Preventing Digestive Diseases with Essential Nutrients
Dr. Svetlana Pavlichenko, a Russian nutritionist, said that oats and avocados help prevent diseases of the digestive system.
The expert notes that avocados contain soluble and insoluble dietary fiber, which is necessary and beneficial for the digestive system, since 100 grams of avocado contains about 5.2 grams of fiber. It also contains healthy vegetable fats and vitamins, including vitamin K, which is useful for strengthening bones.
The second useful substance for the digestive system, according to her, is oats. 100 grams of oats contain 11.5 grams of dietary fiber, which makes you feel full after eating, helps fight constipation, and lowers blood cholesterol levels.
An expert recommends eating broccoli to prevent intestinal irritation and constipation. And 100 grams of broccoli contains 3.5 grams of dietary fiber. It is an important source of sulforaphane, which has anti-cancer and antibacterial properties, so it can prevent the development of tumors, especially intestinal tumors.
According to her, flax seeds should be added to the diet, 100 grams of which contain 1.8 grams of dietary fiber. In addition, they contain nutrients such as omega-3 fatty acids, manganese, phosphorus, magnesium, and copper. Flaxseed helps lower blood cholesterol and relieve menopause problems. However, pregnant women should use these seeds with caution as they may cause preterm labor.
The expert says: “It’s also good to add chickpeas to your diet. 100 grams of it contains 7.5 grams of dietary fiber and a high percentage of vegetable proteins. Chickpeas also promote the growth of beneficial bacteria in the intestines, which secrete butyric acid. (butyric acid), which is food for intestinal cells, strengthens the immune system and reduces the risk of colon cancer.”
And he adds: For the prevention of diseases of the digestive system, it is also useful to eat red raspberries, which are rich in dietary fiber, vitamins C and K, magnesium and potassium. Because these elements help prevent liver cancer, because they contain a high percentage of polyphenols, especially ellagic acid.
She says: “Dietary fiber slows down the process of absorption of simple sugars in the intestines, thereby unloading the liver and pancreas. They also fight obesity and metabolic disorders. As you know, dietary fiber is found only in vegetable raw materials: whole grains, legumes, fruits and vegetables. In addition, whole plant foods contain various active substances with antioxidant properties, as well as vitamins and minerals.
Source: Izvestia newspaper.
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