Adult Women need 25 grams of fiber and Men need 38 grams per day
Soluble Fiber Sources are vegetables, Fruits, Beans, and Nuts.
Add Fibers to your Diet– especially Soluble Fiber
Whole grains - quinoa, wild rice, brown rice, oats, barley, cracked wheat, bulgur, and wheat berries are nutrient-rich and high in fiber & protein.
Add Whole Grains to your Diet
Nuts-almonds,walnuts pistachios, peanuts, hazelnuts & Seeds-Pumpkin,Flax and Chia are great sources of nutrients, such as protein, fat, fiber, vitamins, and minerals.
Include Nuts and seeds to your food
Calcium is associated with Strong Bones & Teeth. In addition to milk and yogurt, other foods rich in calcium include some fruits, leafy greens like kale & spinach, & legumes.
Eat Calcium Rich Foods
Vitamin D comes in two forms: D2 and D3. D2 comes from plant foods like Mushrooms, and you get D3 when you expose your skin to a big dose of sunshine and from some animal foods.
Get adequate Vitamin D
These healthy cell protectors and cancer cell blockers come mostly from plants
like brightly colored berries, legumes & dark greens like kale, sweet potatoes & dark grapes.
Boost Antioxidants
Magnesium is a key player in removing toxins from your body. You'll find it in dark leafy greens, nuts, seeds, beans, avocados, whole grains, and dark chocolates.
Consume magnesium-rich foods
Start with Water. Limit Lemon Water. Drink tea and coffee in moderation. Cut back on fruit, Juices, and milk. Totally cut on real and artificially sweetened beverages.