To be Healthy, Do not Forget Fiber Consumption

Suggestions for routine consumption of food sources of fiber may have often you hear. However, do you know why fiber can be healthy?

Fiber, especially found in fruits, vegetables, whole grains, and nuts, has been synonymous with the prevention of constipation. However, fiber food sources also have broad benefits, such as maintaining weight, prevent chronic diseases, and nourish the skin.

According to dr.Rida Noor, Clinical Nutrition Specialist, essential fruits and vegetables are consumed daily, at least five servings. "Not only as a source of vitamins and minerals, but also fiber," he said in the event titled "Smart Mother, Make Sure Fiber Intake for Families" held by PT.Kalbe Farma through Vegie Fruit products in Jakarta (6/5/2017).

Rida explained, fiber is needed for the digestive tract, from the mouth to the intestine.

"Fiber needs to be chewed carefully, this chewing process stimulates the release of digestive enzymes, in the intestines, the fibers help bind cholesterol and unwanted substances and remove it from the body along with food waste," said the doctor from RSCM Jakarta.

In addition, vitamins and minerals in fruits and vegetables also contain antioxidants that are necessary for endurance and skin health.

"Vitamin A and C in fruit can also stimulate the production of collagen that will maintain skin elasticity," said Rida.

Five servings

According to the World Health Organization (WHO), overall consumption of vegetables and fruits recommended for healthy living is 400 grams per person per day, consisting of 250 grams of vegetables (equivalent to 2 servings or 2 cups of vegetable after cooking and draining) and 150 grams of fruit.

The fruit intake is equivalent to 3 medium-size banana or medium-sized 1 medium-size papaya or 3 medium-sized oranges.

For Indonesians, especially toddlers and school-aged children are encouraged to consume vegetables and fruits 300-400 grams per person per day and for adolescents and adults as much as 400-600 grams per person per day. About two-thirds of the recommended amount of consumption is the vegetable portion.
Unfortunately, the consumption of fiber of Indonesia is classified as less. According to Basic Health Research 2013, only 5 percent of Indonesians regularly eat vegetables and fruits every day.

"If there are new vegetables and fruits consumed, but if not there is not sought," said Sakri Sab'atmaja, SKM, Msi as Head of Subdit, Advocacy Partnership Ministry of Health, in the same event.

He added that low consumption of fruits and vegetables increases the risk of non-communicable diseases such as heart disease, diabetes, and stroke.

"Non-infectious diseases are caused more by unhealthy lifestyles, including a diet that is less vegetable and fruit," said Sakri.

To prevent non-communicable diseases, from the age of the children, form healthy habits that will continue to carry into adulthood. In addition to having a healthy diet, encourage children routinely perform physical activities.