Dietary fiber has significant benefits for kidney health, stable blood sugar and lowering calcium. Although many people know that fruits are an important source of dietary fiber, do you know which fruits have the highest fiber content? In this regar...
Dietary fiber has significant benefits for kidney health, stable blood sugar and lowering calcium. Although many people know that fruits are an important source of dietary fiber, do you know which fruits have the highest fiber content? In this regard, nutrition expert Hong Taixiong shares three fruits with the highest dietary fiber: raspberry, blackberry and bakery, and explains why their fibers are particularly high.
3 fruits have amazing fiber content1. Raspberry: 6.5 grams of dietary fiber per 100 grams
Raspberry is one of the highest dietary fiber fruits, of which about 70-75% It is an insoluble fiber (such as fiber and lignin), mainly derived from its small stone fruit structure and rich seeds.
. Rich seed content: Each raspberry is composed of many small stone fruits. The seeds are rich in insoluble fibers, which help promote duct peristalsis and prevent constipation.
. Lower moisture: Raspberries have about 85% moisture, which is slightly lower than other fruits, so the fiber ratio appears to be higher.
. Soluble fiber (fruit): Although the proportion is low, it can help stabilize blood sugar and calcisterol.
The high-fiber structure of raspberries not only promotes kidney health, but also helps to enhance the feeling of footwork, suitable for those who want to control weight.
2. Blackberry: contains about 5.3 grams of dietary fiber per 100 grams. Blackberry and raspberry are of the same savovia and have a similar polymeric fruit structure. Its dietary fiber mainly comes from rich seeds and thicker peels.
. High fiber size of seeds and peel: Blackberry has a smaller seed, but it is large in number, rich in insoluble fiber, which helps increase titration and promotes defecation.
. Antioxidant fiber combination: Blackberries are rich in polyphenols and anthocyanins. These antioxidants combined with dietary fiber combination can help reduce inflammation and oxidative pressure in the kidneys.
. The moisture ratio is suitable: the moisture content of blackberries is about 86%, which is lower than that of ordinary fruits, and the fiber ratio is naturally higher.
High fiber combined with the double effect of antioxidants makes blackberries a high-quality fruit that protects the kidneys and resists aging.
3. Guava: Each 100 grams contains about 5.4 grams of dietary fiber (when eaten with peels)
The dietary fiber of Baa comes from peels, flesh and seeds, and contains a large amount of soluble fiber (fruit), which is particularly beneficial for stabilizing blood sugar and pyrosterol.
. Soluble fibers of flesh and peel: Bale is rich in fruit gel, which can help prolong the absorption of sugar and stabilize blood sugar.
. Hard fiber of seeds: Bale's seeds contain a certain amount of lignin and fiber. Although the quality is hard, the fiber content cannot be ignored.
. Low heat and high fiber: It can not only increase the feeling of foot but also not easily cause excessive heat. It is an ideal choice for people who want to control weight.
Bale's high fiber combined with rich vitamin C not only promotes squirming in the kidneys, but also helps to strengthen immunity.
Why are these three fruits particularly high in dietary standards?
1. The ratio of seeds to peels is high: the ratio of seeds of raspberries to blackberries is rich in insoluble fibers. The peels and seeds of Bale are also the main sources of fibers.
2. The moisture ratio is lower: the moisture content of these three fruits is lower than that of ordinary fruits, and the content is relatively concentrated, so the content is naturally higher.
3. Rich fiber types: Raspberries and blackberries are mainly insoluble fibers, and barbecue has a large number of soluble fibers (fruit gel), which can help the kidney tract and blood sugar.
How should you choose?
. Want to promote bowel movement and kidney health: It is recommended to eat raspberries and blackberries because their insoluble fiber is particularly high.
. Want to stabilize blood sugar and pyrosterol: It is recommended to eat bali because it has a rich fruit content.
. Want to enhance immunity and antioxidant: These three fruits are rich in vitamin C and antioxidants, suitable for consumption on the fly.
