chemical Composition of Canarium Schweinfurthii Atili (African Elemi).
The seeds of the Canarium Schweinfurthii Atili (African Elemi) contain fatty acids which include stearic, oleic, palmitic and linoleic acid.
Benefits of Canarium Schweinfurthii (African Elemi) Atili.
As food:Canarium Schweinfurthii Atili (African Elemi) Atili is an edible fruit that can be consumed raw but preferably softened in warm water before consumption.
Drug production: Due to its fatty acid content, Canarium Schweinfurthii Atili (African Elemi) is useful as an extract for the production of certain drugs.
Herbal importance: it is also believed that the resins collected from the Canarium Schweinfurthii Atili (African Elemi) tree can be used for preparing herbal medicines that treat intestinal worm infestation.
Canarium Schweinfurthii Atili (African Elemi) trees can serve as firewood that can easily burn to generate heat.
Extract from Canarium Schweinfurthii Atili (African Elemi) fruit is effective in the treatment of skin infections such as eczema.
The giant Canarium Schweinfurthii Atili (African Elemi) tree offers protection to the soil against erosion and also acts as a windbreak.
What part of this Canarium Schweinfurthii Atili (African Elemi) is not full of wonder? The wood from Atili ‘atile’ tree can be used for constructing boats and furniture.
The strong brown seed of the Canarium Schweinfurthii Atili (African Elemi) is used for local draughts game during recreation.
Canarium Schweinfurthii Atili (African Elemi) oil is used in parts of Africa as bridal endowment during a wedding ceremony.
The resin contains 8-20 % of an essential oil, the main constituent of which is limonene; essential oils are important in the production of fragrant candles.
Excerpt: Atili, Canarium schweinfurthii health benefits is numerous. Its extract is used in treatment of skin infection, intestinal worm, drug production…
Canarium Schweinfurthii Atili (African Elemi) protects the body against anemia.
Eating Canarium Schweinfurthii Atili (African Elemi) can improve the appearance of wrinkles by 20%. They contain oleic acid, which keeps the skin soft and healthy.
Canarium Schweinfurthii Atili (African Elemi) helps to eliminates excessive cholesterol in the blood.
Side Effects of Canarium Schweinfurthii Atili (African Elemi).
No side effects have yet been confirmed following consumption of Atili ‘atile’ fruit.
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Conclusion
The usefulness of Canarium Schweinfurthii Atili (African Elemi) is compared to that of the Moringa and palm fruit because all parts of Atili ‘atile’ fruit is useful and easily harnessed into a positive bi-product. Canarium Schweinfurthii Atili (African Elemi) fruit has gone through a lot of recognition over the years and surely, there will be more discovery on its usefulness.
Incredible Health Benefit of Eating Garlic – Most people have the knowledge that it has some health benefits, and tasty ones, but for its scent, not everyone seem to have a concern about the positive effect of garlic usage for healthy living.
You sit in a bus on your way to church with grandma. You are humming a familiar church favorite.
Everything is peaceful and calm….
… until grandma asks a simple question: “George, what’s the name of that song?”
In an instant, your world turns downside up.
Grandma ate garlic! Urgh!
What is grandma’s crime? It’s not the fact that she ate garlic. Not at all!
Her crime was: she didn’t eat it right.
This silent bulb has impacted more in the lives of many than a gas explosion could.
Belongs to the genus Allium and is closely related to the onion. Rakkyo (an onion found in Asia), scallion, chive, leek, and shallot. It has been used by humans for thousands of years and was used in Ancient Egypt for both culinary purposes and its health and therapeutic benefits.
Excerpt: Incredible Health Benefit of Eating Garlic – for the scent of garlic, not everyone has interest about its health efficacy, for you reading don’t miss this 8 benefits
When eaten right, without upsetting the person next to you, opens up a whole new world of benefits:
8 Incredible Health Benefit of Eating Garlic:
1. Seasoning those meat parts to fry or barbecue? Crushed garlic to the rescue! The taste is heavenly.
2. Got an injury while playing your favorite sport? Crushed garlic applied to the site of the injury prevents infection at the site.
3. Constant runny stomach? Make garlic a regular additive to your meals.
4. Are you a known hypertensive? Regular intake of garlic-containing foods may help to stabilize blood pressure.
5. Meet your new antioxidant best friend. Cleanse your system with the cloves of this magical bulb. Your body will thank you for it.
Now I think, maybe grandma was not wrong afterall….
7. Prevention of Heart Disease: Consuming garlic on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels. Essential to remember that the sulphur-containing compound Allicin tends to lose its medicinal properties when it is cooked whole. Imperative to consume garlic raw or semi-cooked to derive any of its benefits.
8. Anti-bacterial and Anti-parasitic: Best kept medicinal treasures of the past era – it has been used as an antibiotic to treat bacterial, fungal and parasitic infections for the last 7,000 years. Studies suggest diluted garlic extract helps children with tapeworm infections. A garlic-based mouthwash may not sound like fresh, minty breath but a very small quantity of its extracts is sufficient to ward off cavity-causing bacteria.
So long as it is taken in small quantity, garlic is considered safe to eat during pregnancy. It is safe to include garlic in early pregnancy diet as foods eaten in this phase will have lesser affect on the fetus compared to the subsequent trimesters.
Whoever when it is taken in excess in the second and third trimesters garlic could lead to two main side effects – lower blood pressure and thinning the blood. This you would want for yourself and the baby, therefore, it is advisable to consult your healthcare provider before including it in your pregnancy diet.
Caution:
1. Asthma patients should not consume garlic as it may have side-effects.
2. It should be avoided before surgeries or medical operations.
3. Do not consume more than 2-3 of it’s cloves in a day without consulting a doctor.
Constipation is a common condition that affects people of all ages. When you’re not passing stools regularly or you’re unable to completely empty your bowel. Causes of Constipation and Diarrhea: not eating enough fibre, a change in your eating habits, side effects of certain medications, not drinking enough fluids, with best digestion aiding principles one can easily overcome multiple symptoms of constipation.
Constipation also cause your stools to be hard and lumpy, as well as unusually large or small. The severity of constipation varies from person to person. Many people only experience constipation for a short time, but for others, constipation can be a long-term (chronic) condition that causes significant pain and discomfort and affects quality of life.
Diarrhea
Diarrhea is a key symptom of irritable bowel syndrome (IBS). It happens because the muscles in the gut contract more than they need to. Diarrhea may be accompanied by a feeling of muscle cramps.
To produce a normal bowel movement, the gut contracts and relaxes in a rhythmic way. In IBS, however, this rhythm is disrupted. IBS can either speed up or slow down gut muscle contractions. So, IBS can cause both constipation and diarrhea at same and different times.
Causes of constipation and Diarrhea?
It’s often difficult to identify the exact cause of constipation. However, there are a number of things that contribute to the condition, including:
Not eating enough fibre, such as fruit, vegetables and cereals
A change in your routine or lifestyle, such as a change in your eating habits
Constipation can occur in babies, children and adults. It’s estimated that around 1 in every 7 adults and up to 1 in every 3 children in the UK has constipation at any one time.
The condition affects twice as many women as men and is also more common in older adults and during pregnancy.
Underlying Conditions that can be causes of constipation and diarrhea
In rare cases, constipation can be a sign of an underlying condition, such as:
Parkinson’s disease – where part of the brain becomes progressively damaged, affecting the co-ordination of body movements
hypercalcaemia – where there’s too much calcium in the bloodstream
underactive thyroid gland (hypothyroidism)
muscular dystrophy – a genetic condition that causes muscle wasting
multiple sclerosis – a condition that affects the nervous system
anal fissure – a small tear or ulcer in the skin just inside the anus
inflammatory bowel disease – a condition that causes the intestines to become inflamed (irritated and swollen)
bowel cancer
Prevention of Causes of Constipation and Diarrhea
Eat high-fiber foods or take fiber supplements. Fiber adds bulk to your bowel movement and makes it easier to pass. Raw fruits, fresh vegetables, whole grains, and beans are examples of high-fiber foods. Adults should eat at least 20 grams of fiber a day. Your healthcare provider or dietitian can help you plan meals.
Drink liquids as directed. Liquids will help keep your bowel movements soft so you pass them with less pain. Ask your healthcare provider how much liquid to drink each day and which liquids are best for you.
Make time for your bowel movements. You may develop constipation if you ignore the urge or wait too long. Help train your body to have regular bowel movements by setting a bathroom time each day. The best time is after a morning meal, because your colon prepares for a bowel movement when you eat.
Exercise regularly. Exercise may help your intestines pass bowel movements more often. Ask your healthcare provider about the best exercise plan for you.
Best food to Aid Digestion
Wholegrains: Digestion of food takes place the moment we put food in our mouth, the teeth starts off by grinding the food then some bacteria from the saliva starts the extraction process.
After all that is done in the mouth, the food then moves down to the stomach where it is been acted upon by acids leading to the release of nutrients and also energy.
It’s not done yet, after energy extraction, those nutrients slide into the intestine where it is then absorbed into the bloodstream.
But digestion is not complete without the removal of unwanted substances from the intestine. And to do that we need sufficient bulk, and where do bulks come from? From dietary fibre.
That where whole grains come into play, without whole grains you’re gonna be missing a very important food required for basic digestive process.
According to the DGA, an average adult is meant to consume three to five ounce-equivalent servings of fibre and out of that, half comes from wholegrain.
Whole grains serves to increase the number of bacteria in our guts which also assist in the production of short-chain fatty acids. According to research, people who consume adequate whole grains score better in several tests of markers for the immune response.
Better weight management to Aid Digestion
Yap that right, Whole grains also reduce the number of calories extracted from food which invariably results in a net loss of energy of 90 calories per day.
That might not seem like much but over the course of maybe say a year, this is gonna be equivalent to nine pounds of potential fat loss. So as you can see, whole grains is beneficial to anyone struggling with weightcontrol.
All those breakdown that took place in the digestive system also helps to slow down the release of blood sugar. Research has it that it helps to reduce the risk of gastric cancer.
Class of foods that falls under the whole grain family. Here are a couple of food that fall under this category;
brown rice,
bulgur,
quinoa,
amaranth,
buckwheat,
rolled oats,
triticale,
wild rice,
whole rye,
millet and
popcorn.
When you first introduce the whole grain into your diet, you would feel a bit bloated but you will also feel the benefits of this.
Although the amount of grains you need daily varies based on your age, sex and even physical activities. But it advisable to just keep your wholegrain intake half of the total grain you take.
You could start off by replacing your white bread with wholemeal and white rice with brown rice and you should be up and running in no time.
Hereare the ways to consume more grains into your diet
To change your diet to wholegrain can be really hard sometimes but with constant consumption your body gets adapted to it.
1. When buying bread or cereals, go for wholegrain-bread and cereal. You could eat a sandwich with two slices of whole meal.
2. Enjoy eating popcorn but just not pre popped corn smothered in fat, salt and sugar.
3. Always choose brown rice over white and eat a lot of blended pasta.
