www.healthydailymail.com When it comes to overall health, keep your digestive health is just as important to keep your heart health, bone health and the health of your entire body. And the good news is that for most people, it is a simple matter of taking preventive measures. Take control of your digestive health can help you improve your overall health, well-being and happiness. So, do not wait until you have digestive problems. You can begin to create a simple, proactive changes to diet and lifestyle that you currently can be beneficial for your digestive health, and all throughout your life.
1. Eat Fruits and Vegetables
plum and prunesInclude wide spectrum of fruits and green vegetables, including dried fruits in your diet. They are packed with essential vitamins, minerals and other nutrients that provide a broad array of health benefits including improving your digestive health.
Fruits and vegetables contain fiber and other essential nutrients to maintain digestive health. Read more about the benefits of fiber below.
Eating fruits and vegetables as part of an overall healthy diet can also help reduce your risk for chronic diseases such as heart disease and some types of cancer.
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2. Get Plenty of Fiber
How to Maintain Healthy Stomach - Fiber rich GI tract can help you stay "normal," promote a healthy heart and regulate blood sugar levels. Fiber also reduces blood cholesterol levels, improve bowel function right, prevent constipation and diverticulosis, and gives a feeling of fullness without adding calories. It is found in plant sources, so be sure to eat a diet that contains a variety of fruits, vegetables, nuts and seeds.
Health and nutrition experts recommend eating 14 grams of fiber per 1,000 calories consumed. Fiber is found only in plant foods, such as fruits, vegetables, grains, legumes, nuts, and seeds. It is part of a plant that is not digested in the human body. It is important to eat foods that contain soluble fiber, such as oat bran and beans, and insoluble fiber, such as whole grain products. Both forms needed for a healthy diet.
Soluble fiber is mixed with water to create a gel-like consistency; This slows digestion to help the body absorb more nutrients and remove substances such as cholesterol. Soluble fiber may play a protective role in heart disease and diabetes. Research has shown that eating foods with soluble fiber can help control cholesterol levels and glucose. Oats and oat bran, nuts, beans, peas, and some fruits and vegetables such as dried plums, apples and carrots all provide soluble fiber.
Insoluble fiber does not mix with water but add bulk to the stool and helps move food through the digestive system. Insoluable fiber helps prevent digestive tract conditions such as constipation, diverticulosis (condition affects 10% of people over age 40 in which part of the large intestine protrudes through weak spots forming what looks like a bag) and hemorrhoids. Soluble fiber may also play a role in preventing some types of cancer. Whole grains (especially wheat bran), fruit peel, dried plums and lots of vegetables (cauliflower and potatoes) provide insoluble fiber.
3. Consume adequate protein
Consuming enough protein, especially vegetable protein, as part of a healthy and balanced diet. Try a non-animal foods such as beans and soy products.
In today's world, a protein derived from two main sources: animal foods (eg, beef, chicken and fish) and plant foods (eg soy and pea sources). Although the source of animal protein contains many important vitamins and minerals, they also contain saturated fat and cholesterol. Vegetable protein, such as beans, soy products and nuts, contain more useful mono and polyunsaturated fats but no cholesterol. When you choose the animal protein, choose lean meats, poultry and fish.
4. Get Your Nutrients from Food First
shrimp and vegetables stirfryThe nutrients from food plays an important role in the health of the entire body, including the digestive health. The human body requires a wide spectrum of nutrients to function optimally throughout your life. Getting proper nutrition is more than a feel good on this day, this is about the health and welfare liftetime.
Vitamin A is an essential vitamin that is soluble in fat for vision, growth, healthy skin and hair, tooth development, reproduction, and the immune system. The main form of vitamin A found in dried plums are beta-carotene, which act as antioxidants.
Vitamin D is a fat-soluble vitamin that is found in limited quantities in foods such as salmon, tuna, and fortified dairy products. Vitamin D can be produced by the human body after exposure to ultraviolet (UV) rays from the sun. Vitamin D helps maintain normal levels of calcium and phosphorus.
Calcium is the most abundant mineral found in the human body. It is responsible for building strong bones and teeth. It is also necessary for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and to send messages through the nervous system. Calcium is found mainly in dairy products, some vegetables and fortified foods.
Potassium helps maintain normal blood pressure and is necessary for nerve impulses and muscle contractions. It is also important in maintaining fluid and electrolyte balance throughout the body. Potassium has been associated with high blood pressure and risk of stroke. One serving of dried prunes (dried plums 5) gives 8 percent of the recommended Daily Value (3500mg per day) for potassium.Iron is an essential nutrient for red blood cells, which carry oxygen to all body tissues. Iron deficiency anemia can develop if the body lacks the iron needed to make red blood cells. Iron is very important for women and children.
Folic acid is a B vitamin that can reduce the risk of neural tube defects. It also protects against heart disease and stroke through its role in the metabolism of amino acids, homocysteine. High levels of homocysteine are expected to contribute to cardiovascular disease and cognitive decline in the elderly.
5. Limit Fat and Concentrated Sweets
The whole grainsInstead, emphasizing complex carbohydrates, such as whole grains, because they are higher in fiber and contains many essential nutrients needed for optimal digestive health.
Studies show that low-fiber, high-fat diet can increase the risk for some types of cancer, obesity, adult onset diabetes and heart disease. Health and nutrition experts recommend choosing a diet that provides no more than 30 percent of calories from fat, and that most of the polyunsaturated fats will and monounsaturated fatty acids.
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