How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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No, this article is not a joke. Those little tiny green peas that you see in the freezer section of grocery stores are nutrient powerhouses. They are rich in protein, lots of fiber, and exhibit impressive antioxidant activity. They also offer lots of micronutrients, including vitamins C and K and manganese. Besides their impressive nutritional profile, green peas are very versatile and deserve to be a staple food in your diet. 

What Are Green Peas?

Green peas are technically the seeds of the pod fruit and considered a fruit, not a vegetable. The reason for this is because they have seeds and develop from the ovary of the pea flower. These pods contain several small peas, either yellow or green in color, and (despite their fruit classification) are popularly used as vegetables in culinary applications. Different pea varieties offer different flavor profiles and can be enjoyed raw, cooked, or added to soups, stir-fries, and even desserts.

Peas have a rich history of culinary use, being a staple food in Chinese, Indian, Mediterranean, and British cuisines. In fact, archaeologists found evidence of wild pea consumption dating all the way back to 9750 B.C. Different civilizations consumed peas throughout the course of history, but were they aware of their nutritional benefits? Even if they weren’t, you can be by reading about the following health benefits of green peas.

Rich In Protein

Protein makes up the foundation of your skin, muscles, bones, and hair, but it plays a role in overall health. The body uses protein to build and repair tissues as well as synthesize enzymes and hormones. A protein deficiency can impair immune function, stunt growth, and decrease energy levels. Green peas are naturally rich in pea protein, with a cup of peas providing 8.6 grams. That makes green peas on par with other plant-based proteins, including quinoa, hemp seeds, and nutritional yeast. 

Support Healthy Digestion

In addition to the impressive protein content, green peas boast 8.8 grams of fiber per cup, which fulfills 35% of the recommended daily intake (RDI) of fiber. Studies suggest that incorporating more fiber-rich foods into your diet benefits several aspects of your health, especially digestion. Fiber passes through the digestive tract undigested, which adds bulk to stool to increase stool frequency. Some research indicates that fiber may benefit digestive conditions, including stomach ulcers, diverticulitis, and gastroesophageal reflux disease (GERD).

May Protect Against Cancer

Green peas contain a lot of antioxidant compounds, which work to fight free radicals. They also help to relieve inflammation and reduce oxidative damage to cells. In some in vitro studies, some antioxidants in green peas have exhibited anti-cancer properties. Saponins are a type of antioxidant compound found in green peas, and they may inhibit tumor growth. According to a 2009 review from Canada, saponins in green peas and other legumes may have therapeutic effects against some types of cancer. Another review of in vitro studies found that saponins were able to prevent the growth and spread of cancer cells. That said, more research is necessary to confirm the promising anti-cancer activity of green peas. 

Support Blood Sugar Control

The fiber and protein in green peas may help regulate blood sugar levels. In turn, these efforts may prevent symptoms like fatigue, increased headaches, and frequent urination (more common among diabetics). Fiber slows the absorption of sugar into the bloodstream, which helps maintain steady blood sugar levels. Increasing protein intake has also been associated with lower blood sugar levels in people with diabetes. Not only that, but green peas have a low glycemic index. One review found that eating lots of foods with a low glycemic index, such as peas, can help lower the risk of diabetes.

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The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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Did you know sweet potatoes are high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain! When you aren’t cleansing, treat yourself to these scrumptious sweet potato fries.

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Everyone has a weekend of eating that they regret. There’s no reason to view yourself as a failure, but it’s very easy to view yourself in that negative life. You may even wake up feeling guilty about everything you ate and drank. Don’t beat yourself up for succumbing to the temptation of unhealthy foods because there are easy ways to get your health back on track. 

Weekends, especially holiday weekends, are notorious for relaxing diets. Whether it’s a potluck party, backyard barbecue, Saturday night drinks, or Sunday brunch, the calories tally up quickly. Not to mention, it’s difficult to stick to your diet in these circumstances, so you abandon ship and join in the consumption. This excess comes in the form of unhealthy carbs, salt, sugars, and fats. This leaves you feeling tired, guilty, hungry, and bloated. 

So how do you find your balance again? If the weekend threw you for a spin and you let yourself go, use the following tips to help you recover. You’ll be feeling like your best self in no time!

Let It Go

After falling off your diet, the first rule of thumb is to leave it in the past. You cannot change the past, but hopefully you learned your lesson. How did all of that binge eating make you feel? Not good, right? That’s perfectly acceptable, but just acknowledge your mistakes and get back on the horse. 

Don’t Skip Breakfast

While it may seem like a good idea to skip breakfast after an unhealthy weekend, it’s actually a horrible dietary mistake. Dietitians advise against skipping the first meal of the day because skipping a meal can slow the metabolism. This leaves you feeling bloated and unhealthy, and you may retain fat or fluid as a result. Instead, opt for a lighter breakfast like a fruit and vegetable smoothie, oatmeal, or chia pudding to start your day. Good fuel is better than no fuel.

Drink That Water

When your diet gets away from you, so do your healthy hydration habits. Additionally, most people forget to drink enough water in unhealthy situations because they are focused on consuming or drinking other things. After an indulgent weekend, drink a tall glass of water as soon as you wake up. The body needs water to move waste through the digestive tract, and it also helps to improve alkalinity and immune function. If you want to enhance the hydration and detox efforts, add a little lemon juice and apple cider vinegar to the water. 

Add Some Fiber

There’s no need to go out and purchase a fiber supplement or anything like that. The goal should be to consume whole foods that are naturally rich in fiber. Focus on fresh fruits, vegetables, and complex carbohydrates from foods like sweet potatoes and quinoa. These foods help to move food through the digestive tract, which you desperately need after binge eating. Plus, fiber keeps you satiated between meals, helping you avoid unhealthy and unnecessary snacking.

Get Moving

One workout isn’t going to undo the damage of a bottle of wine, four slices of pizza, a bowl of buttery popcorn, and a burger. That’s just a fact, but it’s important to get your body moving again. When you slide right back into your regular workout routine, you’ll be able to find that rhythm again. Regular exercise is what helps you stick to your goals and burn off excess calories. Consider engaging in a high intensity interval training session to burn more calories on the first day back after the weekend. You’ll be tired in the best way possible!

Get Plenty Of Sleep

People think that they’ll get more sleep on the weekend, but this may not always be the case. If it’s a social weekend and you go out and indulge with food and drink, you may only sleep for a few hours. Additionally, the quality of sleep may not be that great because alcohol can easily disrupt sleep. One sleep study found that people who only got five hours of sleep ate more the following day. People who slept for seven to nine hours ate less. People who sleep well have better food restraint, which helps to decrease overall caloric intake. 

Don’t Get On The Scale

The scale is not your friend after a weekend of unhealthy eating. It will most likely display a higher number than you are used to, but this is most likely because there is extra food sitting in the digestive tract. There’s no reason to start your day with defeat. Instead, try to weigh yourself after you get back on track for a couple days. This will most likely result in the number you’re used to seeing.

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Dragon fruit comes from a variety of cactus species and has a striking appearance, sweet taste, and unique texture. It has a bright white flesh speckled with small black seeds, which resemble poppy seeds. Naturally rich in various antioxidants, vitamins and minerals, dragon fruit makes a great addition to your diet. It may help to support immune function, improve iron levels, promote gut health, and provide the body with lots of magnesium.

What Is Dragon Fruit?

Dragon fruit looks like something from a fantastical realm, but it is native to Central America, dating back to the 13th century. Dragon fruit, actual name pitaya or pitahaya, made its way to Vietnam and Malaysia, where it is widely grown. Most of the dragon fruits in the U.S. come from Israel, where the fruit is commercially grown. Israeli growers tend to call it pitaya, while Vietnamese growers refer to it as dragon fruit. According to nutritional data, one cup of dragon fruit offers the following nutrients:

• 136 calories
• 29 grams of carbohydrates
• 0 grams of fat
• 3 grams of protein
• 9% of the daily value (DV) of vitamin C
• 7 grams of fiber
• 8% of the DV of iron
• 18% of the DV of magnesium
• 4% of the DV of vitamin E

Beyond these nutrients, dragon fruit exhibits several plant compounds that benefit the body, both internally and externally. The carotenoids and betacyanins in dragon fruit may be useful in pharmaceutical, nutraceutical, and cosmetic applications. Continue reading to learn more about the health benefits of dragon fruit.

Rich In Fiber

Dietary fibers are non-digestible carbohydrates that offer lots of health benefits. According to health officials, adult women should consume 25 grams of fiber per day, while men should consume 38 grams per day. Similar to antioxidant supplements, fiber supplements don’t have the same health benefits as the fiber you get from whole foods. Fiber is well known for the role it plays in the digestive process, but many studies suggest that it may help manage body weight, protect against heart disease, and manage type 2 diabetes. No studies have linked dragon fruit to the aforementioned benefits, but consuming dragon fruit can help you meet your recommended daily intake RDI of fiber. 

Enhance Immune Function

Several nutrients in dragon fruit are responsible for its ability to support the immune system. Firstly, dragon fruit is an excellent source of carotenoids and vitamin C, both of which help to optimize immune function. The betacyanins and betaxanthins are pigments in dragon fruits that work to combat free radicals, protecting white blood cells from infection. A 2018 study confirmed that the antioxidants in dragon fruit may work to lower the risk of developing inflammatory conditions like gout and arthritis. 

Boost Iron Levels

There are not that many fruits that contain iron, but dragon fruit happens to be one of them. Iron is necessary for breaking down food into energy, but it also helps transport oxygen throughout the body. Many in the world do not meet the RDI of iron, with about 30% of the world’s population being iron deficient. This makes iron the most common nutrient deficiency worldwide. Dragon fruit is a great option to help boost iron levels, as one cup offers 8% of the RDI. 

It Has Prebiotic Properties

Prebiotics are special plant fibers that contribute to the growth of healthy bacteria in the gut. They essentially make your digestive system work more efficiently. When you ingest dragon fruit, it has a prebiotic effect on the body. It works to nourish gut bacteria and the oligosaccharides stimulate healthy bacterial growth in the stomach and intestines. By enhancing your gut microbiome, you naturally boost immune function and decrease the risk of intestinal infections. 

Rich In Fatty Acids

Dragon fruit contains a lot of tiny black seeds, which exhibit significant nutritional value. A 2018 study found that these seeds are decent sources of fatty acids like omega-3 and omega-9 fatty acids. Increasing your intake of these omegas may help to reduce your risk of cognitive decline, inflammatory conditions, heart disease, and certain types of cancer. Meeting your RDI of omega-3s may benefit your overall mental health as well. A 2016 study found that increasing omega-3 intake helped decrease symptoms of depression. 

A Great Supply Of Magnesium

Magnesium assists with many bodily functions. It works to form and maintain bones, break down food, create DNA, contract muscles, and support healthy nerve function. One cup of dragon fruit satisfies 18% of the RDI of magnesium, helping you meet your daily goal. Some preliminary studies show that magnesium may reduce the risk of heart disease and stroke, but more research is necessary on this matter.

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What do you know about fiber? Well, if you’ve read any health article within the past couple years, you know that fiber helps to maintain optimal gut health. Fiber has the ability to help you feel full and stay regular, which is the information most people absorb. Did you know that fiber comes in two different forms? This article aims to explain the difference and benefits of both soluble and insoluble fiber. 

What Is Fiber?

Fiber is a term that refers to every component of plant-based foods that cannot be digested or absorbed. Fiber is a complex carbohydrate that doesn’t elevate blood sugar levels, unlike breads, sugars, and other simple carbohydrates. Fruits, vegetables, whole grains, and legumes are the most predominant sources of dietary fiber. It’s an essential nutrient that you must consume via diet. As a general recommendation, women should consume 25 grams of fiber per day, while men should consume 38 grams of fiber per day. The sad reality is that most American adults only consume 16 grams of fiber per day. 

Soluble vs. Insoluble Fiber

For the most part, fiber stays intact for the majority of its journey through the body. This is unique because the body breaks down food into nutrients it can use, but it can’t digest or absorb fiber. This is a good thing, believe it or not. Soluble fiber, which includes plant pectin and gums, dissolves in water and gastrointestinal fluids upon entering the stomach. The body converts it into a gel-like substance that bacteria in the large intestine digest. Soluble fiber feeds the beneficial bacteria in the gut, helping to optimize gut health.

Insoluble fiber, which includes plant hemicellulose and cellulose, does not dissolve water or gastrointestinal fluids. In fact, it passes through the digestive tract without changing much because the body doesn’t digest it. Because of this, insoluble fiber is not a source of calories. Insoluble fiber absorbs the body’s fluids and sticks to other materials to form stool. By helping the body form softer, bulkier stools, insoluble fiber promotes regular bowel movements.

Benefits Of Soluble Fiber

Soluble fiber works to control how and when the body absorbs certain nutrients like carbohydrates. This may help prevent large amounts of glucose from entering the bloodstream that lead to blood sugar spikes. Regulating blood sugar can not only keep hunger in check, but also prevent mood swings. Soluble fiber may also reduce the risk of cardiovascular disease by lowering cholesterol levels and stabilizing blood sugar. Additionally, decreasing fat absorption may improve circulation and optimize heart health.

By lowering fat absorption, soluble fiber may assist with weight management. The thick gel-like substance that the body makes from soluble fiber actually blocks fats that the body would absorb and digest. Lastly, and perhaps most important of all, soluble fiber helps to feed the beneficial bacteria in your gut. As these fermentable fibers enter the colon, bacteria feed on them to create short-chain fatty acids, which help boost metabolism, reduce inflammation, and increase energy levels. 

Great Sources Of Soluble Fiber

• Beans
• Apples
• Oats
• Peas
• Carrots
• Barley
• Citrus fruits
• Turnips
• Flaxseeds
• Brussels sprouts

Benefits Of Insoluble Fiber

Insoluble fiber passes through the digestive tract intact because it doesn’t dissolve in water. It tends to have more of a laxative effect, pulling water into stool so that the body has an easier time eliminating. This is beneficial for anyone who suffers from constipation or poor digestive health. That being said, insoluble fiber is necessary for encouraging regular bowel movements. By preventing constipation and blockages, insoluble fiber works to lower the risk of diverticular disease. Preventing small folds and hemorrhoids in the colon encourages a healthier colon, reducing the risk of colorectal cancer. 

Great Sources Of Insoluble Fiber

• Wheat bran
• Cauliflower
• Berries
• Potatoes
• Avocados
• Nuts
• Carrots
• Beans
• Green beans
• Whole wheat flour
• Brown rice
• Chia seeds
• Dark leafy greens

Most plants tend to have both forms of fiber, making it more beneficial to increase your consumption of plant-based foods. Enjoy a bowl of oatmeal, smoothie, salad, lentil soup, or roasted vegetables, to increase your fiber intake. Consuming both types of fiber not only beneficial for improving digestive health, but also reducing the risk of diabetes, metabolic syndrome, and certain types of cancer.

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First of all, if you are new to the world of green smoothies, welcome. It’s good to have you here. One of the first things to know about this green smoothie is that it offers a wide range of nutrients. If you glanced at the ingredient list, you saw spinach, flax seeds, and raw almond butter. All three of those ingredients offer lots of protein, magnesium, and dietary fiber, which helps to move food through the digestive tract. They also offer other nutrients like iron, potassium, and powerful antioxidants.

If you are aiming to keep your figure during the summer months, this smoothie is for you. Not only does it help to keep you full, but it may even help keep unhealthy cravings at bay. You may even notice that drinking it for breakfast helps you sustain energy levels throughout the day. This is primarily because of the ground flax seeds, which contain both soluble and insoluble fiber. Soluble fiber helps to slow digestion and increase intestinal consistency, while insoluble fiber allows water to bind to stool for softer and easier elimination.

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Some of the healthiest foods are often the ugliest or strange-looking. Ugly foods deserve love, if only for the health benefits and not the flavor. The kiwano melon, for example, is one such fruit that may help to protect the skin, enhance metabolism, and improve cognitive function. This horned, yellow melon may also improve digestion and accelerate wound healing. 

What Is Kiwano (Horned Melon)?

Cucumis metuliferus is the formal name for kiwano, or horned melon. Native to Southern Africa, kiwano is wildly cultivated nowadays and available in many other countries. It’s a small, oval-shaped yellow melon that has horns on the exterior. The interior of the melon is gelatinous and looks like a cross between a passion fruit and a cucumber. You may not find it at your average grocery store, but certain speciality stores or ethnic markets tend to carry it. 

Nutritional Content

Kiwano melon offers an assortment of beneficial vitamins and minerals. It’s a water-rich produce item that is low in carbs, calories, and fat. Roughly 16% of the calories come from protein, which is considered high compared to other fruits. Kiwano melon contains vitamins A, C, & B6, iron, potassium, calcium, magnesium, phosphorus, and zinc. It has a unique nutrient distribution, making it an excellent fruit to add to your diet. 

Health Benefits Of Kiwano

Eye Health

Kiwano melon offers a significant amount of vitamin A, which is a known booster for eye health. This carotenoid works to protect the eye from harmful free radicals that can increase the risk of macular degeneration. Fighting oxidative stress may also help reduce the risk of cataract development. The carotenoids and tocopherols also help to nourish eye cells, in addition to immune cells. 

Blood Sugar Impact

According to several preliminary studies, kiwano melon may aid with the reduction of blood glucose levels. A 2010 animal study found that kiwano extract doses of 1,500 milligrams (mg) per kilogram (kg) exhibited hypoglycemic properties in rats with hyperglycemia. It’s possible that kiwano melon increases the utilization of blood glucose by the liver to convert it to glycogen. This hypothesis needs further analysis and studies to confirm if it is true or not, though. It’s also rich in magnesium, which is directly involved in the metabolism of blood glucose. 

Metabolism Boost

Many people who want to lose weight often need a metabolic boost. A slow metabolism can make weight loss efforts difficult, but kiwano melon may be able to help correct that. Kiwano is rich in zinc and vitamin C. The former aids metabolism and tissue, blood vessel and cell repair, while the latter is a key component of collagen production. Vitamin C works to complement zinc’s efforts on maintaining a healthy thyroid. By nourishing the thyroid, zinc and vitamin C help maintain metabolism, energy, and a controlled appetite. 

Better Digestion

Dietary fiber works to encourage peristalsis, the natural relaxation and contraction of intestinal muscles that move food through the digestive tract. Kiwano melon happens to be an excellent source of fiber. This is great news if you need to provide relief from cramping, constipation, bloating, or poor digestion. In addition to regulating digestion, kiwano melon may also help to normalize cholesterol levels in the body. That’s another benefit of dietary fiber! It may also help regulate insulin receptor, which is beneficial for people with diabetes.

Enhance Hydration

One of the primary benefits of fruits like kiwano melon is that they are mostly comprised of water. You can meet 20% of your daily hydration requirements by eating certain foods. Since kiwano melon is about 88% water and contains beneficial electrolytes, it may enhance your hydration efforts. If you eat some of this melon on a hot day while exercising, it may help prevent dehydration. 

Red Blood Cell Production

As mentioned earlier in the article, kiwano melon is an excellent source of iron, with one melon providing 13% of the recommended daily intake. Adequate iron intake helps to promote healthy red blood cell production. Red blood cells are naturally rich in hemoglobin, which is an iron-rich substance. Hemoglobin helps to transport oxygen throughout the body; therefore, eating iron-rich foods like kiwano melon can aid with proper oxygenation. Kiwano is also rich in vitamin C, which enhances the absorption of iron!

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