Dietary fiber can promote intestinal peristalsis, stimulate bowel movements, and reduce the contact time between carcinogens and the intestinal tract, effectively preventing colorectal cancer. It is recognized by the nutrition community as the seventh nutrient.
However, many people do not realize that dietary fiber includes both soluble and insoluble dietary fiber. The former is mostly found in fruits, such as pectin and plant gum. It not only moisturizes the intestines to promote bowel movements but can also effectively lower blood cholesterol levels. Additionally, soluble fiber can be fermented in the colon, allowing beneficial gut flora to proliferate better, regulating pH levels, and maintaining a healthy gut microenvironment to prevent bacterial growth. Insoluble dietary fiber, on the other hand, is mostly sourced from vegetables. This type of fiber mainly promotes intestinal emptying, absorbs water, and prevents constipation.
Many people believe that eating fruit is for supplementing vitamins like Vitamin C, but in fact, green vegetables are also rich in Vitamin C and are more easily absorbed by the body after being cooked. Besides Vitamin C, green vegetables also contain Vitamin K and iron, which the human body needs. For women, supplementing with Vitamin K and iron can prevent excessive menstrual bleeding, internal bleeding, and hemorrhoids. For the elderly, Vitamin K can increase bone density and reduce the probability of fractures. Iron, on the other hand, is beneficial for the growth and development of adolescents. The content of Vitamin K and iron in fruits is very low, so it is not advisable to only eat fruit and not vegetables.