5 FIBER-RICH FOODS TO EAT ON SUMMER
5 FIBER-RICH FOODS TO EAT ON SUMMER
Just as darkened clouds surrender to the sunny skies and the warmth of the summer sun overpowered the cold breeze, virtually everything experiences a refreshing turnaround.
The faces become happier, the clothes become shorter, the days become longer, and the food choices of the people become a lot cooler.
The watermelon slushie replaces steaming latte at the café next door. You Preferably stay with a chilled Mojito and a light sandwich for your dinner rather than a hot bowl of mixed veggie soup.
What you should do is to prevent your digestive system during the hot summer months to suffer a blow at the cost of your wandering palate.
Aside from fiber-rich foods hold your gut in good shape by supporting healthy bowel movements, they are also helpful in losing weight by keeping the hunger pangs remotely for long times.
Here below are the five fiber-rich foods you should include in your summer diet:
1. Leafy Green Veggies
Leafy greens have been known to be the healthiest veggies of the lot, due to their high nutritional content. Aside from their richness in dietary fiber and low calories, it is also very cooling, due to their high water content.
Leafy greens are also great sources of nutrients like vitamin C, vitamin K, calcium, folic acid, iron, potassium, and magnesium. They also contain large quantities of antioxidants like lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Calcium and vitamin K help ameliorate bone health. Vitamin C aids in the formation of collagen, which is the skin’s structural protein liable for its elasticity and tone.
Leafy greens, which rich in magnesium also help in lowering the risk of type-2 diabetes.
The antioxidants in green veggies help in fighting the formation of free radicals, protecting against cardiovascular diseases, premature aging, cancer, and diabetes.
Aside from the Berries pleasing your palate, this fiber-rich food full of antioxidants are known to fight against many health hazards like stroke, cancer, and age-related degenerative diseases.
Berries, particularly strawberries, are alkaline and help generate cooling energy within the body. They offer a healthy dose of dietary fiber that lowers the risk of constipation and hemorrhoids and also the risk of cardiovascular diseases.
3. Bell Peppers
spicy peppers as you have been taught induce a lot of heat in your body, and this is not what you will like during the summers. The truth, however, is that these veggies make you sweat and thereby assist in cooling down your body.
According to the Harvard University Health Services, a cup of bell peppers comprises 1.7 grams of dietary fiber that equivalent to 9% of our daily fiber recommendation. They are rich in immunity-enhancing antioxidants, vitamins A, E, and C and low in calories.
A study by Cancer Research reveals Capsaicin contained in peppers inhibits the growth of prostate cancer.
Although melons may not be recognized as the greatest sources of fiber, they hereby contain reasonable amounts in addition to many other health-enhancing benefits.
Melons high water content help in preventing dehydration and keep you refreshed and invigorated as the temperatures rise. Melons are good sources of vitamins A and C. Watermelons are rich in lycopene, that prevents cellular damage, cancer and lowers the risk of cardiovascular diseases.
5. Coconut Water
A delicious and healthy alternative to calorie-packed and processed juices during summer is coconut water. Coconut water contains 2.6 grams of dietary fiber that equivalent to 9% of your daily fiber requirements.
This fiber-rich food helps in maintaining healthy electrolyte balance within the body as it comprises essential minerals like sodium and potassium. Coconut water also contains vitamin C, vitamin B-6, riboflavin, folate, niacin, and thiamin. It causes a reduction in the symptoms of common health problems like nausea and dehydration experienced during the summer months.