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Baddha Konasana- Benefits, Steps and Precautions

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Do you sit for long time to complete your work? Do you feel pain in your spine or thighs? Here is a solution for all your worries related to body stress. Baddha Konasana or Bound angle pose is a pose that will help you to open deepest part of the hip muscles. It relieves you from body stress that come up due to workload and is good for those who seat for long time in same position. It strengthens your core and helps to lengthen your spine. 11 BENEFITS OF BADDHA KONASANA : It opens up the hips and stretch the inner thigh muscles It strengthens the abdominal muscles, the back and improves posture It involves spine stretch which activates muscles of the back It stretches your groins, knees and inner thighs It gives you great relief from the symptoms of menstruation and menopause It relieves you from abdominal cramps It improves the blood circulation by stimulating heart A pose that relaxes your mind and helps to reduce stress, mild depression and anxiety It reduces fatigue and gives you

21 Fibre rich foods and Health Benefits

 In this post, we are going to have a look to following points :

1. Intake amount of fibres

2. Health Benefits of fibres

3. Fibre rich foods

To know about fibre, click here 





According to guidelines by government in July 2015, everyone should intake 30 grams of fibre per day for balanced diet.  To fulfil this need you can either eat fruits and vegetables or fibre supplements. Of course, Fruits and veggies are priority. 

Fibre quantity according to age of people :

2-5 years old - needs about 15 grams of fibre per day

5- 10 years old - needs about 20 grams

11-16 years old - needs about 24 grams 

According to Academy of nutrition and dietetics one should consume 14 gram fibre for every 1000 calories per day

An adult women should consume 24 grams of fibres and men should consume 38 grams. 


As nowadays, children are most likely to eat junk foods and avoid home cooked foods. Doing so, they are remaining far from balanced diet including fibres. Encourage them to eat plenty of fruits and vegetables. This will ensure you that they are getting required amount of fibre. 

People like to drink juice directly without putting any efforts of cutting it. Or may be some of you eat fruits by peeling it's skin. 

Do you think it is right way to eat fruits? 

Absolutely no !!! 

If you also do the same then, you are in wrong way of health improvement. It will not add 100% health benefits but instead will give half of it. 

You will be astonished to know that you should not peel fruits as it's skin contains lots of fibres which are good for health. 


Why fibre foods are important? 

Do you want to stay healthy , free from health related issues this year? 

Well... You may have heard about fibre foods. It will help you to lose body weight, low blood cholesterol levels, balance blood sugars and will protect your heart. 


Health Benefits of fibres :

1. Weight loss

Eating sufficient amount of fibre daily may help you to loss your weight . Fibre rich foods prevent your body from absorbing most of the calories that you get from foods you eat. It will make you fill up faster and will keep you satisfied for long period of time. To travel through digestive tract, fibres need to bind with fats and sugars molecule which decreases number of calories that you eat. 


2. Normalizes bowel movement



If you are facing any bowel related health issues then, fibre is great choice for you. It increases weight and quantity of stool because of which stools get soften. Bulky stool can be easily passed which gives you relief from constipation. If you are facing diarrhea then fibre will help you to get rid of it too. Fibres will solidify the stool by absorbing water and makes it bulky. Fibres will also help you by lowering the risk of causing hemorrhoids. It will decrease risk of colorectal cancer. 


3. Boosts gut health 

It's very necessary to have healthy gut and to get relief from stomach related health problems. Fibres helps to make your digestive system healthy by causing normal excretion and less bloating. And, you know the impact of healthy digestion on your body and mind. 


4. Lowers cholesterol levels

Fibre foods like beans, oats, oat bran and flaxseed help you to lower blood cholesterol. It decreases low density lipoprotein or bad cholesterol levels. Fibres reduces blood pressure and heart related disease too. 


5. Decreases rate of heart disease



Many studies are done over several years and found that fibres can reduce heart disease. It helps in reducing blood pressure. According to studies review in 2017, it is found that people who regularly take intake of sufficient fibre are more likely to have less rates of heart disease. 


6. Reduce risk of diabetes

High fibre foods particularly soluble fibre foods slow down the absorption of sugar and helps you to reduce diabetes. Insoluble fibre foods are likely to reduce risk of type 2 diabetes. 


21 Fibre rich foods :

1. Pears 

➡ It is tasty and nutritious fruit. It is best source of fiber 

➡ It contains 5.5 gm fibre content in medium sized raw pear or 3.1 gm fibres/100 gm 

2. Strawberries

➡ It is delicious in taste. It contains Vit. C which acts as antioxidant and contains Manganese

➡ It contains 2gm fibres / 100 gm or contains 3gm fibres in 1cup fresh strawberry

3. Avocados

➡ It contains lots of fibres and is rich in Vitamins and Minerals. It is rich in Potassium, Magnesium, Vit. C, E and B

➡ It contains 10 gm fibres in 1 cup raw avocado or 6.7 gm fibres / 100 gm

4. Apples

➡ It is sweet, juicy and contains proteins, carbs, natural sugar with no fat. 

➡ A medium sized apple contains 4.4 gm fibres or 2.4 gm fibres / 100 gm

5. Raspberry

➡ It is loaded with Vit. C and Mn. It also contains Vit. A , B, calcium and Zinc. 

➡ 1 cup of raspberry contains 8gm fibres and 6.5 gm fibres /100 gm

6. Bananas

➡ It is good source of fibres . It contains Vit. C, B6 and K

➡ Medium size banana contains 3.1 gm fibres and 2.6 gm fibres/100 gm

7. Blueberries 

➡ It is sweet in taste and is mostly used in making jellies , pie, jams and muffins and other foods. 

➡ It contains 2.4 gm fibres / 100 gm

8. Blackberries

➡ It contains 5.3 gm fibres /100 gm

9. Popcorn

➡ It is a snack food made up of corn. You can consider popcorn as junk food but it's nutritious and adds benefits to your health. It is rich in zinc, folate and vit. A

➡ 1 cup of popcorn contains 1.2 gm fibre content

10. Almonds

➡ It is rich in mono unsaturated and poly unsaturated fatty acids. It also contains vit. E and antioxidants. 

➡10 almonds contain 1.5 gm fibres

11. Carrots

➡ It is tasty, crunchy and nutritious food high in vit. B6, potassium , Magnesium and beta carotene. 

➡ 1 cup of raw carrots contains 3.6 gm fibres and 2.8 gm fibres /100 gm

13. Moong beans



➡ You can soak moong and eat it. It is source of vit. B6 

➡ It contains 7.6 gm fibres /100 gm

14. Lentils

➡ It contains 7.6 gm fibres /100 gm

15. Chickpeas

➡ It contains 6.4 gm fibres /100 gm

16. Soyabeans

➡ It contains 6gm fibres /100 gm

17. Green peas

➡ It contains proteins, Vit. A and C

➡ It contains 4.1 - 5.5 gm fibres /100 gm

18. Potato

➡ It is staple food and contains Vit. B, C and magnesium

➡ 1 potato with skin contains 6.3 gm fibres

19. Sweet potato

➡ one large sweet potato with skin contains 5.9 gm of fibres

20. Broccoli 

➡ one cup of cooked broccoli contains 5.1 gm fibres

21. Pumpkin

➡ It is source of Vit. A ,K and calcium. 

➡ It contains 3.6 gm fibres

Above are fibre rich foods that you should eat to get the required amount of fibre content daily. 

Highlights

  • Have a daily required intake of fibre content. 
  • An adult women should consume 24 gm and men should consume 38 gms of fibre daily. 
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