We need to eat healthy fibre. It is present in a variety of foods. During digestion, some dietary fibre is fermented by our gut bacteria, which results in the production of short chain fatty acids. This provides many health benefits to the body. The by-products from fermentation can have beneficial effects on cholesterol levels as well as the immune system. They also help maintain a healthy bowel.
25-35g of dietary fibre is the recommended daily intake. These recommendations are based off the latest evidence. However, a large proportion of children receive less than the recommended amount of fibre. Low dietary fibre intake can lead to many conditions, such as constipation, IBD and diverticulitis.
Different dietary fiber sources can have different physiological impacts. Fibre is not only a source for calories but also aids in weight control by facilitating bowel movement. Fiber is known for its ability decrease blood sugar levels. In addition, a high fiber diet may reduce the risk of developing breast cancer.
Studies have shown that a high-fiber diet has a higher nutritional density. An increased intake of vitamin A and thiamine is associated with a high-fiber lifestyle. Moreover, a high-fiber diet is associated with lower levels of serum cholesterol.
There are many types of dietary fibres. They can be classified according to their chemical composition and their solubility. Some are insoluble and absorb water. Others are easily digestible and soluble. Most dietary fibers are rich in carbohydrates.
The human digestive system plays an important role, especially in adolescence. Research has shown that a high-fiber diet is a protective factor against diverticular disease. High-fiber diets have been linked to a better quality of living. Adults can reduce their risk of colorectal cancer by 10% by eating a minimum of 10 grams per day.
Recent research has shown that low-fibre diets may increase your risk of developing certain types of cancer, such as bowel cancer. Studies have also shown that a lack of dietary fibre is associated with an increase in the risk of heart disease. Evidence also suggests that a high fibre diet during adolescence could reduce the likelihood of developing breast cancer. The majority of international guidelines currently do not specify the type and amount of dietary fibre that is necessary for optimal health.
A variety of plant foods are recommended to provide the required daily fibre intake. Include whole grains, fruits and vegetables, and nuts and seeds. These foods can be added into soups, which will help to meet the recommendations. You can also add fiberrich foods to snacks like cereals, pies, pastas and other food items to provide the required dietary fibre.
You should discuss with your doctor the benefits of fibre if your child is concerned about their dietary habits. Children who suffer from gastrointestinal conditions such as irritable-bowel syndrome may need to be treated more intensively. Children under the age of two should consume at most 15 grams of fibre daily.
FAQ
How can I live my best everyday life?
To live a happy life, the first step is to discover what makes you happy. Once you are clear about what makes you happy and satisfied, you can move on to the next step. Asking others about their lives can help you to see how they live the best life possible.
You can also check out books like "How to Live Your Best Life" from Dr. Wayne Dyer. He discusses finding happiness and fulfillment throughout our lives.
What are the 7 best tips for a healthy and happy life?
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Eat right
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Exercise regularly
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Good sleep
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Get plenty of water.
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Get adequate rest
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Be happy
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Smile often
What is the difference in fat and sugar?
Fat can be a source of energy that is obtained from food. Sugar is naturally found in fruits and veggies. Both fats and sugars provide the same number of calories. But fats are twice as calories as sugars.
Fats can be stored in the body, which can lead to obesity. They may cause cholesterol buildup and lead to strokes or heart attacks.
Sugars can be quickly absorbed by your body and give you instant energy. This causes blood glucose levels rise. High blood glucose levels are dangerous as it can increase the likelihood of developing type 2 diabetes.
Statistics
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
- Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
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What does the term "vitamins" mean?
Vitamins are organic substances found naturally in food. Vitamins help us absorb nutrients from foods we eat. Vitamins cannot be produced by the body. They must be obtained from food.
There are two types of vitamins: water soluble and fat soluble. Water-soluble vitamins dissolve in water easily. You can find vitamin C,B1 or thiamine, B2 or riboflavin and B3 or niacin. B6 is pyridoxine. Folic acid, biotin and pantothenic are some examples. The liver and fat soluble vitamins are stored in fatty tissue. Vitamin D, E, K and A are some examples.
Vitamins can be classified according to biological activity. There are eight main types of vitamins:
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A - Vital for healthy growth.
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C - essential for proper nerve function, and energy production.
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D – Essential for healthy teeth, bones and joints
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E - required for good vision & reproduction.
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K - Required for healthy nerves and muscles.
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P – vital for building strong bones.
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Q - Aids in digestion and absorption.
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R – Required for making red blood vessels.
The recommended daily allowance (RDA) of vitamins varies depending on age, gender, and physical condition. The U.S. Food and Drug Administration sets RDA values.
For adults aged 19 or older, the RDA of vitamin A is 400mg per day. For fetal development, pregnant women require 600 micrograms per daily. Children ages 1-8 require 900 micrograms per day. Infants below one year of age need 700 micrograms daily. But, between 9 months to 12 months of age, the amount drops to 500micrograms per days.
Children aged between 1-18 years old who are obese require 800 micrograms per Day, while overweight children need 1000 micrograms every day. Children underweight or obese will require 1200 micrograms a day to meet their nutritional requirements.
Children ages 4-8 years who have been diagnosed with anemia need 2200 micrograms per day of vitamin C.
Adults over 50 years of age need 2000 micrograms per day for general health. Due to their increased nutrient needs, pregnant and breastfeeding women need 3000 micrograms daily.
Adults over 70 require 1500 micrograms each day, since they lose approximately 10% of muscle mass each decade.
Women who are pregnant and lactating need more nutrients than the RDA. Pregnant women require 4000 micrograms daily during pregnancy, and 2500 micrograms every day after birth. Breastfeeding moms need 5000 micrograms per daily when breastmilk production occurs.