Fiber in the morning means less hunger late in the afternoon, when you’re most likely to feel tired and gorge yourself on sugar.
Oatmeal, Raisins and Apples
Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.
Dietary fiber is found in plants, and certain plants provide more fiber than others. It is common to classify these fibers as either soluble or insoluble. By combining wheat bran, oat bran and rice bran, Smoothie Essentials Fiber Blend is a blend of both soluble and insoluble fibers. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. Soluble fiber inhibits the body’s absorption of sugar and reduces sugar response after eating. Insoluble fiber is also associated with reduced diabetes risk.
Apple is a very delicious fruits, liked by almost all the adults as well as kids. A very common adage, ‘An apple a day, keeps the doctor away, has been is use since centuries and aptly describes the benefits of eating the nutritious fruit. One of the most widely cultivated tree fruits, apple accords a number of health benefits to its consumers.
Health and Nutrition Benefits of Eating Apples
- Apples are abundant in Quercetin, a flavonoid, which helps prevent the growth of prostate cancer cells.
- Apples are said to help in slowing down ageing-related problems, avoiding wrinkles and promoting hair growth
- Apples have been found to have a positive result on those suffering from risk of stroke, Type II diabetes and asthma.
- Apples, because of the presence of flavonoids, inhibit the growth of carcinogenic substances in the bladder and thus, diminish the risk of bladder cancer, especially in smokers.
- Eating apples has been long associated with improvement of the lung function.
- Researches have suggested that apples may protect post-menopausal women from osteoporosis and may also increase bone density.
- The antioxidants and flavonoids present in apples help in the reducing the risk of respiratory diseases like chronic obstructive pulmonary disease (COPD).
- The fiber and phytonutrients present in apples help in the reduction of blood cholesterol and also improve bowel function. In fact, apple juice has been found to restrain the oxidation of the harmful cholesterol (LDL or low-density lipoprotein).
- The phytonutrients present in the skin of apples have been found to inhibit the growth of colon cancer cells.
- The presence of dietary fiber in apples helps in better digestion and also promotes weight loss.
- Researches have also suggested that foods like apples, which contain flavonoids, might reduce the risk of lung cancer.
Raisins can be defined as grapes that have been dried and have a sweet taste, with a wrinkly texture. Often known as nature’s candy, they are counted amongst the most nutritious dried fruits in the whole world. Raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free. Apart from that, they contain a lot of vitamins and minerals, making their nutritional value very high. Raisins are the best source of quick energy, as they contain 70 percent pure fructose, which gets digested by the body easily and gives instant energy.
Health and Nutrition Benefits of Eating Raisins
- Having antioxidant properties, raisins help keep the blood clean and flowing, by getting rid of all the impurities.
- Raisins are believed to be good for bone density and have been associated with lower risk of osteoporosis in women.
- The phytonutrients and olenolic acid present in raisins makes them beneficial for the health of teeth and gums.
- Raisins are good for eyes and have been found to be helpful in prevention of macular degeneration.
- Being high in calories, but not fats, raisins are a very good source of energy, especially for children and athlete.
- Raisins are a good source of fiber and can help cure constipation. For the purpose, boil raisins in a saucepan of water, strain the liquid and drink it.
- Studies claim that raisins contain additional nutritive compounds that can protect against heart disease and colon cancer.
Apple Nutmeg Smoothie via Smoothie Web
Tip: Adding cinnamon or cardamom is nice change in place of the nutmeg.
- 1 apple, peeled, cored and chopped
- 7 ounces apple juice
- 7 ounces coconut milk
- 1/4 tsp. freshly grated nutmeg
Add the apple with the coconut milk, apple juice and nutmeg. Blend until smooth. Pour into a tall glass and sprinkle a little nutmeg on top for garnish. Should serve 2 people nicely.