The top 10 of the richest ingredients in fiber to prepare the healthiest shakes

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The top 10 of the richest ingredients in fiber to prepare the healthiest shakes




Fiber is a key nutrient in every shake, noted for its benefits to improve the digestive process, lose weight, and improve cardiovascular health.


© Image by silviarita from Pixabay
Fiber is a key nutrient in every shake, noted for its benefits to improve the digestive process, lose weight, and improve cardiovascular health.


Today the health and nutrition trends are evolving and put all kinds of food and drinks, which are related to great medicinal benefits. Based on it the consumption of smoothies has greatly increased its popularity, which is directly related to its nutritional value and therapeutic properties.

Among the great genius about the smoothie consumption in principle is its easy preparation and its unbeatable benefits for increase intake of essential nutrients, through accessible and healthy food.

The truth is the consumption of smoothies is a eating habit which is related to great benefits for lose weight and also keep it off, strengthen the immune system, prevent diseases, maintain a healthy gut, regulate the levels of cholesterol, triglycerides and glucose and purify the body.

Various specialists in nutrition and medicine agree that there are specific food groups, that a healthy smoothie and with health benefits it must contain. And among the main ones, those ingredients that shine for its dietary fiber content, among which stand out fruits, vegetables, whole grains, seeds and all kinds of superfoods, of great healing power.

The fiber is he fundamental nutrient to take to another level morning smoothies, is related to properties for improve the digestive process, regulate intestinal transit, benefits heart health, is satiating and great slimming potential. Best of all, most foods rich in fiber also stand out for providing other nutritional and medicinal qualities. They are usually foods with a magnificent content in vitamines, minerals, antioxidants, Omega 3 fatty acids and proteins.

The 10 foods richest in fiber, to make smoothies:

1. Avocado

Avocado is liquid gold for health, is a nutritional treasure that is characterized by unmatched content in healthy fats and minerals like magnesium and potassium. They shine for their fiber content, they provide up to 13 grams per piece. They are characterized by their weight loss benefits, protect cardiovascular health, promote the proper functioning of the nervous and muscular systemThey also strengthen the immune system.



Avocado smoothie. / Photo: Courtesy


© Provided by El Diario
Avocado smoothie. / Photo: Courtesy

2. Chia seeds

Considered one of the most powerful superfoods of the nature. They are only small in size as they are a nutrient pump among which stands out its spectacular content in Omega-3 fatty acids, antioxidants and a long list of minerals. They shine for their great contribution in fiber, which provides approximately 10 grams per ounce and is related to benefits for regulate intestinal transit Y facilitate waste disposal.



Chia seeds. / Photo: Pixabay


© Provided by El Diario
Chia seeds. / Photo: Pixabay

3. Avena

Considered the queen of cereals, the oats it cannot be absent from any balanced diet. It stands out for its high content in proteins, slow-absorbing carbohydrates, minerals and antioxidants. Only half a cup contributes 10 grams of fiber, which is related to benefits to promote weight loss, improve digestion and cardiovascular health.



Avena. /Foto: Shutterstock


© Provided by El Diario
Avena. /Foto: Shutterstock

4. Raspberries

The raspberries not only are they incredibly attractive and succulent, stand out for their extraordinary nutritional composition. They stand out for their extraordinary antioxidant content, which gives them great anti-inflammatory, cardiovascular benefits and they are a great ally against diabetesas they regulate high levels of glucose in the blood. Its fiber content is particularly striking, a cup provides 8 grams.



Raspberries / Photo: Shutterstock


© Provided by El Diario
Raspberries / Photo: Shutterstock

5. Flax seeds

The flax seeds, also known as linanza are a food of great nutritional power and are popular for their enhancement benefits digestive health and accelerate intestinal transit. Its medicinal benefits are related to its contribution in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes omega-3s), 2 grams of dietary fiber Y 37 calories.



Flax seeds. / Photo: Shutterstock


© Provided by El Diario
Flax seeds. / Photo: Shutterstock

6. Blueberries

The Cranberries belong to the berry family and are distinguished by their shades that go from blue to red and a flavor that balances well between sweet and sour. Among its main qualities is its unmatched antioxidant content, are low in calories, a great ally against free radicals and to lose weight, ideal to combat premature aging. Its contribution in fiber is quite considerable, a cup provides 4 grams.



Blueberries. / Photo: BBC


© Provided by El Diario
Blueberries. / Photo: BBC

7. Cocoa powder

Cocoa powder in their raw and pure versions It is considered one of the most valued superfoods today. It is a product of immense versatility and is considered a delicious gift of nature from great antioxidant power, is a natural stimulant and a magnificent antidepressant. Best of all, it’s the Perfect complement to fill all kinds of shakes with flavor, energy and fiber, 2 tablespoons provide 4 grams of fiber.



Cocoa powder./oto: Gabriele / Pixabay


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Cocoa powder./oto: Gabriele / Pixabay

8. Banana

The bananas they are probably the most iconic in all kinds of shakesThey are the perfect fruit for their nutritional composition, delicious flavor and great consistency. Contains simple sugars which provide immediate energy and they are very rich in vitamins and mineralss, like potassium that helps combat fluid retention and high blood pressure. They are a great ally for digestion, strengthen the immune system, fight anemia, chronic fatigue and prevent diseases. A medium piece of banana provides 3 grams of fiber.



Bananas / Photo: Shutterstock


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Bananas / Photo: Shutterstock

9. Bitter chocolate

The chocolate is the perfect touch to fill with flavor, aromas and consistency all kinds of smoothies, can be used as part of the liquid or as a delicious garnish on top. In their pure versions (from 70% cocoa) and without sugar, quite contrary to what is thought, it is a very nutritious food. It is characterized by its antioxidant power, is a natural stimulant, provides high quality energy, benefits cardiovascular health, promotes good concentration and performance and is a good ally to combat the Depression. An ounce of dark chocolate provides 3 grams of fiber.



Chocolate. /Foto: Shutterstock


© Provided by El Diario
Chocolate. /Foto: Shutterstock

10. Strawberries

Another classic and indisputable ingredient in smoothies are delicious and juicy strawberries. They are very light, low in calories and provide a long list of vitamins and minerals, are ideal for hydrate the body, contain many antioxidants and are a great ally to lose weight, fight gout and arthritis, a good complement in the diabetic diet and an essential fruit in the good health of the immune system. They are a good complement to benefit the digestive process and fight the main diseases, which is due in large part to its fiber content. A cup of fresh strawberries provides 3 grams of fiber.



Fresas. /Foto: Shutterstock


© Provided by El Diario
Fresas. /Foto: Shutterstock

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