According to number of observational studies and clinical trials carried out over approximately forty years, higher intake of fiber and whole grains (25–29g or more daily) is associated with lower risk of developing non-communicable diseases.
Non-communicable (or chronic) diseases are the conditions of long duration and normally slow progression. They include four types of diseases: cardiovascular (heart attacks and stroke), cancer, chronic respiratory diseases (chronic obstructed pulmonary disease and asthma), and diabetes.
Corresponding author Professor Jim Mann from the University of Otago, New Zealand, say: “Previous reviews and meta-analyses have usually examined a single indicator of carbohydrate quality and a limited number of diseases so it has not been possible to establish which foods to recommend for protecting against a range of conditions. Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases.”
At this point, we’ve read and heard about dozens of so-called superfoods that are believed to be super healthy and super good for your body and health. But most of such foods hiding behind such name aren’t that good for you. Here is the ultimate list of 15 real superfoods, proven to be healthy and nourishing by various studies across the world, you should include in your diet:
Cabbage is very low in calories and a great source of calcium, iron, fiber, folate, and vitamins.
Cauliflower is rich in fiber and folate, vitamins B6, C, K, and potassium.
Kohlrabi is high in vitamins C, B6, and potassium.
Scallions are low in calories and a great source of vitamins A and C.
Brussels sprouts are high in fiber, folate, vitamins A, C, K, and B6, iron, and potassium. They also reduce the risk of certain cancers.
Pumpkin is rich in beta-carotene, potassium, fibre, vitamins B6, C, E, and iron.
Broccoli is high in vitamin C and folate.
Zesty arugula is a good source of zinc, calcium, and iron.
Bell peppers provide 100% of the daily allowance of vitamin A and 300% of the daily allowance of vitamin C.
Collard greens contain vitamins from A to Z.
A cup of raw kale provides you with more than 200% of the daily allowance of vitamin A and 684% of allowance of vitamin K.
Chives are rich in fiber and vitamins A, B6, C, and K.
Lettuce packs vitamins A, B6, C, and K.
Swiss chard is rich in iron and magnesium, as well as vitamins A, B6, C, E, K, calcium, iron, magnesium, and potassium.
A new study, published in JAMA Oncology, finds that higher fiber intake may help improve survival for patients in the early stages of colorectal cancer.
For the study, a team of researchers from Massachusetts General Hospital and Harvard Medical School in Boston, US, included the data of 1,575 individuals who were part of the Nurses’ Health Study or the Health Professionals Follow-Up Study. Having analyzed the data, they found that every 5-gram increase in fiber per day was linked to a 22% reduction in colorectal cancer-specific mortality and a 14% reduction in all-cause mortality.
The scientists concluded in their study: “Higher intake of fiber and whole grains after a colorectal cancer diagnosis is associated with a lower rate of death from that disease and other causes. Our findings provide support for the nutritional recommendations of maintaining sufficient fiber intake among CRC survivors.”
A new research, which was a collaborative effort of researchers from Tufts University in Boston, USA, and the University of Manchester, UK, demonstrates that diet rich in fiber may cut the risk of developing osteoarthritis.
For the study, the researchers completed a meta-analysis of two long-term studies on the benefits of diets rich in fiber. The scientists found that the participants who consumed the most fiber had a 30% lower risk of osteoarthritis in OAI cohort, and 61% lower risk of OA in the Framingham cohort, compared with people who ate the least fiber.
Dr. Zhaoli Dai, a lead researcher of the study of the Human Nutrition Research Center on Aging and Friedman School of Nutrition Science and Policy at Tufts University, says: “Findings from two longitudinal studies consistently showed that higher total fiber intake was related to a lower risk of [symptomatic], while the relation to [incident radiographic OA] was unclear.”