Girls: Fiber is your new friend

As women get older, many start to suffer hip fractures. These fractures are hard to recover from. Eating the right nutrients from a young age is vital to have strong bones.

Girls are told to take in more calcium, but recent research suggests that eating foods with corn fiber will increase the value of calcium.

Connie Weaver, a head nutritionist at Purdue University in West Lafayette, states that “after menopause, women’s bones lose mass really quickly”. Weaver’s team investigated a group of 11 to 14 year old girls. They put fiber in fruits drinks and muffins and varied the amounts (0g,10g,20g).

The researchers found that when the girls had the fiber-rich diets (10g,20g of fiber), they had a 13 percent more calcium absorption. Their stool samples proved this because microbes in the gut were able to break down “this fiber into short-chain fatty acids” (Science News). These fatty acids aid calcium to be used in the body.

So what foods should we eat?

5 fiber-rich foods 127965

corn

-a half cup of corn kernels includes 2 grams of fiber

-low fat popcorn is also an alternate option for a healthy fiber intake

avocado

-an entire avocado contains 10 grams of fiber

-it also contains good oils to reduce the risk of heart disease

edamame

-though it depends on the brand, usually a half cup of edamame has 9g of fiber

pear

-pear skin has a good source of nutrition and fiber

-a regular sized pear has 5.5grams of fiber

raspberries

-extra rich with fiber, one cup will be a third of a daily serving

-also has great nutritional value

 

Original Article:

https://www.sciencenewsforstudents.org/article/girls-take-note-corn-fiber-can-strengthen-bones

 

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2 thoughts on “Girls: Fiber is your new friend

  1. I recommend we should eat Natto. As you know, it’s a traditional Japanese food made from soybeans fermented. It contains iron, calcium, magnesium, protein, vitamins B6, B2, E, K2 and no cholesterol in the bean’s fiber. It’s strongly associated with bone health. If you dislike its distinctive smell, you can buy small containers with no smell. Let’s eat Natto with us as a breakefast food!

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