Posts Tagged “dietary fiber”
Registered dietitian Lauren Manaker decided to test the old saying, “An apple a day keeps the doctor away.” So she did just that—she ate one Honeycrisp apple every day for a week and wrote about her experience for health site Prevention.
By the end of the week, the dietician says she had a more regular digestion and improved energy levels.
We know that fruits and vegetables are essential for a healthy diet. Apples, in particular, are packed with many nutrients our bodies need to function smoothly, such as vitamin C and antioxidants. The pome fruit also includes a good amount of fiber, essential for gut health.
The Dietary Reference Intake for fiber for adult women and men in the US is 25 and 38 grams, respectively. However, most Americans consume only about half of the recommended daily amount.
Most common-sized, 140-gram apples have over two grams of fiber. So next time you want to increase your fiber intake and support more regular bowel movements, consider adding a Pink Lady or Fuji to your diet.
In her recount, Manaker clarified that she would only eat Honeycrisps, as she preferred them to other varieties because of their crunch and taste.
It’s rare not to find an apple that suits most palates. But if you’re not the biggest fan of this fruit and are looking for a fiber-rich alternative, the beloved pear is a great choice.
These pome fruits have an even higher fiber content than their cousin. It’s not a contest, but a 140-gram pear has over four grams of fiber and, just like apples, pears are also a good source of vitamins K and C and copper.
Both are great sources of antioxidants as well as soluble and insoluble fiber. If you enjoy both fruits and want a high-fiber diet, you should alternate between the two.
“Pears are a healthy and nutritious selection for the whole family that can be enjoyed a bit longer, when stored properly,” says Jim Morris, marketing manager at Pear Bureau Northwest. “Simply move your ripe pears to the refrigerator to extend their life 3-5 more days. With food prices on the rise, choosing produce that keeps and that offers a nutritious bang for the buck is all the more important.”
Pears rank higher than almost any other fruit when it comes to dietary fiber, with 6 grams or 21% of the recommended daily value in just one pear. Fiber aids in gut health and supports bowel regularity. Fiber-rich diets can also help in the prevention of various conditions and diseases, such as heart disease and some types of cancer.
Further, pears contain other essential nutrients, such as vitamin C and potassium. These compounds are vital for normal metabolism, tissue repair, proper immune function and protection from infectious diseases.
How to Store and Ripen Pears
Pears are among the few fruits that don’t ripen on the tree. Rather, they reach maturity when stored at room temperature. This makes pears a perfect choice for decorative fruit bowls or weekend produce shopping that will last throughout the week. To determine when a pear is at its juiciest, USA Pears suggests to “check the neck.” If a pear yields when gentle pressure is applied with a thumb to its neck near the stem, then it’s ripe and ready to eat. Once ripe, pears can be stored in the refrigerator to slow aging and extend the fruit for a few more days.
To learn more about the health benefits of pears and explore recipes, visit USAPears.org.
About USA Pears
The Pear Bureau Northwest, promoted under the brand USA Pears, was established in 1931 as a nonprofit marketing organization to promote and develop markets for top-quality fresh pears grown in Washington and Oregon. The organization represents nearly 900 grower families and 50 packers and shippers. Combined, Washington and Oregon are the nation’s largest pear producing region. They produce approximately 88% of all fresh pears grown in the United States, and more than 96% of all winter pears (non-Bartlett varieties such as Bosc and Anjou). They also account for 92% of America’s fresh pear exports.
Grapefruit are not only known for being great for those on diets because of the low-calories, but grapefruit is also a great source of vitamins and nutrients.
Grapefruit is a relative newcomer among citrus fruits that wasn’t discovered until the 18th century in Barbados. Though its origins were a mystery for years, many historians agree that it is a natural hybrid of the sweet orange and pomelo. As for its curious name, a Jamaican farmer named the large orbs “grapefruit” for the way they grow in grape-like clusters on the trees.
As well as being a good source of dietary fiber (8 percent Daily Value) and potassium (5 percent DV), half a medium grapefruit provides 64 percent DV of vitamin C and 28 percent DV of vitamin A; it also contains the health protective plant chemicals naringenin, limonin, lycopene (in pink and red varieties) and beta-carotene.
Long associated with weight loss, grapefruit studies have shown mixed results. A recent review of studies on the effectiveness of grapefruit consumption on overweight and obese individuals showed no significant difference between those eating grapefruit and those who did not. However, the analysis, published in a 2015 issue of Critical Reviews in Food Science and Nutrition, showed a significant decrease in blood pressure.
Regular grapefruit juice consumption also benefits arterial stiffness in middle-aged, post-menopausal women (American Journal of Clinical Nutrition, 2015), and adult consumption of grapefruit is associated with improved diet quality, including higher nutrient intakes of vitamin C, magnesium, potassium and dietary fiber (Food and Nutrition Research, 2014).
Grapefruit is available in markets year-round, but its peak season is January through June.