15 Healthy High-Fiber Foods [Infographic]

15 Healthy High-Fiber Foods Infographic from Gourmandia.net

Dietary Fiber:  Health & Weight Loss Benefits

Recent and ongoing research suggests that getting an adequate amount of dietary fiber on a daily basis is important to overall health.

It is also thought to be one of the keys to successful weight loss or healthy weight maintenance because fiber makes you feel full and satisfied.

Feelings of satiation, in turn, cause you to eat less.

Fiber is also linked to many other health benefits.  For more information how fiber is essential for a healthy diet, go to:  Mayo Clinic, Healthy Lifestyle, Nutrition and Healthy Eating, Dietary Fiber.

As with other important nutrients, it is generally advised that dietary fiber be obtained from food, rather than from supplements.

Infographic

This infographic from Gourmandia.net entitled "15 Healthy High-Fiber Foods That Make You Feel Full and Satisfied" illustrates some of the foods that are the highest in fiber:

✿ Oatmeal
✿  Hummus
✿  Almonds
✿  Raspberries
✿  Carrots
✿  Apples
✿  Pears
✿ Avocado
✿ Barley
✿ Dark Leafy Greens
✿ Brussels Sprouts
✿ Raw Seeds (Chia, Flaxmeal)
✿ Broccoli
✿ Peas
✿ Artichoke

Infographic source and for other terrific health and food related infographics and information, go to:
Gourmandia.net - Infographic Files.

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Chia Seed Ounce Per Ounce Comparison [Infographic}

Chia Seed Ounce Per Ounce Comparison
Infographic from KitchenKneads.com

In the health and wellness community, chia seeds are regarded as a superfood because it is a nutrient dense food that delivers a good amount of quality, plant-based protein, is very high in dietary fiber, is an excellent source of  healthy Omega-3 essential fatty acids, and is packed with other important vitamins, minerals, antioxidants and nutrients.

For those trying to lose weight, chia seeds are considered by many weight loss experts to be a perfect diet food because of their high dietary fiber and healthy fatty acid content - many experts now believe that consuming adequate amounts healthy fats, especially Omega-3, aids in weight loss.

Unlike flaxseeds, there is no need to grind chia seeds before eating them.  They are easy to incorporate into meals.  For example, they are a great way to add protein and essential fats to your morning green smoothie. They can be added to a variety of dishes including soups, stews, salads, rice, beans, and desserts.

This infographic entitled Chia Seed Ounce Per Ounce Comparison highlights some of key nutrients in chia seeds and how an ounce of chia seeds compares to an ounce of another food for that particular nutrient.  Its really nice to see that the author of this infographic chose comparison foods that are generally known to be rich in the particular nutrient being compared.  

Infographic source and for more information, visit

Kitchen Kneads - Chia Seeds:  A Super Food!

Related:

Benefits of Chia

Chia vs. Flax Seeds

Benefits of Seeds

Oranges - Health Benefits, Facts and Recipes [Infographic]

Oranges - Health Benefits, Facts and Recipes
Infographic from Just Add Good Stuff

Oranges:  Health Benefits

Sweet, juicy, organically grown, fresh oranges are a superfood that is rich in many important and essential naturally occurring vitamins, minerals, antioxidants, phytochemicals (phytonutrients) and many other nutrients, including anti-inflammatory agents, carotenoid compounds, vitamins B1 and C, folate, potassium, copper, pantothenic acid, calcium, pectin and dietary fiber.

Its no wonder then, that regular consumption of oranges (and certain other citrus fruits) are thought to confer a wide range of health benefits, some of which include:

✿ Helps to prevents certain types of cancer - notably liver, skin, lung, breast, stomach and colon cancer

✿ Promotes heart health

✿ Aids in lowering the risk for ischemic stroke

✿ Reduces the risk of kidney stones and helps to prevention of kidney disease

✿ Lowers cholesterol

✿ Regulates high blood pressure

✿ Protects against viral infections

✿ Aids in detoxification of harmful toxins

✿ Reduces fine lines and wrinkles, fights skin damage, and generally improves the overall texture of skin

✿ Alkalizes the body

✿ Relieves constipation

✿ Promotes weight loss including belly fat

Infographic

Along with describing some of the key health benefits of oranges, this infographic also contains nutrition data and some interesting facts about oranges.  The three recipes referenced in the infographic, together with other great information about health, nutrition, diets and fitness can be found at: Just Add Good Stuff - Just Add Oranges!

 It should be noted that because of the relative high content of sugar in orange and other fruit juice, especially commercially prepared juice, and the presence of certain banned or harmful substances in some imported juice, health experts generally advise to avoid drinking juice and instead to eat the whole fruit.

By eating the whole orange, you get the benefit of the natural dietary fiber generally present in whole plant foods.   Fiber slows down the absorption of sugar into the bloodstream.  Keeping blood sugar levels steady helps prevent insulin spikes.  Spikes in insulin can lead to insulin resistance or metabolic syndrome, which are associated with diabetes, obesity, heart disease, high blood pressure and other medical conditions. Insulin spikes can also lock fat into cells promoting weight gain (especially in the abdominal area) and preventing weight loss.




Related:

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15 Foods to Include in an Everyday Diet
15 Foods to Boost Metabolism

15 Foods to Include in an Everyday Diet [Infographic]

15 Foods To Include in an Everyday Diet
Infographic from FitnessHealthZone.com

There are certain foods that seem to be included on the lists of "the healthiest food to eat on a daily basis" of many nutritionists, functional medicine doctors and holistic healers.

This infographic, entitled 15 Foods That You Should Include in Your Everyday Diet, is a very fine representation and summary of what leading nutrition, health and wellness experts recommend.  The foods include:

✿ Yogurt
✿ Green Tea
✿ Dark Green Leafy
    Vegetables
✿ Black Beans
✿ Oats
✿ Berries
✿ Walnuts
✿ Oranges
✿ Cereals
✿ Carrots
✿ Tomatoes
✿ Spinach
✿ Bananas
✿ Olive Oil
✿ Almonds

Why are these foods considered to be so healthy by so many?

The fruits and vegetables are all powerhouses of vitamins, minerals and antioxidants, having a high content of phytochemicals, dietary fiber and other important nutrients.

The cereals and oats are the whole grain versions, which represent slow-releasing carbohydrates and lots of dietary fiber, both of which help control blood sugar levels and aid in weight loss.

The nuts and olive oil are excellent sources of Omega-3 and Omega-6 fatty acids, which are considered healthy fats and which are needed by both the body and the brain.

Green tea is rich in antioxidants and boosts metabolism, helping with weight loss, including belly fat.

Related:

The Top 10 Superfoods for Exceptional Health
15 Foods That Boost Metabolism
15 Foods That Cleanse the Liver


Infographic source and more health, diet, nutrition and fitness information from FitnessHealthZone.

Top 10 Flax Seed Health Benefits [Infographic]

Top 10 Flax Seed Health Benefits [Infographic]
from Just Add Good Stuff

Seeds:  Health Benefits

According to many well-respected functional medicine and other physicians, nutritionists and wellness experts, seeds (such as flax, chia, sesame and sunflower) are an important part of a healthy diet and approximately one to two tablespoons should be eaten every day.

Nutritionally dense and rich in essential oils, antioxidants and important vitamins and minerals, seeds provide an array of protective health benefits, including lowering the risk for heart disease, cancer, stroke and diabetes.

Flax and other seeds are also linked to natural weight loss due to their high dietary fiber content, detoxification effect and potential to make one feel full and satisfied - thereby preventing overeating.

Flax seeds are an excellent source of healthy, plant-based protein and essential fatty acids and, hence, are an exceptionally good choice for individuals following a plant-based diet, including vegetarians and vegans.

Infographic

This wonderful infographic gives us much useful information about flax seeds, including top health benefits, nutrition facts, a few recipes and suggested uses, as well as buying and storing guidelines.

Related

Health Benefits of Seeds
Chia vs. Flax Seeds

Benefits of Chia


Infographic source and more information at:  Just Add Good Stuff Flax Infographic

Summer Fruits and Veggies [Infographic]

Summer Fruit and Vegetables - Eat Seasonally

Eat a Wide Variety and Seasonally for Good Health

Eating a wide variety of fruits and vegetables all year round is vital to good health, weight loss and healthy weight maintenance.

For optimum nutrition, we should eat seasonally.  That is, eating locally and organically grown food when it is at its peak during a particular season.  Local, organic food eaten at its peak is fresher, tastier, more nutritious and safer.

This infographic illustrates 10 fruits and vegetables that are low in calories, high in dietary fiber and that are in season in the summer months in North America:

Blackberries
Blueberries
Broccoli
Carrots
Corn
Nectarines
Peaches
Raspberries
Snap Green Beans
Snap Peas (Sugar and Snow)

Other fruits and vegetables that are in season in the Summer include:

Apricots
Arugula
Beets
Beet Greens
Bell Peppers
Cherries
Cucumbers
Eggplant
Figs
Garlic
Kohlrabi
Lemons
Limes
Melon
Mulberries
Passion Fruit
Plums
Radish
Rhubarb
Strawberries
Tomatoes
Zucchini

Related

75 Healthiest Foods on the Planet
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12 Healthy Reasons to Eat Fruit


Infographic

Infographic Source:  Blogilates

Blueberries, a Handful of Health [Infographic]

Blueberries:  Superfood, Superfruit, Health Benefits

Blueberries:  A Superfood

There are lots of reasons to love blueberries - one of nature's miracle foods that is at top of every power food, superfoods and superfruits list!

And with good reason: these miniature berries are a nutritional powerhouse that are thought to provide many important health benefits.

Blueberries are also smart choice of individuals on a diet.  They are full of flavor and satisfy a craving for sweets, yet a whole cup only has about 80 calories and contains virtually no fat. As such, blueberries may aid in the weight loss or healthy weight maintenance process.

Infographic

This infographic entitled "Blueberries, a Handful of Health" illustrates the recent notable increase in consumption of blueberries in North America.

It seems that Americans are paying attention to health and nutrition experts and doctors like Joel Furhman.  Dr. Furhman recommends eating "G-BOM-BS" (an acronym for 6 nutrient-dense foods that promote health and longevity and help prevent disease) every day.  The "B" in "G-BOM-BS" stands for "Berries".

As noted in this infographic, blueberries are:

❤ Full of dietary fiber

❤ Rich in phytonutrients

❤ Packed with vitamin C

❤ An excellent source of manganese


Based on the latest research and scientific studies, blueberries are thought to play a role in the following areas of health:

Cancer risk reduction
Insulin response
Cardiovascular health
Brain health

Related

Top 15 Nutrient Rich Foods
Top 10 Superfoods for Exceptional Health
Top 15 Anti-Inflammatory Foods
15 Foods to Include in an Everyday Diet
25 Common Fruits and Their Health Benefits

Infographic

Infographic source:  U.S. Highbush Blueberry Council

15 Foods to Boost Metabolism [Infographic]

How Certain Foods Boost Metabolism, Aid in Weight Loss

How Foods Boost Metabolism

Certain foods are thought to boost metabolism for a variety of reasons.

Foods high in protein require the expenditure of more energy to digest and metabolize.

Foods high in dietary fiber, like almonds, beans, apples, spinach, broccoli and other fruits and vegetables, help keep insulin levels steady.  This aids in preventing the body from storing fat.  Fiber also helps to control appetite because it gives a feeling of fullness.

Foods high in calcium, like fortified yogurt and soy milk, are thought to aid in the fat burning process.

Warming foods and spices, like curry, cinnamon, jalapenos and other chili peppers, have a chemical compound that temporarily release stress hormones that speed up metabolism.

Foods with unique chemical properties, like grapefruit, reduce insulin levels which promotes weight loss.

Coffee and green tea contain caffeine which raises the heart rate.  A faster heart rate burns more calories.  Tea contains a chemical called EGCG.  Studies have shown that a combination of caffeine and EGCG helped burn up to 80 extra calories a day.  Caffeine, however, is not recommended for many people and should be consumed with caution.

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Infographic Source:  Unknown - please contact us for credit.  Thanks!

Infographic: Amazing Health Benefits of Bananas

Infographic: Amazing Benefits of Bananas

The banana is one of nature's healthiest original "fast foods".  Easy to pack and take on the go, it doesn't need any refrigeration or special utensils.  Just peel and eat.  It doesn't get any simpler (or better) than that!

Considered by many nutrition experts to be a superfood and a superfruit, bananas are rich in vitamins B6 and C, potassium, manganese, iron, pectin, dietary fiber and other important nutrients and are thought to confer many important health benefits  across various body systems.

Bananas are used both internally (digested) and topically in many natural cures and remedies applications for a wide variety of medical conditions.

This infographic illustrates but a few of those health benefits, including:

✔ Strengthening the body's circulatory system
✔ Overcoming depression and increasing happiness
✔ Restoring and normalizing regular bowel functions
✔ Improving mood and reducing PMS symptoms
✔ Stabilizing and regulating blood glucose levels
✔ Improving alertness
✔ Helping in smoking cessation
✔ Relieving anemia
✔ Providing energy

Related:
Bananas:  Properties and Health Benefits

Infographic Source:  Handy Health and Wellness Tips

Infographic: 10 Daily Nutrients

This infographic entitled "10 Daily Nutrients" illustrates ten vitamins, minerals and other nutrients that are vital to optimal health.  It also has a short explanation of why each nutrient is important, gives the recommended daily allowance (RDA) for both men and women, and lists typical foods that each is found in. The ten included in this infographic are:

Calcium
Choline
Fiber
Magnesium
Potassium
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Related:
Supplements vs. Food Visual Guide

Infographic Source:  Unknown (if you are the creator(s), please contact me for credit)

Healthier Tacos: Increasing Dietary Fiber

The good news is that taco lovers (who make their own tacos at home) now have a healthier option:  Ortega Whole Grain Corn Taco Shells.   The bad news is that, while these whole grain shells do provide 10 less calories and nearly twice as much (5 grams) of dietary fiber per serving (2 shells) than their traditional non-whole grain counterpart, nonetheless each shell still contains the same amount of fat (6 grams), 50% less iron, and slightly more sodium.