Kale that is considered closer to wild cabbage has magnificent health benefits with its various nutrition. In fact, ikale is also touted as "the new beef", "the queen of greens" and "a nutritional powerhouse." Kale  that also called borecole, is a family of Brassica vegetables such as cabbage, broccoli and kailan. When consumed regularly, this vegetable is touted be able to shield the body from cancer and lowering cholesterol.

Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven to be effective in warding off cancer. That's why some people call kale as the healthiest vegetable on earth.

In recent years, kale sales have increased quite sharply. As reported by the Daily Mail, the prestige of the vegetable soared thanks to celebrities and celebrity chef. Like the artist Gwyneth Paltrow for example, highlights the health benefits of kale through recipes posted on her website. The same thing was done by celebrity chef, as Fearnley-Whittingstall and Jamie Oliver. Both often use low-calorie vegetables in a variety of recipes.

In a study published in the American Journal of Clinical Nutrition, stated that, consuming antioxidants vitamin K can reduce the risk of death from cancer. Vitamin K can also be found in spinach, kailan, and also cheese. Vitamin K is very good for maintaining body functions, ranging darh prevent blood clotting, antioxidant activity, to bone health.

Magnificent Health Benefits of Kale & Various Nutritional Value That You Should Know

Kale nutrition

Although it's green, kale (Brassica oleracea Acephala Group) is a vegetables with higher vitamin C than oranges. One cup of sliced ​​thinly kale, already able to provide 134 percent of the recommended daily intake of vitamin C. While oranges only give 113 percent vitamin C intake. In addition to vitamin C, kale also provide 133 percent of the recommended daily intake of vitamin A. The amount is somewhat more than other types of green leafy vegetables.

Kale is also a good source of omega-3 fatty acids. As already often mentioned, omega-3 fatty acids play an important role in maintaining brain health, reduce diabetes type 2, and support overall body health. The next nutrient contained in kale is calcium. Although not comparable as a whole, but kale also contains more calcium than milk. This will be good news for people who wants to meet daily needs of calcium but have milk allergy.

Kale is a low calories vegetable, high in fiber and contain no fat. Calories in one cup of kale contains only 36 calories, 5 grams of fiber and 0 grams of fat. With fiber content, kale is very good to help digestion and smooth bowel movement.

You should also note, that kale has a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cell-cell, helps liver function and much more.

What is also very important to know is, Kale contains a lot of Vitamin K. Eating a diet that is high in Vitamin K can help fight cancer. Vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increased vitamin K can also help people who suffer from Alzheimer's disease. However excess doses of vitamin K can also have a negative impact on some people. Patients who are taking anticoagulant drugs (freezing) should avoid kale, due to its content of vitamin K can interfere with drug action.

The other content of kale is lutein and zeaxanthin are very good that eye health is maintained. Along with antioxidants, as well as a fair amount of content in kale can lower cholesterol and reduce the risk of heart disease. Below you can read kale nutritional value based on USDA Nutrient database.

Nutritional value per 100 g
Energy	117 kJ
Carbohydrates	5.63 g
Sugars	1.25 g
Dietary fiber	2 g
Fat	0.4 g
Protein	1.9 g
Water	91.2 g
Vitamin A equiv.	681 μg
beta-carotene	8173 μg
lutein and zeaxanthin	18246 μg
Thiamine	0.053 mg
Riboflavin	0.07 mg
Niacin	0.5 mg
Vitamin B6	0.138 mg
Folate	13 μg
Choline	0.4 mg
Vitamin C	41 mg
Vitamin E	0.85 mg
Vitamin K	817 μg
Calcium	72 mg
Iron	0.9 mg
Magnesium	18 mg
Manganese	0.416 mg
Phosphorus	28 mg
Potassium	228 mg
Sodium	23 mg
Zinc	0.24 mg

4 health benefits of kale

Help during pregnancy
Rich in calcium and iron, kale is needed by women during pregnancy to increase milk production and fetal development. Folic acid (vitamin B9) it also plays an important role for the nervous system of the baby.

Preventing breast cancer
Kale has breast cancer ward properties by controlling estrogen in the body. Anti-oxidant and anti-inflammatory (inflammation) work together to get rid of various cancers.

Good for skin
Not only cure for the disease, kale also has good properties keep skin beauty. Green leaves, antioxidants, iron, vitamin C, and E, which encourages the production of collagen preventing wrinkles.

Lose weight
Chewing raw kaleleaves same as burn 34 calories. As much as 1.3 grams of fiber on a piece of kale able to meet the needs of fiber that keeps you full longer and expedite metabolism.

In addition to health benefits of honey, there are some benefits that you might never know before. Modern scientific evidence proving many nutrients and benefits of honey. Honey contains a variety of nutritional components that are beneficial to human health. Namely carbohydrates, amino acids, minerals, enzymes, vitamins, water, and other organic substances. Greek philosopher and writer, Athenaeus, stating that anyone who consume honey every day will be free of the disease for life. He's not making it up, because it is contained in honey miscellaneous unique and potential nutrition for maintaining health and beauty.

Do you know how many calories in 1 tbsp of honey? According to USDA National Nutrient database, calories in every 1 tbsp of honey contain 64 calories or equal to 267 kJ.

Honey contains most of the carbohydrate in the form of sugars glucose and fructose, which are clearly different from the sugar in granulated sugar or palm sugar is mostly sucrose sugar. Sugars in honey can be directly absorbed blood, whereas sucrose must go through the digestive process. Caloric value of honey is very large 3,280 cal / kg, equivalent to 50 chicken eggs calories, 5.7 liters of milk.

Untold Benefits of Honey For Health, Nutrition Facts & Calories Content

Honey Nutrition Facts

Honey is rich in essential minerals (K, Ca, Fe, I, Na, S, Cl, P, Mn, Mg) that the body needs to stay fit, fatty acids vitamin B complex (except B1), D, E and K as well as various enzymes. Mineral salt content of honey is similar to the mineral salt content in human blood. Fe iron can increase the number of erythrocytes and increase blood hemoglobin levels.

Acetyl choline metabolism in honey may launched as improving blood circulation and lowers blood pressure. There are different types of enzymes such as diastase, invertase, catalase, peroxidase, and lipase which helps the digestive process thus accelerate metabolism. A number of amino acids such as malic acid, tartaric, citric, lactic, also play a role in metabolism. Honey also contains biogenic stimulant which served to increase freshness.

Honey also contains biose or growth regulating substances that speed up the growth of roots, shoots, and disposal at the plant, in addition to antibacterial agents, which can help speed up the recovery of injured tissue and prevent infection.

Vitamin B2 and B6 which plays a role in protein metabolism and preventing skin diseases. There is also a B3 (pantothenic acid) and H (biotin) that play a role in the metabolism of fat and protein and inhibits skin diseases such as eczema and herpes. Honey contains anti-bacterial and is higrokopis (attracts water from the environment), so it can be used as a cure wounds from infections and wounds that are wet will dry faster. Antibacterial substances contained in honey is hydrogen peroxide, and also the role of flavonoids (especially caffeat acid, ferulic acid).

Honey contains vitamin C that works as an antioxidant that may prevent wrinkles and premature aging. The darker color of honey, has a greater content of antioxidants (phenolic compounds). Antibacterial substances in honey can cure acne. Feroksida hydrogen is also very effective for cleansing the skin. Peroxidase enzymes perform oxidative metabolism of peroxide which is a metabolic waste, which may accelerate aging. In addition to nourish the skin, honey as a natural skin moisturizer and play a role in hair care. This proven, honey has been used in skin and hair care products.

Some organic acids in honey (acetic acid, butyric, formic, succinic, glokolat, malate, citrate, pyruvate) are also useful for gonadotropin hormone reproductive fertility, as well as a variety of other important compounds that are very useful for our health. For a more complete description of the honey nutrition, please read the following table are based on the USDA National Nutrient Database.

Nutritional value per 100 g
Energy	1,272 kJ
Carbohydrates	82.4 g
Sugars	82.12 g
Dietary fiber	0.2 g
Fat	0 g
Protein	0.3 g
Water	17.10 g
Riboflavin	0.038 mg
Niacin	0.121 mg
Pantothenic acid	0.068 mg
Vitamin B6	0.024 mg
Folate	2 μg
Vitamin C	0.5 mg
Calcium	6 mg
Iron	0.42 mg
Magnesium	2 mg
Phosphorus	4 mg
Potassium	52 mg
Sodium	4 mg
Zinc	0.22 mg

Benefits of honey for health

There are so many benefits of honey for health. Although fairly high sugar content of honey, honey is still favored by many people because the properties are very good for our health. Honey is one of the oldest natural sweetener used since the time of the ancestors. The process of forming long enough honey. Begins when bees swallow nectar, digest, and regurgitate nectar and honey formed. Nectar is comprised of nearly 600 compounds containing various essential minerals. Here are some health benefits of honey

Prevent Cancer and Heart Attacks

Flavonoids contained in the honey, which is one type of antioxidant compounds that help reduce the risk of cancer and heart disease.

Prevent Indigestion

A recent study showed that the benefits of honey can help reduce the disturbance of digestion and bowel obstruction because honey contains fiber.

Lowers blood glucose and cholesterol

Though sweeter than sugar, honey has a low glycemic index because it is absorbed into the bloodstream gradually. For those who have diabetes should reduce the high glycemic index foods, as it will encourage the blood glucose spike. Honey is the safest alternative sweetener than sugar or artificial sugar. Some studies even suspect honey can lower blood glucose. Natural minerals and vitamins in honey also help lower levels of LDL (bad cholesterol) in the body.

Honey benefits for improving energy

Honey can be used to increase energy. Many athletes consumed honey to boost their stamina. As a natural energy booster, honey can lose weight. Honey being a good source of carbohydrates to help get energy. Honey is also a good source of iron, potassium, and calcium are efficacious strengthen bones and muscles.

Honey to cure colds and sore throats

Infections due to viruses, bacteria, or fungi can cause disease in the body. Honey has a function as an anti-bacterial, anti-fungal, and anti-virus. Therefore, honey can be used as a natural remedy to cure the flu, colds, and sore throat. One of the best ways to get the benefits by drinking chamomile tea is added with a tablespoon of honey.

Anti-bacterial and Anti Fungus

All honey has antibacterial, because the bees add an enzyme that makes hydrogen peroxide. This compound is able to be anti-bacterial and fungal.

Maintain the health of pregnant women and strengthen fetus

Honey helps maintain stamina and infant health during pregnancy, and helps high nutrition for healthy growth of the fetus during pregnancy. Honey also good to maintain fetus health.

Maintain the health of older people

Honey is the best food that is necessary for the elderly, because honey is a source of energy and nutrients that can be absorbed directly by the body, which at that age our digestive organs have decreased function.

Benefits of honey for beauty or skin

Above are only a little health benefits of honey, because if we write it all, maybe this post will be too long. Honey also has benefits for beauty, because honey contains about 0.22 mg of vitamin C which is good for skin health. Honey can provide anti-aging effect on the skin. Honey can also reduce wrinkles and make your skin smooth and soft. Anti-bacteria found in honey is very useful for the skin, mixed with other ingredients, benefits of honey can moisturize and remove dead skin cells.

Honey can also be used as a natural remedy for acne. Many are using honey as the main ingredient to make a face mask for anti-aging effects contained in the honey.

Based on research conducted by various institutions and health experts have shown that rambutan have benefits and similar content with orange and apples. Inside the fruit there are many important compounds such as vitamin C, iron, phosphorus, protein and carbohydrates, all the substances needed by the body every day. Rambutan fruit is known as a very low-fat. Most of the calories of rambutan, derived from carbohydrates. Institute of Medicine recommends 130 grams of rambutan for your daily consumption.

Rambutan Fruit Benefits And Nutrition Facts

According to popular belief and the origin of its name, rambutan is native to Indonesia and Malaysia. The name rambutan is derived from the Malay/Indonesian word rambutan, meaning "hairy" in both languages.

Rambutan is very rich in iron, which is needed to control the oxygen levels in the body. Iron helps prevent fatigue and dizziness caused by anemia. In addition, meat rambutan also meet 4.3 percent of the daily phosphorus needs for the body. Phosphorus helps filter out waste in the kidneys, as well as necessary for the growth, maintenance, and repair of all tissues and cells.

Nutrition Fact of Rambutan Fruit

Rambutan is rich in sugar. Most of it is fructose and sucrose, but contains very little calories, only 60 calories in each piece. There is an abundance of vitamin C in rambutan, including potassium, iron, vitamin A, and a little calcium, magnesium, sodium zinc, niacin, fiber and protein.

Here are nutrition fact Rambutan fruit, canned, syrup pack

Nutritional value per 100 g
Energy	343 kJ
Carbohydrates	20.87 g
Dietary fiber	0.9 g
Fat	0.21 g
Protein	0.65 g
Thiamine	0.013 mg
Riboflavin	0.022 mg
Niacin	1.352 mg
Vitamin B6	0.02 mg
Folate	8 μg
Vitamin C	4.9 mg
Calcium	22 mg
Iron	0.35 mg
Magnesium	7 mg
Manganese	0.343 mg
Phosphorus	9 mg
Potassium	42 mg
Sodium	11 mg
Zinc	0.08 mg

Health Benefits Of Rambutan Fruit

1. Anti Cancer

Rambutan containing ingredients as an antioxidant. A study conducted by the University of Chiang Mai in Thailand found that the rambutan fruit, seeds and skin have powerful antioxidants called flavonoids. Several types of flavonoids are believed to reduce cholesterol, anti-cancer and anti-inflammatory.

2. Protector Free Radicals

One of the compounds in rambutan skin is Gallic acid. These compounds act as free radical antidote because it helps protect the body from oxidative damage. Once again, this can be a help to fight cancer.

3. Rich in Vitamin C

Rambutan is rich in vitamin C. If a person consuming 10 to 12 rambutan, then he was taking 75-90 mg of ascorbic acid, more than twice the recommended amount in the daily menu. In addition to functioning as an anti-oxidant, vitamin C can prevent cell damage and helps the absorption of iron.

4. Formation of Blood

This sweet fruit also has a small amount of copper. This substance is needed as a shaper of white blood cells and red blood cells. In addition, rambutan also contains iron which can prevent the occurrence of anemia.

5. Healthy digestion

Rambutan also has fiber that can help a person avoid constipation. In addition, rambutan can also kill parasites in the intestines and helps relieve the symptoms of diarrhea.

Problem diaper rash is common in babies, but there are some tips to get rid of it. Diaper rash is an inflammation in the diaper-covered area, such as around the genitals, buttocks, and inner groin. Usually reddish with light abrasions and itching. Diaper rash occurs because there is friction between the diapers with baby's skin. Diaper rash is most common in infants under the age of 15 months, in which the outer layer of skin is still very thin and vulnerable to irritation. The elderly who are not able to control urination can also develop a diaper rash, but this rarely happens because the skin is thicker than the baby. Diaper rash is usually not serious, but it can cause the baby to be uncomfortable.

How To Get Rid Of Diaper Rash In Baby

Symptoms of diaper rash

Symptoms of diaper rash include redness, swollen skin on the buttocks, thighs, and genitals. In mild cases the skin becomes red. In cases of more severe pain may occur. Mild cases disappear within 3 to 4 days without treatment. If the rash persists or reappears after treatment, consult your doctor.

Cause of diaper rash

Many years, diaper rash associated with a variety of cases such as teething, diet, and ammonia in the urine. However, experts now believe it is caused by the following things:

• Too humid
• Injury or friction
• Skin, prolonged exposure to urine, feces, or both
• Fungal infections
• Bacterial infection
• Allergic reaction to diaper material

When the skin is wet for too long, the skin layer that protects the skin starts to break down. When wet skin is rubbed, also more easily damaged. Humid due to a full diaper can be harmful to the baby's skin and makes it easier to be injured. When this happens, it can be a diaper rash. Further friction between the moist folds of skin that makes rash became more severe. This is what causes diaper rash is often formed in the skin folds of the neck and upper thigh.

More than half of infants aged 4 months to 15 months, had, diaper rash at least once in 2 months. Diaper rash is more common in the following circumstances:

1. Once baby gets older, mostly between the ages of 8-10 months
2. If the baby is not kept clean and dry
3. If the baby is frequent bowel movements, especially if the stools remain in the diaper all night.
4. When babies start eating solid food
5. When the baby is taking antibiotics or who are breast-feeding infants whose mothers received antibiotics.

Infants who consume antibiotics easier suffers diaper rash caused by yeast infection. Fungus infects the weak skin and causes a bright red rash with red spots on the edges. You can treat these complaints with consult a doctor.

Tips to get rid of diaper rash

1. Change the diaper as often as possible. Change the diaper as soon as the child urinate or defecate. This prevents moisture in the skin. Use diapers with loose, clean the diaper area gently with water. You do not need to use soap every time you change a diaper or every bowel movement. (Babies who are breastfed can defecate as much as 8 times per day). Use soap only when the stool is not easy to get out.

2. Use clean water to clean the diaper area every diaper change. Use running water so you can clean and rinse without rubbing is not necessary.

3. Pat dry, let the area in the open air so that it is completely dry.   

4. Do not use baby powder or talc because it can cause problems with your baby's breathing.

Avoid always clean up with a paper towel to dry the skin. Alcohol or perfume in these products can irritate baby's skin.

5. Use a thin layer of ointment, or protective creams (such as those containing zinx ixide or petrolatum) that you can buy in pharmacies to form a protective layer on the skin. This ointment is usually thick and sticky and not lost, all at the next diaper change. Keep in mind loud scratching or rubbing will only further aggravate the damage to the skin.

Consult your doctor if the rash:

• Blisters or pus contained
• Does not disappear within 48 to 72 hours
• Become more severe

6. Use creams containing steroids only if your doctor recommends. The cream is rarely necessary and may be harmful

Which type of diaper should be used?

There are many brands of diapers. Diapers made ​​of cloth or disposable materials. After use cloth diapers can be washed and reused, whereas disposable diapers can be discarded after use.

Research suggests that diaper rash is less common in the use of disposable diapers. In children who use highly absorbent disposable diapers tend to lower the number of diaper rash. Regardless of the type of diaper you use, diaper rash infrequent or mild if you frequently change the diapers. If you use cloth diapers, you can use a protective layer (stay dry liner) on the inside to keep baby drier. Using cloth diapers, disposable diapers or both, always replace when necessary to keep your baby clean, dry, and healthy.

Acai berry is a fruit that grows in the Amazon rainforest. The fruit is popular because a lot of the benefit. Acai berry was originally only consumed by local people, but now its existence has spread almost all over the world. Acai berry is not only available in the fresh fruit. Many pharmaceutical companies are packaged in capsule form as a supplement.

Acai berry Health Benefits And Nutrition Fact

Among the many benefits of the acai berry, one of the most coveted benefits is the ability to help you lose weight. Moreover, the Acai berry is also rich in antioxidants and has the ability to eliminate toxins from the body. According to a study, the antioxidant content of Acai berry 10 times more than that contained in the blueberries. Acai berries contain a variety of healthy nutrients such as fatty acids, amino acids, carbohydrates, and many more that can speed up the process of metabolism. Fiber in the acai berry will also increase your metabolism and helps the bowels and intestines. In other words, acai berry, will act as a colon cleanse that will send the accumulated waste in the large intestine and later excreted from the body.

Acai berry Nutrition Fact

Acai berry contains amino acids, protein and various vitamins, including vitamins A, B1, B2, B3, vitamin C, vitamin E, and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. Acai berries contain a variety of minerals including magnesium, zinc, calcium, copper, and potassium. Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies suggest that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition, tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties.

100 g of berries provide about 80-250 calories depending up on the preparation and serving methods. In fact, fresh acai berry has been the staple nutritious diet of native Amazonian for centuries. Acai berry is also rich in medium chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body and thus help prevent heart disease.

Health Benefits of Acai berry

1. Antioxidant

This fruit contains a powerful antioxidant that plays an important role in keeping the body to stay healthy. Antioxidants are needed to help cleanse the body of toxins and waste, and help repair cell damage caused by free radicals. Antioxidants are also important for maintaining heart health.

2. Sources of Anthocyanins

Acai berry is one of the best sources of anthocyanins. Anthocyanins and flavonoids are powerful antioxidants that help defend the body against stress pressure. They also have an important role in the Prevention of body cell system. Free radicals are harmful byproducts produced by the body. In addition to acai berry, red wine (red wine) will also contain these compounds. But unlike red wine, acai berry does not contain alcohol that can actually have a negative impact on health, especially if consumed in excess.

3. Heart Health

Acai berry also contains a lot of omega-6 and Omega-9. Both of these fatty acids are important for maintaining heart health. Not only the heart, fatty acids can also help protect entire cardiovascular system.

4. Lower cholesterol

Some studies also show that both these fatty acids can help lower cholesterol. Again, lower cholesterol levels will also mean more heart healthy.

5. Digestive health

Acai berry is also a source of fiber and protein. Both of these substances are good for digestion and heart. Acai berry is is known effectively maintain a healthy digestive system, liver health, as well as having anti-inflammatory properties.

6. For detoxifying

Acai berry is also known to be effective as a detoxifying agent that helps remove toxins from the body.

7. Anti Aging

Not only that, acai berry is believed to slow the aging process. Although there is no hard evidence of this, acai berry antioxidants thought able to making skin look younger. Antioxidants help slow down the aging process to prevent skin cell damage caused by free radicals. Anthocyanins in acay berry could also affect good for skin appearance. But once again, further studies are needed to substantiate this claim.

8. Increase energy and stamina

Acai berry can also increase energy and stamina. Both are needed to keep the body fit to perform daily activities.

Once harvested, the acai berry should be immediately processed to retain its nutritional value. Drying is the most common type of processing. But nowadays, many pharmaceutical companies that make the acai berry supplements in capsule form.

Caution:

• So far the negative effects of the acai berry has been found that people who eat them will tend to lose their appetite. Although this is considered a 'negative', decreased appetite it would be good news for people who want to lose weight. Indeed, for those who intend to gain weight, do not worry, take it in small portions so that you can still get all the benefits.
• Reported acai berry can also trigger allergic reactions. But like any kind of food or other supplements, the risk of allergy can always arise. When they first try, be sure to eat in small amounts to see whether there is an allergic reaction. If you have pollen allergies or super sensitive to acai or similar berries, you may need to avoid this fruit. However, if you consume it in sufficient quantities, it's quite safe to consume this fruit.

We already know that almonds is delicious when it found in an ice cream or other products. But today we are not going to talk about the taste, because almonds nutrition is more important to know besides its delicious taste. Almonds are very beneficial to the body because they contain fiber, vitamins and minerals. Almonds for health benefits, like overcome constipation, respiratory disorders, cough, heart problems, anemia, impotence, and diabetes. Also helps in hair care, skin care (psoriasis), and dental care. Almond commonly known as the supplementary material to make bread, ice cream, eaten raw, as an ingredient in salads, or almond milk.

Almonds Nutrition Facts & Unbelieveble Health Benefits

Benefits of almonds for health & beauty

Good for the heart
Monounsaturated fats, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant, and reduces the risk of heart disease. Magnesium in almonds is also useful to help avoid heart attacks. Almonds help reduce C-reactive protein, causing inflammation that damages arteries. Almonds are also rich sources of folic acid, therefore helping to reduce levels of homocysteine​​, which causes fatty plaque buildup in the arteries.

Good for the brain
Almonds are a source of nutrients that can help brain development. Almond induces high intellectual level and has been considered as an important food for growing children. Many mothers give almonds soaked in water to their children every day in the morning. 2-3 pieces of soaked almonds are good enough, the outer skin may also be removed to avoid allergies.

Reduce Risk of Hypertension
Almonds are known to contain lots of potassium which plays an important role in controlling blood pressure, thus reducing the risk of high blood pressure (hypertension).

Lowering LDL Cholesterol
Almonds contain monounsaturated fats and poly-unsaturated fat, which can lower LDL cholesterol (bad cholesterol).

Sources of Energy
Almonds were added to various dishes and food products can make it more energy-dense foods. This is because almonds contain carbohydrates and protein which is a source of energy.

Maintain Digestive Health
Almonds contain fiber are beneficial for digestion and maintain a healthy digestive tract.

Protect the body from free radical damage
Almonds are loaded with vitamin E, which are antioxidants that prevent cell damage from free radicals.

Controlling Weight Gain
Manganese, copper and Riboflavin is found in almond seeds play an important role in helping to control body metabolism. Good metabolism can reduce the accumulation of calories in the form of body fat. Eating almonds can reduce the risk of overweight.

Increase blood flow
In many studies suggest almonds contain vitamin E, unsaturated fats, magnesium, and antioxidants which help in increasing the blood flow. Regularly consume almonds also help the health of your liver.

Natural moisturizer
Pure oil that produced from almond is a natural moisturizer that keeps the skin from dryness. This almond oil naturally provides food and restore the dead skin cells.

Good for hair
Almond oil also contained the potent role in treating hair loss and increase hair growth.

Almonds nutrition facts

Almond seeds contain 49% oil, which is composed of 62% omega-9 fatty acid, 24% omega-6 fatty acid, palmitic acid and 6%. Oleum amygdalae, is a kind of oil obtained from almonds, which is classified as glyceryl oleate. This oil has a mild aroma and taste nuts, alcohol insoluble, but readily soluble in chloroform or ether. Almond seeds contain 26% carbohydrates (12% dietary fiber, 6.3% sugar, and 0.7% starch). 

Besides, almonds rich in vitamin E, which is 24 mg per 100 grams. Almond seeds also have a lot of unsaturated fatty acids, which can lower LDL cholesterol. Other nutrients found in almonds is vitamin B, vitamin C, calcium, iron, magnesium, phosphorus, potassium, and zinc. Below you can read almonds nutritional value table based on USDA National Nutrient database.

Almond claimed to have the benefits of accelerating the movement of food in the colon, and preventing colon cancer. Several recent studies linking almonds with a decrease in LDL cholesterol. Almonds also have anti-inflammatory / inflammation, strengthen the immune system, and protect the liver. But for some people, almonds can cause allergic symptoms vary from local symptoms (eg, contact urticaria) to systemic symptoms (eg, angioedema, urticaria, or also discomfort in the stomach / respiratory tract).

Nutritional value per 100 g
Energy	2,408 kJ
Carbohydrates	21.69 g
Water	4.70 g
Vitamin A	1 IU
beta-carotene	1 μg
lutein and zeaxanthin	1 μg
Thiamine	0.211 mg
Riboflavin	1.014 mg
Niacin	3.385 mg
Pantothenic acid	0.469 mg
Vitamin B6	0.143 mg
Folate	50 μg
Choline	52.1 mg
Vitamin E	26.2 mg
Vitamin K	0.0 μg
Calcium	264 mg
Iron	3.72 mg
Magnesium	268 mg
Manganese	2.285 mg
Phosphorus	484 mg
Potassium	705 mg
Sodium	1 mg
Zinc	3.08 mg

We often say that soy can be a substitute for meat for those who are classified as vegetarian. Soy is a nutritional storehouse and you can get the health benefits of a soy-based products such as soy milk, tofu, bean sprouts, beans, sauce and flour. Soybeans are kind of nuts that are common in East Asia. They are classified as an oilseed. Soybeans are considered as a complete protein because of the amount of essential amino acids. Benefits of soy found in countries such as China and Japan, where people are less exposed to heart disease, osteoporosis, breast cancer and prostate gland.

Main Benefits Of Soy Milk For Health & Nutrition Facts

One cup of fortified soy milk (still pure, not having enrichment), contains nearly 7 grams of protein, 4 grams carbohydrates, 4.5 grams of fat, and no cholesterol. While cow's milk, providing carbohydrates, vitamins, minerals, and fats. All milk contains 8 grams of protein and 12 grams of carbohydrates per cup. It is also a rich source of other nutrients. But we do not need to worry, because soy milk on the market today are fortified with calcium, vitamin E, B12, D, and other nutrients.

Main benefits of soy milk for health

Preventing Prostate Cancer

Soy milk is rich in phytoestrogens, plant hormones that can inhibit the production of testosterone in men. Reduced testosterone levels can significantly reduce the risk of prostate cancer. Research has shown that men who consume soy regularly had lower prostate cancer.

Overcoming Lactose Intolerance

Lactose intolerance is a condition of the digestive system is not able to digest and absorb lactose (milk fat) well due to lack of lactase enzyme in the body that functions to break down lactose into glucose and galactose (monosaccharides) to be more easily digested intestine. Symptoms include nausea, vomiting, diarrhea, and other symptoms

Lowering Cholesterol

In contrast to cow's milk is high in saturated fat, soy milk fat mostly unsaturated and non cholesterol. Monounsaturated fatty acids and polyunsaturated in soy can inhibit the transport of cholesterol into the bloodstream. Research suggests that regular soy intake can significantly reduce levels of bad cholesterol in the blood.

Reduce the risk of heart disease

Protein and isoflavones present in soy, help in reducing LDL cholesterol and decrease the possibility of blood clots. This in turn, reduces the risk of heart disease and stroke. Research has shown that consumption of milk containing 25 grams of soy protein for nine weeks resulted in a decrease of 5% on average LDL cholesterol.

Preventing Osteoporosis

Not only cow's milk may reduce the risk of osteoporosis, soy milk can also provide the same benefits. Content of phytoestrogens in soy milk can help speed up the absorption of calcium by the body and prevent the loss of bone mass. To obtain maximum results, make sure you buy soy milk containing vitamin D.

Prevent Premature Aging (Anti-Aging)

For everyone; being old is a certainty that does not to be feared. Consuming food or beverage source of anti-oxidants is a wise choice, as well as the right choice to combat premature aging. Anti-oxidants are generally derived from a class of vitamins and minerals; including vitamins B, E, C, Beta-Carotene, Chromium, Selenium, Calcium, Copper, Magnesium, and isoflavones.

Beverages for Vegetarian

For vegetarians, soy milk can be served as a main drink. In addition to delicious and refreshing, nutritional value is not inferior to cow's milk. Soy milk is a beverage source of vitamins (B1, B2, B6, and provitamin A), source of minerals (Calcium, Magnesium, Selenium, Phosphorus), sources of carbohydrates, protein source and fat source). 

Beverages for People with Autism

Autism sufferers should not eat foods that contain casein (milk protein) and glutein (protein powder). Because in addition to difficult to digest, foods that contain two types of protein can cause brain dysfunction. If consumed, the behavior of people with autism will be more hyperactive. Casein sources derived from animal milk (cow's milk) as well as a wide range of products, such as cheese and cream. For people with Autism, Cow Milk can be replaced with Soy Milk. Thus, people with autism still gaining input protein, vitamins, and minerals are sufficient. The most important thing of all, soy milk does not contain casein and glutein.

Soy Milk nutrition facts

Soy milk has about the same amount of protein as cow's milk, though the amino acid profile differs. Natural soy milk contains little digestible calcium as it is bound to the bean's pulp, which is indigestible by humans. To counter this, many manufacturers enrich their products with calcium carbonate available to human digestion. Unlike cow's milk, it has little saturated fat and no cholesterol.

Soy products contain sucrose as the basic disaccharide, which breaks down into glucose and fructose. Since soy doesn't contain galactose, a product of lactose breakdown, soy-based infant formulas can safely replace breast milk in children with galactosemia. Like lactose-free cow's milk, soymilk contains no lactose, which makes it a good alternative for lactose-intolerant people. For patients without conditions that limit which sugars they can consume, there is no evidence to support any sugar-related health benefit or detriment to consuming soy milk instead of cow's milk.

Nutritional value per 100 g based on USDA
Energy	226 kJ
Carbohydrates	6.28 g
- Sugars	3.99 g
- Dietary fiber	0.6 g
Fat	1.75 g
- saturated	0.205 g
- monounsaturated	0.401 g
- polyunsaturated	0.961 g
Protein	3.27 g
Water	88.05 g
Thiamine	0.060 mg
Riboflavin	0.069 mg
Niacin	0.513 mg
Pantothenic acid	0.373 mg
Vitamin B6	0.077 mg
Folate	18 μg
Vitamin E	0.11 mg
Calcium	25 mg
Iron	0.64 mg
Magnesium	25 mg
Manganese	0.223 mg
Phosphorus	52 mg
Potassium	118 mg
Sodium	51 mg
Zinc	0.12 mg

It is mentioned that banana is an instant energy booster, and many athletes eat it to get their energy back. Do you know how many calories in a banana, so many people make a banana as a source of instant energy? Based on USDA National Nutrient database, calories in every medium sized banana or about 118g is 105 calories, meanwhile in a large sized of banana or about 136g is 121 calories. That is calories in raw bananas (not processed). Calories in 1lb 3oz sundae (banana split) contain 894 calories.

Banana Nutrition Facts & Calories Content As Instant Energy

Banana is a fruit that is rich in nutrients. All nutrition and health benefits of bananas preserved naturally by the skin. Bananas, including foods that are easily digested and has many health benefits.

Banana nutrition facts

A medium-sized banana contains about 467 mg of potassium and just a little sodium which is about 1 mg. Potassium is an essential element to regulate blood pressure, reduce the risk of high blood pressure, as well as other related issues.

Bananas are rich in calcium, 100 grams of bananas capable of supplying 5 mg of calcium to the body. Calcium is essential for the formation and maintenance of strong bones and teeth. In addition, calcium also serves to facilitate neurotransmitter release and muscle contraction.

As we mentioned earlier, the energy content in bananas is very high so it is suitable for use as a source of food to get energy quickly. In 100 gr banana contains 22.84 grams of carbohydrates, 12.23 grams of sugar, and 2.6 grams of fiber. Although slightly higher for patients with diabetes, but it makes bananas as a source of quick energy and easy to digest.

In 100 grams of bananas available nearly 8.7 mg of vitamin C for the body. Vitamin C protects the body against oxidative stress and malnutrition. As a powerful antioxidant, vitamin C helps the body control the free radicals that enter the body.

Vitamin B6 is a water soluble vitamin, plays an important role for smooth functioning of the nervous system, boost immune system and fight infection. In 225 grams of bananas contained 0.8 mg vitamin B6 for the body.

A wide range of essential vitamins such as vitamin A, vitamin D, vitamin K, folate, thiamine, riboflavin, niacin, and others can be found in bananas. These vitamins help the formation of blood as well as other activities in the body for maintain fitness levels remain high all the time.

Some kinds of other minerals such as iron, magnesium, phosphorus, zinc, copper, manganese, selenium, and fluoride is also found in bananas. Each of these minerals help the body's various functions and boost the immune system.

For more better banana nutrition information, below you can read banana nutritional value table based on USDA National Nutrients database.

Nutritional value per 100 g
Energy	371 kJ
Carbohydrates	22.84 g
Sugars	12.23 g
Dietary fiber	2.6 g
Fat	0.33 g
Protein	1.09 g
Thiamine	0.031 mg
Riboflavin	0.073 mg
Niacin	0.665 mg
Pantothenic acid	0.334 mg
Vitamin	0.4 mg
Folate	20 μg
Choline	9.8 mg
Vitamin C	8.7 mg
Iron	0.26 mg
Magnesium	27 mg
Manganese	0.27 mg
Phosphorus	22 mg
Potassium	358 mg
Sodium	1 mg
Zinc	0.15 mg
Fluoride	2.2 µg

High water content in bananas keeps the body well hydrated without reducing essential nutrients. This makes bananas help you lose weight effectively. To get all the benefits, it must be ensured that eating bananas fresh or processed banana that has been coated with sugar or chocolate. For further information, you can continue to read benefits of banana for health.

If we talk about benefits of drinking water, then it should be talking about health benefits of water. There are also wide spread about our body that consist of 80% of water, meanwhile another reseacher said 60%. The bottomline is, our body contains lot of water or fluid, so drinking water gives so many benefits to our health. You must be ever heard about how much water we should drink everyday, there is a general advice we should take 8 glasses water per day. Its not total true also false, because every person have their own activities. More intense activities they done, they should drink more water.

Benefits of Drinking Water

Brain and blood are two important organs that has moisture content above 80%. The brain has a component of water by 90%, while blood has a component of 95% water. At least, normally we need 2 liters a day or 8 glasses a day. For smokers this amount shall be increased by half. The water needed to replace the fluid out of the body through urine, sweat, respiration, and secretion. The doctor also advised to consume 8-10 glasses of water every day so that your metabolism running well and normal.

If you consume less than 8 glasses, the overall effect is not felt. But as a consequence, the body will balance itself by taking the source of the body's own components. Of them from the blood. Lack of water for blood is very harmful to the body. Therefore, the blood will be thick. As a result, the flow of blood to transport oxygen and nutrients can be disrupted.

Blood is thicker, will also pass through the kidney that functions as a filter or a tool to filter toxins from the blood. The kidneys has a very fine sieve, so if you have thick blood filter the kidneys have to work extra hard. It is not possible kidney could be damaged and will eventually undergo dialysis or in medical language called hemodialysis.

And what about the brain? Thick blood flow will also be hampered as it passes through the brain. In fact, brain cells consume the most extravagant food and oxygen carried by the blood. So that the function of brain cells is not optimal, and can even die quickly. These conditions will increasingly lead to stroke. Therefore, do not let lack of water!

 benefits of drinking water

Streamlining the digestive system

Consuming adequate amounts of water each day will facilitate the digestive system so that we will avoid digestive problems such as ulcers or constipation. Burning calories will also be run efficiently

Healthy heart

Water is also believed to participate cure heart disease, rheumatism, skin damage, respiratory diseases, intestinal, etc.. Even today quite a lot of alternative medicine that utilizes the efficacy of the water.

As stroke remedy

Hot water is not only used to treat various skin diseases, but is also effective for treating paralysis, such as stroke. Therefore, the water can help strengthen back muscles and ligaments as well as expedite the circulatory system and respiratory system. Effect of heat causes dilation of blood vessels, improving blood circulation and tissue oxygenation, thus preventing muscle stiffness, relieve pain and calm the mind. The content of ions, especially chlorine, magnesium, hydrogen carbonate and sulfate in hot water, helps the dilation of blood vessels thus increasing blood circulation. In addition to the pH of the water is able to sterilize the skin.

Reducing stomach acid

You may be one of the millions of people who experience heartburn, a condition usually caused by high levels of stomach acid, according to "The Family Medicine Handbook." Stomach is a major source of hydrochloric acid in the body, and secrete all night. Without the benefit of food to dilute acid, heartburn is more likely to occur in the morning. Drink water immediately after waking up can reduce the level of acidity in the stomach, so it can help relieve the symptoms of heartburn or stomach pains.

Drinking water can remove toxins in the body

Water helps remove waste and other harmful toxins from the lymphatic system, kidneys and intestines, so avoid discomfort or disruption of other health problems. Another benefit to help the liver and kidneys work optimally because getting enough fluids.

Drinking water increases brain function

The brain can function well and has an effective electric function if getting the water right, for it is when people drink well then his brain will be able to function optimally. Estimated human brain is the same amount of electricity as a 60 watt light bulb.

Drinking water boost energy

Yawning is the only activity that makes people can stay awake. But yawning is not always due to sleep late at night because it could also be due to a mild form of dehydration. But if people enough drink, energy increases that make it not evaporate and remain awake.

Drinking water can nourish the bone

To make bone cells are new and constantly keep bones healthy, the body needs to obtain sufficient amounts of water. This is the reason drinking water can be healthy bones.

Drinking water maintaining a healthy weight

When a person with enough water so effectively contributed to the regulation of appetite, as well as the function of metabolism are at the most optimal level thus maintaining healthy weight. 

Drinking water make your skin healthy

Many people who spend a lot of money to make the skin glow and healthy, but there are forgotten that drinking enough water can make your skin healthy. This is because water helps remove toxins and keep skin looking fresh and healthy every day.

Drinking water helps the function of vital organs in the body

When the body can not be enough water, it will be pulled from the bloodstream and can affect the body's organs. The heart has to work harder because blood is thicker, blood flow is obstructed certainly have an impact on other vital organs in the body. But if someone gets enough water then it could help improve organ function.

Coconut oil is often used only for cooking, actually there are so many benefits of coconut oil for health and beauty. In fact, also mentioned that coconut oil can also be used to treat acne. Because 50 percent of coconut oil content is lauric acid that supports healthy metabolism and has studied the content has anti-fungal, anti-viral and anti-bacterial. In addition, coconut oil also rich in vitamins, such as vitamin D, E and K.

Coconut oil generally get a bad assumption because it contains high saturated fat. However, in fact there are also many benefits of coconut oil, especially virgin coconut oil (VCO). Unlike the vegetable oil, VCO containing 92% medium-chain fatty acids can continue to be absorbed through the intestinal wall when it is in the gastrointestinal tract, the process is faster because without due process and enzymatic hydrolysis. Furthermore supplied directly into the blood stream and was immediately taken into the liver to metabolized. VCO is processed in the liver into energy, not cholesterol and fat deposits, the energy is used to improve the function of all endoktrin glands, organs and tissues.

Hidden Benefits of Coconut Oil For Health And Beauty

Coconut oil nutrition

Like what we have mentioned above, quoting from wikipedia, Coconut oil contains a large proportion of lauric acid, a saturated fat that raises blood cholesterol levels by increasing the amount of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol.This may create a more favourable blood cholesterol profile, although it is unclear whether coconut oil may promote atherosclerosis through other pathways. Because much of the saturated fat of coconut oil is in the form of lauric acid, coconut oil may be a better alternative to partially hydrogenated vegetable oil when solid fats are required. In addition, virgin coconut oil (VCO) is composed mainly of medium-chain triglycerides, which may not carry the same risks as other saturated fats.

Nutritional value per 100g
Energy	3,607 kJ
Fat	100
- saturated	86.5
- monounsaturated	5.8
- polyunsaturated	1.8
Vitamin E	0.09 mg
Vitamin K	0.5 μg
Iron	0.04 mg

Benefits of coconut oil for health

Protect the heart
Because it is rich in lauric acid, coconut oil consumption can protect the heart by lowering bad cholesterol and increase good cholesterol.

Lowers the risk of cardiovasculardisease
A study has proven that potent virgin coconut oil consumption lowers the risk of cardiovascular disease.

Controlling blood sugar levels
Virgin coconut oil will not trigger an increase in the hormone insulin in the blood vessels. Conversely, consuming coconut oil can help you control your blood sugar by increasing insulin performance.

Boost immunity
Lauric acid content in coconut oil is enhancing good immune system.

Maintain brain health
Several studies also have shown that consuming coconut oil is able to maintain brain health in old age.

Speed ​​up the healing process
Panamanian people like to drink pure coconut oil to treat diseases and accelerate the healing process.

Helps the absorption of nutrients
Consuming virgin coconut oil and vitamin E together is the solution for treating failure nutrient absorption in the digestive tract.

Speed ​​up your metabolism
As mentioned earlier, coconut oil contains medium chain fatty acids can stimulate a faster metabolism and give you energy.

Eradicate bacteria
Virgin coconut oil also contains caprylic acid which is known to kill harmful bacteria.

Benefits of coconut oil for beauty

Lip balm
Rub on chapped lips. You can also use it to keep moisture lip anywhere, but not during the summer, as the heat will melt the oil.

Anti aging moisturizer
Coconut oil is anti-microbial agents, anti-fungal, and anti-bacterial. So apply coconut oil on the face as a moisturizer for anti-aging properties and prevent acne.

Get rid of stretch marks
If you frequently disturbed by the presence of stretch marks, apply coconut oil for a few weeks until able to eliminate them completely.

Stimulate hair growth
If you want long hair quickly, just apply coconut oil to hair roots. The process is almost the same as how to cope with split ends.

Make your nails grow longer
In addition to hair, beautiful and long nails can also be obtained by applying coconut oil. Focus on the cuticle area so that your nails look more beautiful.

Deep conditioner
Warm massage on the scalp and hair. Wait 15 minutes, then rinse. You do not need to use a conditioner after shampooing

Hair chapped and dry
Although cutting the broken part is the best solution, you can use coconut oil to reduce and make it sparkle again

Chiropody
If you have calluses or rough heels, use a pumice stone before going to bed. Apply coconut oil on your feet and wear a pair of socks to lock in moisture overnight

Face Cream
Lauric acid is said to cure acne, a good choice for oily and combination skin.

Make up cleanser
Coconut oil can be an effective cleanser and makeup has a natural moisturizer

Breastfeeding is a wonderful moment for mom and baby, there is emotional contact for them. The benefits of breastfeeding not only for babies, but it also has benefits for the mother. Even there are so many benefits of it, but for some of first-time breastfeeding mom, this activities raises some concern due to the many negative myths of breastfeeding. In this post, we will try to open your mind about benefits facts of breastfeeding. So, you will have not to worry even just a little. In fact, the American Academy of Pediatrics in the United States also explained that the research evidence reinforces the conclusion the health benefits of breast milk for breastfeeding mothers.

Breast milk is produced naturally by the body to meet the baby's needs and is the best food for babies. Recommended for new mothers to breastfeed their babies within 30 minutes after the baby is born, to get the colostrum or first milk which very beneficial for the baby. Research shows that babies who were breastfed for at least 6 months will have the endurance better and better intellectual development. Even in the Quran Moslem Holy Book suggest to breastfeed for 2 years, at Surah 2 Verse 233 (check this link).

Benefits of breastfeeding for babies

• Colostrum (first milk on the first day) contains many antibodies that protect babies against disease and infection.
• Breastfeeding develop higher IQ and improve brain development and the nervous system of the baby. Advantage IQ is 10-12 points due to breastfeeding. Breastfeeding referred to as the 4th trimester in brain growth and development. There are certain proteins in milk that stimulate the baby's brain development.
• Breast-fed babies suffer less pain.
• Breastfeeding causes the child has a better antibody response to the vaccine.
• Breast milk composition and amount of the most appropriate nutrition for infants. The composition of breast milk varies according to individual growth and changing nutritional needs baby.
• Breast milk is easily digested and always had the right temperature. 
• Breast milk is always sterile, do not has germ. 
• There is an element in milk which destroy E coli, salmonella, shigella, streptococcus, pneumococcus and many others. 
• Breastfeeding stimulates the development of the jaws and facial structure, growth upright teeth and improve eyesight.
• Breastfeeding creates a strong bond between mother and child. Child has a safe feel. Breastfeeding also plays an important role in the emotional and spiritual development of children.

Benefits of breastfeeding for mom

• Reduce the risk of uterine and ovarian cancer. Lower estrogen levels during lactation causes the decreased risk of second cancers. Is estimated decrease in estrogen leads to reduced stimulation of the uterine wall and breast tissue, thus minimizing the risk of tissue becoming cancerous.
• Reduce the risk of breast cancer. Women who breastfeed reduce the risk of developing breast cancer by 25 percent. Reduction in cancer risk is proportional to the cumulative lifetime duration of breastfeeding. That is, the more months or years of nursing mothers, the lower the risk of developing breast cancer.
• Reduce osteoporosis. Women do not breastfeed have a four times greater risk of developing osteoporosis than breastfeeding women and are more likely to suffer a hip fracture in the years after menopause.
• Delaying pregnancy naturally. Breastfeeding delays ovulation so can result in breastfeeding mothers is not fertile for a while. How long is a woman fertile again depending on breastfeeding patterns and trends of her own.
• Improving emotional health. Breastfeeding is not only good for the body, but also for the mind. Studies show that breastfeeding mothers show less postpartum anxiety and depression than mothers who formula feed.
• Promoting weight loss. Breastfeeding mothers showed more decrease in waist circumference and fat mass in a month after giving birth than mothers who formula feed. Breastfeeding mothers tend to return to pre-pregnancy weight.
• Breast milk is always available to be assigned. Breastfeeding can save time for setting up the bottle, pouring water, mix milk and sterilize bottles that have been used and so on.

Fibrous foods are foods that contain fiber in which the body can not digest or absorb. Because it can not be digested by the body's digestive tract, dietary fiber is not going to generate energy or calories to the body. Foods that contain fiber are very best consumed body in amounts as needed because it provides a big benefits, especially in the digestion. Dietary fiber can not be absorbed in the small intestine. Therefore, the fiber will not enter the bloodstream. Although not easily digested, fiber appears to have an important role in the body. This fiber will be taken by the small intestine to the large intestine with intestinal peristalsis. The presence of fiber in the colon will help the process of metabolism in the large intestine.

Foods high in fiber

Green leafy vegetables

Green leafy vegetables are the food sources rich in iron, beta-carotene and fiber. According to nutritionists, green vegetables such as spinach, turnip greens, and beet greens, are the best sources of fiber. One cup serving contains 4 to 5 g of fiber.

Corn

Corn contains many antioxidants. About half a cup of corn kernels, contains 2 grams of fiber. Popcorn (without salt or seasoning) is also a source of fiber, with about 3.5 grams of fiber per three-cup serving.

Brown rice

If you're eating white rice, with a chewy texture and savory taste, you seem to have to get used to eating brown rice. Each cup of brown rice contains 3.5 grams of fiber.

Nuts

Nuts contain a lot of fiber. According to nutritionists, black beans and kidney beans is one of the best sources of fiber. You can get about 15 g of fiber or more per 1 cup serving. Nuts, such as cashews, almonds and other unsaturated fats. Studies show that people who eat nuts regularly are allow to lose weight more easily.

Berries

Fruit is a good source of fiber. According to nutrition experts, raspberries, blackberries and elderberries are the best sources of dietary fiber, with 8 to 10 g of fiber per 1 cup serving.

Avocado

Avocados are the best source of fiber, with two tablespoons per serving of avocado has about 2 grams of fiber and whole fruit pulp contains about 10 grams of fiber. Avocados are also a good source of monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease. Unsaturated fat contained in avocados can increase delay hunger hormone called Leptin. This hormone can make your brain think the body is satisfied that make you stop eating.

Pears

Like most fruits with edible skin, pears are the fruit of the most nutritious and fiber-rich skin when they are consumed in their entirety. A pear contains about 5.5 grams of fiber.

Apple

As well as pear, apple is a fruit that should be eaten with the skin. Because that's where, nutrients from the stored apples. A regular size apple contains about 4.4 grams of fiber.

Edamame
Half a cup of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand of the product you buy of course.

Broccoli
We all know that broccoli is good for health. Broccoli may prevent cancer and also contain a lot of fiber. You will get about 5.1 grams in a cup of boiled broccoli.

Main benefits of fiber for health

Prevent constipation

Constipation is a condition in which a person has difficulty to remove dirt or feces from the body. Fiber can prevent and alleviate constipation because of its ability to absorb water as it passes through the digestive tract, thereby increasing the size of the stool and make it soft so easily removed. Stools did not accumulate in the body, this will make the digestion and the body becomes healthier.

Helps Lower Cholesterol and Prevent Coronary Heart Disease

Fiber foods generally can bind cholesterol in the diet, so as to help reduce cholesterol levels that accumulate in the body. Cholesterol stacks that reduced in the bloodstream will automatically reduce the risk of coronary heart disease.

Prevent Colon Cancer

When the stool is supposed to be disposed of by the body accumulates too long in the body, bad bacteria will easily multiply and injure the intestinal wall so that free radicals can disrupt the body's cells. Moreover, the toxins in the dirt will be absorbed by the body again through the blood vessels and eventually spread throughout the body and makes the body unhealthy. It can increase the risk of colon cancer.

Helps Lose Weight

Foods that contain a relatively high fiber will give you a sense of satiety due to the composition of complex carbohydrates that are stopping appetite, thus resulting in lower consumption of food. In addition, foods that contain lots of fiber are usually low in fat so that it can reduce the intake of fat and excess calories in the body.

Keeping Blood Sugar Levels Remain Stable

Foods rich in fiber usually contain complex carbohydrates. This type of carbohydrate that takes time slow to be absorbed into the body system. Slow absorption process of carbohydrates can help avoid the drastic increase in blood sugar levels so that the body's blood sugar levels relatively stable and steady.