Do you associate the functions of fibers in the body mostly with the restroom? Well, most of you would do so seriously or jokingly. In contrast to this, leave aside the dietary functions of the fibers, these vital elements of a balanced diet are also responsible for preventing many heart and liver-related diseases.
Dietary fibers are one of the integral elements of the diet of humans, which are available in two forms- soluble and insoluble. The soluble fibers turn to gels in the digestive tract and help in slowing down the digestion process, due to which the body-cholesterol and blood-sugar always remains constant.
Insoluble fibers on the other hand help in increasing the bulk of stools which facilitates easy passage of waste out of the body. According to the ‘Institute of Medicines’ the recommended daily intake of fibers for men under 50 is 38 grams per day, while for women, it is 25 grams per day.
The use of fibers would decrease as the person ages, due to decrease in amount of food consumed.
Human beings get the stipulated amount of fibers through various sources, but the most efficient sources are as follows:
Peas and Lentils: Used in various kinds of savory dishes, peas and lentils are good sources of fibers and could provide more than 15 gram of fiber when taken a cup full of the same in cooked state.
Beans: Various kinds of beans such as black beans, kidney beans and lima beans etc. are perfect sources of fibers. A cup full of these in cooked or uncooked state could provide 12 to 15 grams of fibers to the human body.
Artichokes: Artichokes are also used to prepare many kinds of culinary dishes and these veggies are too full of efficient dietary fibers for the human body requirements.
Broccoli: Broccolis are the green veggies, much to the disagreement of taste buds of many. But these vegetables are good sources of various nutrients, one of which are dietary fibers. You could consume broccolis in any cooked dish and in turn, replenish the needs of digestive fibers in the body.
Raspberries and Raspberry Juices: Raspberries are the delicious fruits that apart from meeting the taste requirements of humans, are the excellent sources of dietary fibers as well. The whole fruit as well as Raspberry Juice could be helpful in reloading the body with vital dietary fibers, besides other imperative minerals and antioxidants.
Blackberries: Blackberries too, are the sheer combination of taste and health that provide for the needs of dietary fibers as well. These even find application in many desserts and cocktails and could fulfill the fiber requirements of human body in a trice.
Whole-Grained Foods: Food items that are made up of whole grains such as whole-wheat breads and pancakes etc. could help in replenishing the fiber needs in the human body.
Fibers are one among everyday requirements of the human body and lack of these for a considerable time may give rise to troubles such as constipation, diarrhea, weakness and heart diseases. Therefore, make sure to consume these in appropriate quantities for the efficient body functioning.
Those small, brightly colored and succulent raspberry fruits have met the taste buds of almost all and in turn, they always tend to satisfy you with their sheer taste and rejuvenating flavors. Don’t be surprised if it is said that Raspberries are one of the healthiest fruits on the earth and researchers have proved this effectively.
Raspberries are one of the members of the rose family and hence are their prominent colors and taste. It was grown mostly in the temperate regions of Europe and America, but it has slowly extended its roots to many other parts of the world.
Nutritional Value of Raspberry Fruits:
Raspberry Fruits are a huge storehouse of many important nutrients and phytochemicals that hold utmost value to the human body. It is a home to many important macronutrients such as carbohydrates, proteins, fats and dietary fibers, while vital micronutrients such as Vitamin A, B, C, E and K are also present in an effective amount.
Apart from all these, while you consume raspberry fruits or its substitutes, these would accompany phytochemicals such as folate, niacin, pyridoxine, riboflavin and carotenes etc, while a hoard of minerals such as Sodium, Potassium, Iron, Copper, Manganese, Magnesium, Calcium and Zinc etc. also make up an effective content of this juice.
Health Benefits of Raspberry Fruits:
The endless list of nutrients that are contained in small but powerful raspberry fruits have immense benefits for the human body. Some of the important functions which raspberries could serve in the human body are:
Weight Reduction: There is no need to give up the delicious food items now, if you wish to reduce your body weight. Raspberries are a sheer combination of taste and health and do not contribute in increasing human weight. 100 grams of raspberries may contain only 52 calories while an effective content of dietary fibers is also found in the same. Due to this, even if you load your stomach with the fruits, your body-weight would have negligible effect.
Skin Health: Raspberries are said to have a magical effect on the human skin owing to the effective content of Vitamin C in the fruits. Due to this, it helps in preventing age effects such as wrinkles, fine lines, age-spots and skin disorders etc. Raspberries are also found to be effective in protecting skin from the harmful solar radiations and this accounts for their presence in many cosmetic products as well.
Eye Health: Raspberries are even found to be effective in many sorts of eye troubles and help in preventing loss of vision due to age. These juicy berries even have the potential to prohibit age-related disorders such as cataract, glaucoma and macular degeneration etc.
Body Immunity: The presence of immunity-boosting minerals and phytochemicals ensures that these little, red fruits help in prohibiting the toxins and foreign elements from effecting the body and thereby they help in keeping the body disease-free. These fruits are also found to be a great remedy for many sorts of allergies, inflammations and infections etc.
Overall Body Vitality: The healthy raspberries are vaults that store immense amounts of nutrients and therefore, they target to benefit almost every organ of the human body, outer or inner. Due to this, the body functions are performed rigorously and the person would never run out of body-energy.
Alternatives of Raspberries:
Due to the highly perishable nature of raspberries, it is not generally easy to store the fresh fruits for a long period. This is why raspberries could be obtained in frozen forms as well. Many of you would have also tasted many dishes and desserts that are prepared with the fruits such as tarts, jams and jellies etc.
Apart from all these, there are other prominent commercial forms of raspberries such as:
Raspberry Juice: As these fruits are highly succulent and contain an effective amount of water, the juice from the fresh fruits could be easily extracted and bottled. This raspberry Juice is an efficient replacement of the same delicious fruits and could serve as its alternative in benefitting the human body.
Raspberry Capsules: These are the organic remedies that are prepared by heating the raspberry juice to favorable temperatures and using the residue obtained to form capsules.
As a warehouse of innumerable healthy benefits, raspberries could be called one of the healthiest fruits on earth without exaggeration and you could include these in your daily diet to have all the benefits which you crave for.