Do you fall ill often or experience fatigue, weakness, nausea, heartburn, or constant irritability? There is a high chance that you may be lacking fibre and vitamins in your diet. Triggered by an unhealthy or unbalanced diet and the lack of physical activities, Malaysians are among many who place very little importance on their overall health and lifestyle due to busy lifestyles, placing us on the top of the list of Asian obese countries. However, by increasing your daily dietary fibre and vitamins intake, there can be an overall improvement to your health.
Why Fibre?
Fibre is the indigestible part of plant foods, such as grains, vegetables, beans and fruits. It is a type of carbohydrate that consist of various functions and health benefits. On average, the recommended amount of fibre intake per day for male and female adults over 18 years are 30 grams and 25 grams respectively. However, study has shown that fibre intake among Malaysians are only about 13g to 16g, which does not meet the intake goal of 20 grams to 30 grams. This is a sign that we need to start to find means to improve our lifestyle today.
Benefits of Fibre
There are two types fibre, namely insoluble and soluble, each containing its own goodness. Dietary fibre aids in stabilising blood glucose levels as well as lowers blood cholesterol levels through its absorbent nature and facilitates the smooth functioning of the digestion process which would help reduce constipation.
A high-fibre diet is generally lower in calories and causes you to feel full faster and for a longer period of time which helping individuals to stay at a healthy weight and lower the risk of many diseases including diabetes, heart disease and cancer. The first best step for you to switch to a healthier lifestyle is as simple as including one fibre-packed food into your daily meal. The easiest choice could be fruits and juices such as apples, oranges, guavas and mangoes.
How to Get Your Daily Dose of Fibre and Vitamins?
Now you have learnt the health benefits of increasing fibre and vitamins into your daily diet, what‘s next? Remember to always select and include food packed with high fibre and vitamin dosage for better overall health. Here are some tips:
1. Wholegrain and wholemeal
Skip the white bread and pasta, look out for food labels with wholegrain and wholemeal. A good serving of whole grains will give you up to 3 grams of fibre. It also provides you with vitamin B that improves cell generation.
2. Fruits and juices
Fruits such as guava, apple, and mango are great sources of fibre and vitamins. When you get the urge to snack, have a serving of fruits or even a pre-packed juice to further complement your diet easily with its fibre and vitamin-ready benefits.
What If You Are Too Busy?
Though we are always rushing for appointments, rushing through meals, rushing every other day, there’s always time to ensure we’re well-nourished to kick-start our day. If you have no time to prepare or pack your own fruits, stock up MARIGOLD PEEL FRESH juices that are fortified with Vitamins A, C and E, giving you more nutritious and fruity goodness in every drop that’s available in both Regular (a choice of nine flavours) and No Sugar Added Range (available in six flavours).
MARIGOLD PEEL FRESH’s Regular juice range is available in these flavours: Orange, Apple, Apple Aloe Vera, Pink Guava, Tropical Mango, White Grape, Blackcurrant & Cranberry, Carrot, and Guava.
MARIGOLD PEEL FRESH’s No Sugar Added juice range is available in these flavours: Orange, Powerberries, Apple, Mixed Fruit Mangosteen, Powerveggies & Fruits, and Cloudy Apple.
Here are 2 smoothie recipes you can do to get your Daily Fruit Goodness with MARIGOLD PEEL FRESH:
1. Apple Delight Smoothie with MARIGOLD PEEL FRESH’s Apple Juice (Serves 2)
Ingredients:
- 1/2 cup of MARIGOLD PEEL FRESH’s apple juice
- 3/4 cup diced apple; peeled or unpeeled
- 1/2 banana; sliced
- Pinch of cinnamon or nutmeg (optional)
Pour MARIGOLD PEEL FRESH’s apple juice into your blender. Next, add the rest of the ingredients and blend until smooth and refrigerate.
2. Orange Banana Smoothie with MARIGOLD PEEL FRESH’s Orange Juice (Serves 3)
Ingredients:
- 1 1/2 cup MARIGOLD PEEL FRESH’s orange juice
- 1 tablespoon freshly squeezed lime juice
- 1 to 1 1/2 ripe bananas
- 1 cup strawberries, tops removed, and cut in 1/2
Combine MARIGOLD PEEL FRESH’s orange juice, lime juice, strawberries and banana into your blender. Start blending until smooth and refrigerate.
Source: MARIGOLD PEEL FRESH
Read also: Why Malaysians Don’t Eat Enough Fruits
Cover Image: www.redorbit.com
