Fiber, the secrets of healthy life and longevity
Want a healthy life and longevity? Insufficient consumption of fiber every day is one of its secrets!
Reproducing vegetables and fruits is a medical recommendation that may already be familiar in the ears. Then, have you done it? If not, as a gesture! The reason, it is no secret that vegetables and fruits contain fiber, which is good for supporting body health and extending life.
In fact, scientists have long known that eating fibers is the first step to a healthy and longevity life. This is because fiber has been proven to provide a variety of benefits as follows:
- Away from chronic diseases
Many studies have attributed a diet of high fiber to longevity and a healthier life. This substance has been linked to the function of protection against diseases and reduces the risk of various chronic conditions, including type 2 diabetes, food allergies, even inflammation of joints or arthritis.
In a study, it is also said that the Ugandan people consuming plant food containing high fiber are spared from the common types of diseases that easily attack the Europeans and Americans. Also, research in the late 80s discovered that the population in the long-lived Japanese countryside has a high fiber dietary habit.
- Invites microbial or bacterial good for digestion
A study in 2017 found evidence of the importance of fiber. This nutrient is very related to the development of good bacteria in the human colon.
The better the good bacteria that exist inside the intestines, the thicker the mucus wall of the intestine. This makes the body more protected from the dangers of the surrounding evil bacteria.
Not only that, but high levels of good bacteria in the intestines are also associated with better digestive function and lower levels of body inflammation.
- Help lose weight
High fiber foods have a tendency to give a sense of satiety longer. This raises the feedback mechanism to the brain, by providing a lower response to the eating desire.
After all, fibers carry a lower number of calories than other types of food. Thus, the calories consumed by the body will significantly decrease. In other words, high fiber foods can help in losing weight and keep you from being overweight or obese.
Also, there is a study from the University of New Zealand published in the medical journal "The Lancet" in February, mentioning, people who eat a lot of fiber is longer.
More clearly, people who eat 25-29 grams of fiber per day are less likely to die over a certain period compared to people who consume less fiber.
Also, those who eat more fiber have lower body weight, lower blood pressure, as well as blood sugar and cholesterol levels.
The study was obviously not the first study to try to prove the benefits of fiber, but it is one of the biggest studies to show that fiber itself is an important factor, whether it is the source of fruit, vegetables, grain, or nuts.
Recommended fiber Portions
According to the Academy of Nutrition and Dietetics, the recommended daily fiber intake is 25 grams for young women and 38 grams for young men. Slightly different from women and men over 50 years of age, the required daily fiber intake is 21 grams and 30 grams.
So one of the long healthy secrets of longevity is adequate fiber needs. If not enough needs every day, immediately enough to include various vegetables and fruits in the daily meal menu. Even so, avoid excess fiber consumption because it can cause problems in the gastrointestinal tract. Eg gas in the stomach and blockage in the intestines. If there is a certain health condition, consult a doctor to determine the portion of fiber that corresponds to the condition of the body.