Categories Vitamins and minerals

Where are the fibers

Where are the fibers

Fiber

Fiber is one of the most important nutrients of plant, and it is characterized by its inability to digest, but it is useful in being able to push food easily in the large intestines in humans, which helps facilitate the process of excretion of feces from the body. Fiber consists mainly of substances known as Non-starchy polysaccharides, such as cellulose, and some other compounds such as lignin, iodine, dextrin, pectin and plant candles.

Health institutions, led by the American Medical Association, recommend the intake of fiber on a daily basis for the greatest benefit of this type of food. Men over the age of 50 should consume thirty grams of fiber daily, 50-year-old women should eat 25 grams of fiber, while about twenty-one grams of fiber should be consumed by people older than 50 years of age, And Here are some of the most prominent types of foods that contain adequate amounts of fiber beneficial to the human body.

Fiber sources

fruits

  • Raspberry: Contains about eight grams per cup.
  • Non-peeled apples: Approximately four and a half grams per medium grain.
  • Orange: Approximately three grams per medium grain.
  • Bananas: Approximately three grams per medium grain.
  • Strawberry cut into half: about three grams per cup.
  • Non-peeled pears: five and a half grams for each medium grain.
  • Raisins: Approximately one gram per sixty tablets.
  • Tin dried: 1.5 grams for each medium-sized bread.

Legumes, seeds, and nuts

  • Lentils cooked: about fifteen and a half grams per cup.
  • Black cooked beans: about 15 grams per cup.
  • Cooked stew: about sixteen grams per cup.
  • Lima cooked beans: 15 grams per cup.
  • Almonds: about three and a half grams for every twenty-three tablets.
  • Canned and cooked vegetarian figs: approximately 10 grams per cup.
  • Peanuts: Approximately three grams per forty-nine tablets.
  • Sunflower seeds: about ten and a half grams per cup.

Cereals

  • Cooked barley: about six grams per cup.
  • Pasta cooked: about six grams per cup.
  • Bran flakes: Approximately five grams for three quarters of a cup.
  • Popcorn: three and a half grams per cup.
  • Whole grain bread: approx. Grameen per piece.
  • Brown rice cooked: about three and a half grams per cup.