FIBER & WATER

The Non-Nutrients

Dietary fiber

is not a nutrientnecessary to regulate digestionappears to prevent some epidemiological

diseases.

DEFINITIONS:

WATER: a compound composed of two atoms of hydrogen and one atom of oxygen. Water is the most important of all the essential nutrients, since human life cannot be sustained without water.

FIBER: A loose term denoting the substances in plant food that are not digested by human digestive enzymes. It provides almost no calories.

CRUDE FIBER: The residue of plant food remaining after extraction with acid and alkali.

DIETARY FIBER: The residue of plant food resistant to hydrolysis by human digestive enzymes. (l gm crude fiber = 2-4 gm dietary fiber.)

What is Fiber?

many plants that we eat for food contain cellulosewhich is not broken down, digested and used by

our bodyIt is tough and stringy essential for regulating the body.It helps to move food through the body and aids

digestion by (1) attracting water to the small and large intestines (2) the water increases bulk in foods keeps the mass of fiber, food particles, digestive juices soft

and moving though the system.

Why eat Fiber?

protective agent for certain diseases colon cancer, Diverticulosis--weakened areas of the intestinal wall

(like blow-outs in a car tire coronary heart disease

How Much fiber?

There is no recommended Dietary Allowance for fiber

20 to 35 grams of dietary fiber per day.Americans are currently consuming much

less than the recommendation.

SOURCES:

Fiber is found only in foods of plant origin. fruits, vegetables, nuts, Peas legumes. grains.

Grain Kernels

The wheat kernel has three main parts: The germ

reproduces when planted, contains concentrated food to maintain new life. vitamins and minerals, fat, iron, and protein.

The bran protective coating is rich in nutrients and fiber.

The endosperm soft inside part of the kernel contains starch and proteins. the flour has the ability to form a stretchy protein called gluten. Gluten allows a lacy network of air bubbles to be baked in,

making bread light and soft.

The Enrichment Act of 1942

standardized the return of lost nutrients to commercial flour.

iron, thiamin, and niacin have been restored to the levels found in whole wheat.

However, this restoration did not restore the fiber.

Whole grain contains fiber.

THE IMPORTANCE OF WATER:

8 glasses of water daily more if participating in sports or exercising. Water is the most critical nutrient for

sustaining life.Two-thirds of the human body is water.

Water and minerals need proper balance.

When the sodium ions in the blood are increased,

water in the cells is drawn from the cells into the blood plasma.

If an excess of sodium, so much water is drawn into the blood plasma that high blood pressure can develop and put a dangerous strain on the heart and vascular system.

Water is needed in the body for many reasons:

Water is used to move nutrients through the digestive tract.

Water is needed to remove waste products. Water acts as a diluter. Fiber absorbs water thus allowing waste products to

move freely through the digestive tract, and thus preventing toxic waste from accumulating.

Water is a heat regulator. It helps the body temperature to stay the same.

Water is a solvent necessary in the production of and maintaining body cells.

Water helps coat and lubricate body joints.