HIGH FIBER AND IRON Rich foods high on fiber and iron have been shown to help people maintain a healthy weight and improve their health, according an article in the American Journal of Clinical Nutrition.
“Iron is a nutrient that protects against the growth of cancer cells,” said Jennifer Rinaldi, PhD, a professor of nutrition and food science at the University of California, Davis.
“Fiber is a very important nutrient in our diet because it helps the body absorb and metabolize fats and other nutrients, which helps us have a healthy and active lifestyle.”
Rich foods rich in fiber and other antioxidants such as folate, zinc, and selenium are also shown to be associated with better health.
The most nutrient-rich foods include dark leafy greens, fresh fruit, dark leaf vegetable, whole grains, beans, nuts, seeds, beans and whole grains with added nuts and seeds, legumes, and beans and lentils.
“When it comes to nutrition, the most important thing to do is to eat fruits and veggies rich in vitamins and minerals,” Rinald said.
“You’re getting a whole lot of nutrients from these foods.”
Fruits and vegetables high in antioxidants and fiber are good sources of antioxidants and help prevent and treat many common ailments, such as obesity, diabetes, cardiovascular disease, arthritis, and cancer.
Vitamin E and calcium are also good sources, especially in the form of calcium carbonate.
“High levels of vitamin E and high calcium are beneficial to the body,” Rialdi said.
Vitamin D is a hormone that is produced by the body to regulate how it regulates its immune system.
Vitamin K is a chemical that protects the body from UV rays and cancer-causing UV radiation.
“It is known that vitamin K plays a key role in immune function and is important in protecting against various cancers,” Rina Henningsen, MD, MPH, a board-certified family medicine physician in private practice, said.
Vitamins A and D help the body convert certain foods to energy.
Vitamin C, which is also found in fruits and vegetable juices, is another important nutrient.
“Vitamin C helps us get energy from the food,” Rinsy said.
Foods rich in vitamin C are good in preventing cancer, and eating foods rich with vitamin C, such the citrus fruits and the orange juice, are also helpful in reducing inflammation and inflammation-related diseases.
Some studies have linked high levels of folic acid to a lower risk of breast cancer.
Foods with high levels include broccoli, spinach, spinach leaves, carrots, brussels sprouts, broccoli florets, and red kidney beans.
Foods high in calcium are high in magnesium, which can help with the healing of bones and muscles.
“People who eat more calcium are less likely to develop osteoporosis,” Hennensen said.
Some research has linked eating more fruits and fruit juices with higher levels of fiber and magnesium.
“If you’re getting enough fiber and vitamin K from your vegetables, it’s great,” Rini said.