What Food Contains The Most Fiber And Vitamin C

What Foods Are High In Vitamin C And Fiber

Spinach with Mustard

Despite the fact that heating reduces vitamin C concentration in foods, one cup of cooked mustard greens contains 117 milligrams of vitamin C, or 130 percent of the daily value . Mustard spinach, like many dark, leafy greens, is rich in vitamin A, potassium, calcium, manganese, fiber, and folate.

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Helps Prevent Breast Cancer

Pineapple is a fruit packed with nutrients that may help prevent breast cancer. Pineapples contain bromelain, an enzyme that helps break down proteins in the body. Bromelain is thought to be effective against tumor cells because it inhibits the growth of blood vessels that feed tumors.

Research shows that eating pineapple regularly may reduce the risk of developing breast cancer. However, there is no conclusive evidence that eating pineapple prevents breast cancer.

However, some experts believe that bromelain may help prevent breast cancer by reducing inflammation in the body. This means that eating pineapple may not directly prevent breast cancer, but it may help keep the disease at bay.

Fiber Per Medium Apple : 44 Grams

Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your dayâas long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals. Bonus: Apples are one of the 50 healthiest foods for women!

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What Are The Benefits Of Vitamin C Rich Foods

• Help fight cancer .
• Aid collagen synthesis .
• Help strengthen the bones and prevent osteoporosis ,.
• Recent research shows that vitamin C protects from atherosclerosis, inhibits LDL cholesterol oxidation, and improves arterial stiffness and lipid profiles .
• Vitamin C also helps in healing wounds .
• Scientists have found that vitamin C can help lower blood pressure .
• Researchers also believe that vitamin C is essential for maintaining oral health and preventing tooth loss .
• Vitamin C is also beneficial for preventing neurodegenerative diseases .
• Vitamin C may also treat and prevent obesity by attacking the root causes of weight gain .

While vitamin C is well-known for its immune-boosting properties, you need to include it in your diet to reap its many benefits since the body cannot produce it on its own. Including it in your diet would not only help protect your body from the damage of toxic free radicals but also boost your overall health and immunity. Though oranges, lemon, grapefruit, and other citrus fruits are commonly popular for being rich in vitamin C, you can include bell peppers, kale, broccoli, lychee, strawberries, or any of the other options listed above. Having a balanced diet including the above vitamin C-rich food options would help you see a visible difference in your skin, hair, and overall health over a period of time.

Chia Seeds Are Easy To Add To Any Meal

Want a simple way to sprinkle more fiber into your meal? Consider chia seeds. Chia seeds are particularly high in fiber, says McMordie, with one ounce clocking in at almost 10 g, per the USDA, which is about 35 percent of the DV.

This tiny superfood also comes packed with other pluses. Chia seeds are one of the richest sources of the plant-based form of omega-3 fatty acids,” says Sakimura, which makes them a healthy form of fat, according to the Mayo Clinic.

I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid, like milk, and letting them absorb the liquid overnight, says McMordie. And dont worry about them overpowering the flavor of your food. The seeds are pretty much tasteless you can get away with sprinkling them into almost anything, says Sakimura.

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Fiber Per Cup : 62 Grams

One half-cup serving of chickpeas contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don’t overload on calories, especially when they are not the main event of your meal a ¼ cup serving contains close to 200 calories in total. Use these chickpea recipes for more ways to get your fiber from these healthy beans.

What Foods Are The Highest In Vitamin C

The Office of Dietary Supplements notes vitamin C must be ingested to receive its benefits. Luckily, there are tons of different foods to choose from that are chock-full of vitamin C. Some, like red bell peppers for example, can provide more than 100 percent of your vitamin C intake for the day, says Moore.

People should always begin with a diet high in fruits and vegetables, says Michael Wald, MD, a registered dietitian in Katonah, New York, and host of the radio show Ask The Blood Detective. Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.

Note that cooking can also affect the nutrient content of foods. Because vitamin C is heat sensitive and water soluble, the longer you cook a food with vitamin C, the more C it loses, notes an article published in April 2018 in the journal Food Science and Biotechnology. The authors noted that microwaving a food with vitamin C led to better retention of the nutrient than boiling. If you can eat foods high in vitamin C raw, even better.

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The Health Benefits Of Fiber

The latest figures show that nine out of ten Americans are not eating enough fiberand people in other parts of the world are also falling well short. Part of the problem may be due to the association with bathroom habits. Yes, fiber offers a healthy and effective way to stay regular, but thats not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.

Some of the benefits include:

Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis , hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome . Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder and ulcers.

Diabetes. A diet high in fiberparticularly insoluble fiber from cerealscan lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Fiber Per 1 Cup: 76 Grams

Like its pretty little sister, raspberries, blackberries contain 8 grams of fiber per cup, towering over strawberries and blueberries . Make sure to keep these dark-hued berries where you can see them you’ll be more likely to reach for them when sweet cravings kick in. “I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis,” says Crandall. Keeping healthy foods in sight is on our list of the best weight loss tips.

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Pineapple Is Natural Diuretic

Pineapple has long been used as a diuretic or a fluid-retaining agent. According to the Mayo Clinic, consuming pineapple on a regular basis can help eliminate excess water and toxins from the body.

The Mayo Clinic also says that drinking pineapple juice may help treat kidney stones. In addition, pineapple juice may help prevent urinary tract infections.

What Is Soluble Fiber

The definition of soluble fiber is fiber that dissolves in water and is viscous and fermentable. Insoluble fiber is different than soluble fiber because it does not dissolve in water and remains intact while it travels through the digestive system.

One way you can tell if a food is higher in soluble fiber than insoluble fiber is to add water to it. If it appears to absorb water and become gel-like, which happens with foods like flaxseeds or oatmeal, then it contains a good deal of soluble fiber.

What are the best soluble fiber foods? Some soluble fiber foods include oat bran, barley, seeds and legumes like lentils or navy beans. Thats not all. Read on for a lengthier list of soluble fiber foods below.

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Whats In This Vitamin C Bomb Smoothie

For starters, everything in this recipe comes from the earth. Theres nothing artificial or unpronounceable in this smoothie. What does all of that mean? It means its naturally healthy. Ive chosen fruits that are packed with vitamin C, anti-inflammatory properties, and/or potassium.

Fresh pineapple, mango, naval oranges, banana, and ginger are all youll need to drink your way to more vitamin C. Youll blend everything in a blender along with some ice to chill things out a bit. Thats all.

Speeds Up The Healing Of Wounds

Vitamin C leads to collagen production, a protein present in connective tissues of the skin, muscles, and tendons. So regular intake of this vitamin is helpful in wound healing. Vitamin C speeds up the healing process, whether the wound is a minor or deep cut, broken bone or burns.

Vitamin C is the principal water-soluble antioxidant found in plasma. It is a two-fold action it oxidises itself and regenerates and activates iron or copper. Then it removes the damaging oxidising agent. The process helps in speeding up the wound healing process.

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Is Rice A Good Source Of Vitamin C And Fiber

Compared to maize, wheat, and potatoes, raw, long-grain white rice is a reasonably excellent source of calories, carbohydrates, calcium, iron, thiamin, pantothenic acid, folate, and vitamin E. It lacks vitamin C, vitamin A, beta-carotene, and lutein+zeazanthin, as well as a significant amount of fiber.

Vitamin C Side Effects

There isnt sound evidence that too much vitamin C can cause severe adverse effects on our health. Sometimes, people taking high doses of this vitamin can experience gastrointestinal problems, such as:

• abdominal cramps

There are some concerns that vitamin C overdose can lead to:

• kidney stone formation
• low levels of vitamin B12 and copper
• other serious health problems

Still, more research needs to be done to confirm these claims. However, the FNB developed Tolerable Upper Intake Levels for this vitamin.

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Immune Building Pantry Dishes: Savory Tomato Basil Soup

Without vitamin C, your body literally falls apart. According to the Science History Institute, back when vitamin C deficiency was a more prevalent issue, it caused peoples gums to bleed and teeth to fall out. The deficiency also caused internal hemorrhaging that eventually led to death. When physicians realized citrus fruits had a role in preventing scurvy, ships were stocked with lime juice.

Dont worry the chances of you getting scurvy in todays age are slim to none. Its something, at least in developed nations, that we really dont think about because vitamin C is in so many of the foods we eat daily. There are also plenty of vitamin C supplements out there, but Moore recommends getting nutrients from whole foods. The U.S. Food and Drug Administration does not regulate dietary supplements, and the agency notes theyre different from drugs in that they arent intended to treat, diagnose, prevent, or cure diseases.

Studies on vitamin C supplements are limited, but research has shown that ingesting foods with naturally occurring ascorbic acid is preferable to supplements, according to the Office of Dietary Supplements. And if youre already getting vitamin C from food, taking supplements may or may not be beneficial because any excess vitamin C is excreted from the body in the urine.

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What Is Psyllium The Fiber In Metamucil

Psyllium fiber, like the fiber found in Metamucil, is a soluble, viscous, gel-forming fiber that doesnât ferment. Not fermenting means that minimal gas is released, which helps it remain in your gut to trap and remove the waste that weighs you down.* In addition to helping with occasional constipation, studies on psyllium husk have revealed other benefits, including lowering cholesterol to promote heart health,â helping to maintain healthy blood sugar levels,* and extending feelings of fullness after eating.*

Regardless of what your source of fiber is, you should talk to your doctor and discuss how much fiber is right for you. Adding fiber too quickly can lead to gas or bloating. You should add fiber gradually over a few weeks to let your body adjust. Remember to drink plenty of water when adding a fiber supplement.

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Fiber Per 1 Cup : 56 Grams

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs.

Elderberries: 102 G 36% Dv

These tart berries have been around since the Stone Age, per the USDA National Agricultural Library, and are hailed for their nutritional benefits. For one, they’re a great source of dietary fiber, providing 36 percent of your DV in a cup.

And they’re packed with antioxidants that perk up your immune system and have been shown to reduce the length of colds and cold symptoms in an older 2004 study in âThe Journal of International Medical Researchâ.

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Sweet Potatoes: 392 Mg 44% Dv

If you’re looking for a more hearty source of vitamin C than citrus fruits or cruciferous vegetables, look to sweet potatoes. A 1-cup serving of baked sweet potato contains 44 percent of the DV for vitamin C.

Sweet potatoes are high in beta-carotene hence their orange color and have nearly 7 grams of fiber per cup.

Vegetables And Herbs That Provide Vitamin C

Here are some of the foods recommended by the NIH that contain vitamin C, as well as flavonoids and bioflavonoids that work with vitamin C. All recommended daily values are found in the NIH Dietary Supplement Label Database. Below, find their vitamin C content and DVs:

• Red and Green Chili Peppers One red chili pepper contains 64.7 milligrams of vitamin C, or slightly more than 100 percent of the DV.
• Bell Peppers A 1-cup portion of chopped red bell peppers has 190 mg of vitamin C, or 211 percent of the DV.
• Parsley and Thyme One teaspoon of thyme, for example, has 1.3 mg of vitamin C, or 1.4 percent of the DV.
• Dark Green Leafy Vegetables This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, 1 stalk of broccoli has 134 mg of vitamin C, or 148 percent of the DV.
• Potatoes1 medium-sized potato contains 42 mg of vitamin C, or 70 percent of the DV.

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Firm Tofu: 58 G 21% Dv

Tofu is an incredibly versatile and inexpensive source of plant protein, which is why it’s so popular among vegans and vegetarians. It’s made from curdled soy milk that’s been drained and pressed into a block â the longer it’s pressed, the more firm the tofu becomes.

Protein-packed tofu is one of the best foods high in fiber and low in carbs, accounting for 21 percent of your fiber DV and only 7 grams of carbs in 1 cup. It’s also a great source of calcium, iron, zinc, magnesium and potassium. Try it in these anything-but-bland tofu recipes.

What Can I Do To Boost The Amount Of Fiber In My Diet

Here are 16 methods to increase your fiber intake.

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Fiber Per Medium Fruit : 55 Grams

One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin intact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off!

Foods High In Fiber For Good Gut Health

Fiber is an incredibly important nutrient, but it does way more than just prevent constipation.

Dietary fiber helps you feel full, improves digestion, lowers cholesterol levels and is linked to a lower risk of a myriad of chronic diseases including heart disease and certain cancers, per the Mayo Clinic.

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How Much Fiber Do You Need?

The American Heart Association recommends 25 grams of fiber per every 2,000 calories you eat each day. So if you’re on a 1,500-calorie diet, you need about 19 grams of fiber per day if you eat 2,500 calories a day, you need about 31 grams of fiber.

Eating 25 to 29 grams of fiber a day is linked to a 15 to 30 percent lower risk of all-cause and heart-related mortality, per a February 2019 meta-analysis in âThe Lancetââ.â However, most people get less than 20 grams of fiber per day.

There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like material â it can help maintain healthy glucose and blood cholesterol levels, per the Mayo Clinic. Foods high in insoluble fiber help move food through your digestive system, which is why it is especially great for folks with constipation.

Below, find a list of the top foods high in fiber. Note that the FDA’s Daily Value percentages are based on eating 28 grams of fiber per day.

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