What science reveals: priceless benefits
Imagine reducing your risk of cancer simply by adjusting what you eat! Studies confirm that people who eat few fruits and vegetables have a risk of cancer up to 2 times higher than those who eat them regularly. Whether it’s to prevent lung, colon, or upper digestive tract cancers, fruits and vegetables are full of powerful antioxidants like vitamin C, carotenoids, and polyphenols. These invisible heroes protect our DNA from attacks by free radicals, the unstable molecules responsible for premature aging and disease.
Fiber: More Than Just a Digestive Benefit
Fiber not only regulates your intestinal transit, it also helps you stay full longer, while taking care of your heart. Indeed, a diet rich in fiber, like the famous Mediterranean diet, combines antioxidants, fiber and phytosterols for a heart in great shape! Are you concerned about your bones? Good news: fruits, rich in calcium and with alkalizing power, also help prevent osteoporosis. Eating fruit regularly can also help you maintain a healthy weight, thanks to their low calorie content and high fiber content. The pectin in apples, for example, is your ally to feel full without excess.
Tips for Getting More Fiber Effortlessly
Ready to boost your fiber intake? Here are some easy tips to adopt in your daily life:
- Don't peel your fruits and vegetables : the skin is a mine of fiber, but be sure to choose organic ones to avoid pesticides.
- Aim for 3-4 servings of vegetables and 2 fruits per day : it's easier than you think!
- Cooked vegetables if your digestion is sensitive : they become more digestible while retaining their benefits.
- Add nuts like almonds or walnuts to your salads, yogurts or snacks for a fibrous and tasty boost.
- Choose a whole fruit for breakfast instead of juice to get all the fiber.
- Opt for whole grains : rice, bread, and even whole-grain pasta are richer in fiber than their refined versions.
- Focus on legumes : lentils, chickpeas, white beans, all good sources of fiber and protein to include in your meals.
- Replace some of the white flour with wholemeal flour in your recipes: you will increase your fiber intake without even realizing it.
These little tricks can transform your diet and your health, without sacrificing the pleasure of eating!