The food that can improve and prolong your life: Are you eating enough?


If I offered you a superfood that could extend your life, would you be interested? This one reduces the chances of suffering heart attacks and debilitating strokes, as well as chronic diseases such as type 2 diabetes.

It also helps keep weight, blood pressure and cholesterol low. It is also cheap and easy to find in the supermarket.

Which is?

Fiber is not the most attractive thing in the world, but a large study has investigated how much we actually have to eat and He found that this brings great health benefits.

"Now the evidence is overwhelming and this is a turning point for people to start doing something about it," one of the researchers, John Cummings, told the BBC.

Fiber is known for its ability to fight against constipation but has many more health benefits.

How much fiber do we need?

Scientists at the University of Otago in New Zealand and the University of Dundee in Scotland say people should ingest at least 25 grams of fiber a day.

But they call this an "adequate" amount to improve health and say it would have benefits greater than 30 grams per day.

That is all?

Well, a banana itself weighs about 120 grams, but it's not pure fiber. If you take away everything else including natural sugars and water, you only have about 3 grams of fiber left.

Most people around the world consume less than 20 grams of fiber a day.

In the UK, for example, one in 10 adults consumes 30 grams of fiber daily.

On average, women consume about 17 grams and men consume about 21 grams per day.

What other foods are high in fiber?

You can find fiber in fruits and vegetables, in breakfast cereals, in brown bread and pasta, vegetables such as beans, lentils and chickpeas, as well as nuts and seeds.

How do I know if they are 30 grams?

Elaine Rush, professor of nutrition at Auckland University of Technology in New Zealand, gives this example to those who want to eat 25 grams of fiber in one day:

half cup oat flakes: 9 grams

a thick slice of brown bread: 2 grams

a cup of lentils: 4 grams

a boiled potato with peel: 2 grams

1/2 cup Swiss chard: 1 gram

one carrot: 3 grams

an apple with peel: 4 grams


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