Which products contain more ballast substances? What is ballast material? Positive influence of ballast substances

Megamind

These are those food components that are not digested or absorbed by humans. The main ballast substances are alimentary fiber contained in all plants, primarily fiber. All dietary fibers are polysaccharides different structures with huge macromolecules. Many bacteria easily break down these compounds, but human enzymes cannot do this. For a long time therefore, official science considered ballast substances not only useless, but even harmful to health. Only with the creation of a theory adequate nutrition these views have changed radically. However, everything is empirical health systems, which have proven their effectiveness in practice, from time immemorial have insisted on natural food from unrefined products with a predominance of fruits and vegetables containing great amount dietary fiber. The normalizing role of dietary fiber at all stages of digestion has now been proven. They affect the rate of gastric emptying, the intensity of absorption in small intestine, on total time food passing through gastrointestinal tract, eliminate constipation. Ballast substances serve as an essential source of nutrition intestinal microflora, from normal composition on which the vital activity of the entire organism depends. After all, the bacterial flora destroys many toxins and synthesizes vitamins, carbohydrates, fats and amino acids, including essential ones. Therefore, their use serves as a good prevention of dysbacteriosis. Finally, dietary fiber is an excellent sorbent, that is, a substance that can actively absorb various compounds through its micropores. Artificial sorbents - activated carbons - are widely used in medicine. of different origins. There are several dozen diseases known for which their use is indicated. These are all kinds of poisoning, including medications, kidney disease, liver disease, biliary tract, pancreatitis, peritonitis, some diseases of cardio-vascular system, autoimmune diseases - rheumatoid arthritis, gout, psoriasis, allergies. Therapeutic effect here directly depends on the absorption capacity. After all, this neutralizes many toxic and excess metabolic products - urea and creatinine, cholesterol, various allergens, etc. At the same time, the synthesis of proteins and nucleic acids improves and normalizes lipid metabolism(lipids - fats and fat-like substances), that is, rejuvenation effects are observed. And indeed, in laboratory conditions It was possible to extend the life of old animals by 35-40 percent by introducing sorbents into their diet. Is it true, long-term use activated carbon is impossible - digestive disorders, nausea, and vomiting appear. Yes, this is of no use, because any fresh plant food contains enough natural absorbers. According to V. Stelko and Yu. Butylin, ...the daily passage of several tens of grams of natural porous dietary fiber through the intestines creates an additional absorbing surface of several thousand square meters... Thousands of square meters! I'm not kidding. And “several tens of grams” are easily gained when healthy menu. Whole wheat flour, for example, contains up to 12-13 percent dietary fiber. They are also found in considerable quantities in other cereals, vegetables, fruits, and herbs. All this food itself forms a few toxins, but it is also capable of removing up to half of the others. poisonous products exchange. The specific ability of dietary fiber to absorb certain compounds is often used. Thus, pectins remove heavy metal salts. Therefore, people working with such substances, including radioactive ones, are recommended to eat more pectin-containing products for prevention (these are currants, especially red currants, apples, jams made from them, etc.).

The word “ballast” usually means something useless, superfluous, unnecessary. But such a definition in no way applies to ballast substances that play vital role in our diet and have a huge impact on our health.

Ballast substances are food components, contained in plant foods and unable to be digested in the human body. The supply of these substances to the body is guaranteed if we eat a lot fresh vegetables and fruits, that is, those that are not cooked.

The main ballast substances are dietary fibers that are found in any plant; fiber is their main representative. Dietary fiber, in turn, is multi-structured polysaccharides with huge macromolecules. There are bacteria that can break down such compounds with unprecedented ease, but human enzymes cannot do this.

Previously, it was believed that ballast substances were useless for the body, because digestive juices do not contain enzymes that could break down these substances. However, it was simply not known that some of the ballast substances are digested by enzymes of microorganisms living in the large intestine. At the same time, in addition to gases, fatty acid that a person can digest.

Ballast substances are divided into the following types:

Lignin (grains, vegetables, fruit seeds).
Alginates (agar-agar (algae)).
Pectin (vegetables and fruits, especially apples).
Cellulose (vegetables, fruits, grains).
Fiber (cereals, fruits and vegetables).

What is the role of ballast substances?

Positive influence of ballast substances

Positive influence ballast substances is that they give a feeling of satiety for a long time, and also bind and remove bile acids, thereby reducing cholesterol levels. In addition, they provide normal stool and prevent chronic diseases intestines. Slow down the rate of digestion, which is important aspect in terms of nutrient utilization. The slow supply of nutrients prevents the release of large amounts of carbohydrates into the blood. With slow absorption of nutrients, their influx occurs constantly along with the blood. Also ballast substances cover nutrients, protecting them, activate blood circulation in the gums, since they have to be chewed longer. Ballast substances have no calories.

Ballast substances are most important source feeding the intestinal microflora, the appropriate composition of which determines the full functioning of our body. Bacterial flora actually destroys numerous toxins, carrying out the synthesis of vitamins, fats, carbohydrates and amino acids, including essential ones. Therefore, the use of ballast substances is an excellent prevention of dysbacteriosis.

In addition, ballast substances are excellent sorbents that actively absorb unwanted compounds with their micropores. Medicine uses artificial sorbents, for example, Activated carbon. Dozens of diseases requiring their use have been identified: various poisonings, kidney diseases, biliary tract, liver, pancreatitis. Also, “artificial ballast substances” help in the treatment of diseases of the cardiovascular system. Therapeutic effect ballast substances due to direct absorption capacity. Under the influence of ballast substances, the elimination of many toxic and excess metabolic products occurs - cholesterol, urea, various allergens and others. At the same time, the synthesis of nucleic acids and proteins improves, lipid metabolism normalizes, in other words, a rejuvenating effect on the body is observed.

By the way, ballast substances also fight against excess weight, because they inhibit the digestion of fat in a person by binding some of the fat to themselves, and in this form the body removes them out. In addition, they slow down the breakdown of so-called complex carbohydrates from cereals, legumes, soybeans, potatoes or nuts. This inhibits the production of insulin, and as a result, clogged arteries and strokes do not occur.

There are more than twenty different types ballast substances, which mostly have long foreign names and are hidden in fruits, vegetables, salads, legumes, potatoes, nuts and whole grain products. For example, cellulose and pectin, glycogen and hemicellulose, dextrin and starch. Ballast substances are generally divided into two large groups, which are equally important for health: soluble and insoluble. Insoluble ones most often retain water. They are good for digestion. Soluble ballast substances, on the contrary, serve as food for important bacteria and have great value for health: they protect against cancer and stomach stones, regulate blood sugar and lower cholesterol.

Negative influence of ballast substances.

Microorganisms produce gases, and this can lead to bloating, damage to the epithelium (the lining of the intestinal tissue), binding of calcium, magnesium, iron and zinc, due to which the body does not receive these substances, as well as volvulus due to intestinal overcrowding. However, such a danger is unlikely. Much more dangerous risk diseases caused by insufficient consumption of ballast substances.

What products contain ballast substances, and in what form should they be consumed?

Ballast substances are contained only in plant products, especially in grain products coarse, legumes, vegetables, salads, plant shoots and fruits: oranges, cherries, strawberries, apricots, cranberries, gooseberries, apples, plums, peaches, eggplants, radishes, pumpkin, beets, Rye bread, cereals, tomatoes, zucchini, lettuce, potatoes.

In order for the body to work “like a clock,” you should consume at least 30-35 g of ballast substances per day. Of these, 15-20 g should be coarse grain products, the rest should be vegetables and fruits. It is recommended to eat apples (with peels rich in ballast substances), dried fruits, bananas, carrots, kiwi, raspberries, broccoli, and nuts. Once a week you need to include a dish with beans or lentils in your diet.

But if before, food rich in ballast substances was not given enough attention, introduce it into the menu gradually. In this case, you need to remember two basic rules - chew your food thoroughly and drink plenty of liquid, then there will be no problems with the intestines.

Of course, with some diseases (for example, with peptic ulcer in the acute stage, acute gastritis etc.) rough products are contraindicated. But only during exacerbations! Our digestive tract cannot maintain a “soft diet” for a long time. After just a few weeks of eating purified foods, intestinal lethargy develops, accompanied by dysbiosis. Science has thus finally recognized an ancient and seemingly obvious truth. Simple, “living” food, rich in “ballast”, means health and longevity. Refined, complexly prepared food means decrepitude, illness and early old age.

In order to be completely convinced that the above-mentioned products are indeed rich in ballast substances that have a beneficial effect on our body, we will consider some of them.

Below is the content of ballast substances per 100 g of product:

Oat flakes - 10 g
Wheat - 17.7 g
Wheat bran - 45.4 g
Rice - 4.5 g
Rye bread - 14 g
Peas - 16.6 g
Corn - 9.7 g
Lentils – 17 g
Soybeans - 21.9 g
White beans - 23.2 g
Greencolle cabbage - 4.2 g
Cauliflower— 26.3 g
Carrots - 12.1 g
Prunes - 5.0 g
Whole grain pasta - 8.0 g
Wholemeal bread with bran - 8.3 g

Another option for using these products is also possible!

This is a method of drying food. A world-famous company, Hydraflow Industries Limited, has many years of experience in the production of EZIDRI brand dryers. The Hydraflow quality seal guarantees the high reliability of EZIDRI dryers, thanks to the directed warm air flow system, which ensures the highest standards of natural, tasty dried products without the use of preservatives and various additives. EZIDRI brand dryers allow you to easily configure the desired temperature regime, as well as other conditions for drying products. These dryers help preserve food all year round with a natural taste, and most importantly, thanks to its technical specifications, these dryers have the property of preserving enzymes and various ballast substances unchanged.

Bibliography:

Sapin M. R. Human Anatomy, 1993
Novikov A. F. Fiber is a magic sponge, 2001
Gaivoronsky I. V. Functional anatomy digestive system, 2006
Krylova. N. A. Human anatomy in diagrams and drawings, 2006

Vegetables and fruits - as often as possible

If you stick to the rules good nutrition, then you can provide yourself with all the vital substances. The higher the proportion in the diet plant food, all the better! This food contains many biologically active substances, protecting against diseases and even healing. According to the recommendations of the American cancer societies Each main and intermediate meal should include vegetables and fruits, i.e. they should be consumed five times a day. Why?

Only plants contain ballast substances

Along with excess fat consumption, the lack of ballast substances in the diet of a civilized person is one of the risk factors (and not only for cancer). The fiber found in vegetables, fruits and grains is not digestible, but it is very valuable. They stimulate digestion because, by swelling in the intestines, they increase the volume of feces, thereby ensuring regular bowel movements. They accelerate the passage of gruel through the intestines, therefore irritating and harmful substances cause less damage.

Fig.7. Healthy and other food products

More than 10 g of ballast substances per 100 g of product contain:wheat bran, whole grains, wholemeal flour, white beans, dried fruits, flax-seed

From 5 to 10 g of ballast substances but 100 g of product contain. unground grain flakes, dry rye bread, bran bread, peas, spinach, berries, raisins

From 1 to 5 g of ballast substances per 100 g of product contain: bread made from different types of flour, lentils, nuts, cabbage, potatoes, carrots, tomatoes, lettuce, apples, pears, bananas

Note: Additional intake of bran or flaxseed should be accompanied by an increase in fluid intake.

Ballast substances, like a sponge, absorb harmful food components, including carcinogens such as bile acids or heavy metals, as well as cholesterol, and naturally remove them from the body. The neutralizing power of ballast substances is supported by starch, which is found primarily in potatoes, grain products and not too ripe bananas.

Ballast substances activate beneficial bacteria in the intestines and displace harmful ones. In this way they strengthen protective system, because healthy intestinal flora- premise effective activities immune system(See also “Intestines and the Immune System”).

Every day you should consume from 30 to 40 g of ballast substances. Standard diet a city dweller includes 15-20 g. Our ancestors consumed up to 100 g.

Plants contain essential vitamins

The importance of the role that vitamins play in protecting against cancer has been repeatedly emphasized. With the exception of vitamin A, almost all vitamins, especially those needed in this case, are found in plant foods. The need for vitamin A can also be met with plant foods, provided that the body itself produces this vitamin from its precursor, beta-carotene. In order to optimally supply the body with vitamins, you should adhere to certain principles of food selection and preparation.

Carotenes: Raw carrots provide little benefit

Carotenes, like vitamin A, are fat-soluble substances. Therefore, the food should contain some fat, for example a little sour cream or vegetable oil in the salad.

Carotenes do not easily leave the cellular structure. Consuming raw carrots, you get no more than 10% of the beta-carotene it contains. It is much better to lightly stew fibrous vegetables like carrots and cabbage, flavor them with juice and cook using a mixer
mousse. If you add a little fat to it, up to 70% of the vitamins will be absorbed. Carotenes are almost not destroyed when heated.

Additional vitamin intake should be carried out in several small doses. The body is unable to absorb disposable large doses. The drugs produced mainly contain beta-carotene.

It takes about 10 days to saturate the blood with vitamins. Therefore, you should take care of taking vitamins in advance if you are going to undergo a course of therapy that involves heavy loads.

Side effects there is no need to be afraid. Harmless jaundice can occur when daily consumption 30-40 mg of carotene and disappears when the dose is reduced.

Table 6. Content of carotenes

The scientific name for vitamin C is ascorbic acid. IN Lately question about him daily requirement again became controversial. For years, all regulatory tables included limits of 50-75 mg. Based on the latest research, and especially the role of vitamin C as a free radical scavenger, more high doses. The new tables contain a limit of 150 mg, and American researchers even claim that the optimal dose is 200 mg.

Vitamin C is very sensitive to temperature increases and is destroyed by oxygen. This means that during hot processing of food and its storage, losses are inevitable. Therefore, vegetables and salads should be prepared immediately before consumption, preference should be given raw vegetables, and if cooking is necessary, minimize heat exposure.

If an additional dose is needed, for example, in conditions of therapy that creates additional stress on the body, you can resort to pure ascorbic acid, sold in pharmacies in the form of powders, which is cheaper vitamin preparations. Should be taken a little at a time several times a day.

Normal and even increased need can be well satisfied by foods, since vitamin C is found in almost all fruits and vegetables. The following products are especially rich in it.

Approximate content of vitamin C in foods (mg per 100 g)

Measured currants - 300

Parsley - 190

Paprika - 130

Broccoli - 120

Cauliflower - 70

Spinach - 60

Strawberries - 60

Lemon juice - 50

Oranges - 10

Grapefruits - 40

Vitamin E protects cells

Most vitamin E is found in plants from which oils are obtained. This substance prevents oils from going rancid, i.e. protects them from exposure to oxygen. Such antioxidants are also needed human body, so it consumes tocopherols, as vitamin E and some other natural compounds are collectively called. For example, vitamin E protects dietary fatty acids from oxidation by oxygen radicals, and it provides the same protection to fat molecules, in large number part of cell walls.

The normal need for the vitamin can be met by food. But for many normal people"For example, in smokers, this requirement may be higher than the average, estimated at 12 mg per day. Therefore, you should constantly strive to satisfy at least the basic need for this vitamin through a nutritious diet. Foods containing vitamin E are listed in the following table:

Approximate content of vitamin E in foods (mg per 100 g)

Vegetable oils - 50

Herring, mackerel - 10

Legumes - 13

Wheat sprouts - 8

The richest in vitamin E are soybean oils, as well as sunflower, palm, flaxseed and wheat germ oils. Olive oil contains half less vitamin E, the health-improving effect of this product is associated primarily with the content of unsaturated fatty acids in it.

Natural or synthetic?

Most of the vitamins included in the preparations are fully or partially synthesized. Many consumers ask the question: is the effect of substances released from the retort comparable to natural products, because in the first case there are no naturally accompanying substances?

In principle, synthesized vitamins are in no way inferior to natural ones. But it should be borne in mind that food products, along with vitamins, contain a number of vital important substances. Latest research confirmed that such accompanying substances are also very important in the process of protection against cancer. This group includes the so-called secondary plant matter. Ballast substances and unsaturated fatty acids play their role. It seems that such accompanying substances, in addition to their direct effect, also affect the process of vitamin reinforcement protective forces body. For at least partial use of related substances, vitamins are taken with meals or washed down with appropriate drinks: carotene - carrot juice, and vitamin E is added to muesli with nuts.

Professor at the University of Hohenheim Bezalski emphasizes that in the process of providing the body with vitamins, it is important not so much to comply with quantitative requirements as to consume “leading substances.” In this case, groups are defined food products, especially rich in vitamins.

Leading substances

Carotene

250 g vegetables or 400 ml vegetable juices

absorbed on average 4-10 mg

Vitamin C

250 g fruit or 200 ml fruit juice

absorbed on average 75-150 mg

Vitamin E

about g wheat germ oil, 20 g nuts

absorbed on average 10-30 mg

Selenium

250 g wholemeal bread, fish regularly

absorbed on average 50-100 mcg

Daily consumption of appropriate foods satisfies the basic need for vitamins and protective substances plant origin. The most preferable in this sense are dark green and orange vegetables and fruits, such as carrots, spinach, broccoli, tomatoes, citrus fruits or apricots, as well as dried fruits.

Dietrich Beiersdorff

In the diagnosis of Franz K. Mayr, there is, among others, an extremely simple, but quite reliable indicator characterizing the state of human health - the quality of stool. In its formation, the leading role belongs to nutrition, which should:

promote the formation of regular, well-formed soft stools in large volumes,

make laxatives unnecessary,

prevent excess weight.

The diet should be such that loose stools do not appear, much less constipation, but also mushy stool or there should be no diarrhea.

All of the above conditions can be met with food rich in so-called ballast substances. This title should not be taken literally, as if we're talking about about some unnecessary component of food, useless ballast. In fact, ballast substances are a component of food that is broken down by the digestive apparatus in small quantities and is only partially exposed to bacteria located in the large intestine. Being essentially indigestible, ballast substances cannot pass through the intestinal wall into blood vessels, as happens with other food components.

Ballast substances include high-molecular complex carbohydrates of various structures and lignins (cellulose, hemicellulose, pentosans and pectins). Most often, they enter the digestive tract in the form of dietary fiber (fiber) when primarily consuming plant foods, in which they are present. components cell walls or plant skeleton.

Ballast substances are not absorbed in the intestines and, accordingly, do not perform either plastic or energetic functions. However, their presence in the body is important for the normal functioning of vital processes.

Ballast substances activate digestive enzymes, without which the digestion process cannot take place. They bind cholesterol, bile acid, toxins and other harmful substances and ensure their removal from the body. It is very important that they also bind carcinogens, acting as a good defense against cancer. Soluble ballast substances contained in oat bran, lower cholesterol levels. Although indigestible fibers do not provide the body with energy, they bind water in the intestines and, due to their swelling, contribute to its filling. Due to an increase in the volume of intestinal contents, natural mechanical irritation occurs, which activates peristalsis and encourages the intestines to empty.

It is also important that in the process of chemical transformation, acids with natural laxative properties are formed from ballast substances. By ensuring regular natural bowel movements, ballast substances help normalize intestinal function, thereby creating a very important prerequisite for activating the “inner doctor” and improving health. Among other things, plant foods rich in ballast substances dampen the feeling of hunger, which is useful for those who want to lose weight.

Even this far from complete listing of the properties of ballast substances indicates that providing them to the body can be effective. therapeutic event. In many cases, their presence in the diet helps eliminate chronic (sometimes long-term!) intestinal atony in just a few weeks, and helps regulate stool (laxatives are no longer needed).

People who suffer from constipation irregularly can relieve it with herbal laxative teas, but teas should not be used for longer than four weeks without a doctor's prescription. Pregnant women should first consult a doctor about taking laxative teas, as the use of laxatives in any form is strictly prohibited if intestinal blockage is suspected.

Consequences of deficiency of ballast substances

Due to the small amount of raw and plant foods in the diet modern man lack of ballast substances is a common phenomenon. At daily needs Most people receive 25–30 g from food, on average 5–10 g of ballast substances. And the lack of ballast substances in the digestive process causes indigestion and intestinal dysfunction, such as constipation or irritable bowel.

The first and most common consequence of a lack of ballast substances is such a widespread ailment as intestinal lethargy (atony). If feces stay in the intestines for too long, they cause irritation of the mucous membrane, which threatens the occurrence of chronic inflammation, and in the worst case, lead to intestinal cancer. Waste and toxic substances can be reabsorbed from the intestines into the blood and cause chronic self-poisoning. Intestinal sluggishness, among other things, is the cause of excess weight.

However, not only the shortage, but also misuse ballast substances can lead to serious complications, including calling

flatulence (it is important to ensure good chewing food!),

formation of fecal stones,

intestinal obstruction.

Intestinal obstruction can occur, for example, when flaxseed and wheat bran are introduced into the diet without sufficient fluid intake; characterized by intestinal obstruction, retention of stool and gases, flatulence, sharp pains in the abdomen, vomiting, symptoms of intoxication. Depending on the degree of the disorder, it can develop from partial (incomplete) to complete intestinal obstruction.

Most ballast substances are found in raw plant foods: fruits and vegetables, some types of grains, muesli and whole grain products, flaxseed, wheat and oat bran and products made from them. Ballast substances are present in large quantities in beans, beans, peas, lentils. There are a lot of them in cauliflower, white, red and Brussels sprouts, fennel and tuberous celery. Among fruits and fruit and berry crops one can name some varieties of apples, pears, blackberries, currants, kiwis, raspberries and blueberries.

It is best to supply the body with ballast substances through the introduction of raw plant foods into the diet. However, if the need cannot be fully covered by raw food, then you can additionally consume wheat bran or flaxseed. Most of this set of products consists of fibers capable of swelling, and flaxseed also secretes mucous substances that facilitate the sliding of intestinal contents and protect the intestinal mucosa from irritation. The daily dose of such a supplement should take into account the amount of ballast substances contained in the rest of the food, and is 10–25 g of bran or flaxseed.

When using these products, I repeat, you need to pay attention to fluid intake (at least 1/4 liter per serving). Due to lack of water, dietary fiber swells unevenly, which can lead to the formation of a plug in the rectum, which sometimes cannot be removed without surgery.

Food products should, as far as possible, be consumed in their natural state, that is, without heat treatment or preservation.

Dried lentils 10.6

Frozen peas 7.0

Brussels sprouts 4.4

Celery 4.2

Corn 3.7

Carrot 3.4

Avocado 3.3

Broccoli 3.0

Raw cauliflower 2.9

Green beans 2.9

Red cabbage 2.5

Potatoes 2.5

Red beets 2.5

White cabbage 2.5

Leek 2.3

Black root 2.3

Asparagus 1.5

Savoy cabbage 1.5

Eggplant 1.4

Kohlrabi 1.4

Cucumbers 0.9

Coconut nut 9.0

Hazelnut 7.4

Peanuts 7.1 European chestnut 6.8

Walnut 4.6

Fresh fruits

Black currant 6.8

Blueberry 4.9

Raspberry 4.7

Red currant 3.5

Rhubarb 3.2

Apples 2.3

Oranges 2.2

Bananas 2.0

Strawberry 2.0

Cherry 1.9

Tangerines 1.9

Pineapple 1.8

Peaches 1,2

Dried fruits

Prunes 9.0

Apricots 8.0

Bakery products

Crispbread 14.6

Rusks made from wholemeal flour 12.0

Wheat bread from wholemeal flour 6.7

Bread made from a mixture of rye and wheat flour 4,4

Buns 3.1

Wholemeal toast 3.1

White bread 2.9

Products from grain crops

Wheat bran 42.4

Rye, whole grain 13.2

Wheat, whole grain 10.6

Wheat flour 10.0

Barley without flower shell 9.8

Wholemeal noodles 9.0

Oat flakes 7.0

Wheat flour 4.0

Unhusked rice (natural) 4.0

Buckwheat 3.7

Noodles/pasta 3.4

Polished rice 1.4

Ballast substances, contrary to their name, are the key to our health and slimness.

What it is?

Ballast substances are plant fibers that are part of some foods and are not absorbed by the body. But, despite this property, they are good for your figure and health, because these substances are responsible for cleansing the body of all kinds of poisons and toxins.
Ballast substances include fiber, cellulose and pectin. They are found in products of plant origin: cabbage, radishes, carrots, apples, legumes.

Improve digestion

Cereals and legumes contain insoluble ballast substances, which, swelling in our stomach, push food further and thereby stimulate intestinal function. In addition, they promote reproduction in it beneficial bacteria which improve the digestion process.
But to help ballast substances fully perform this function, you need to drink a lot of water (1.5-2 liters per day) and chew food well.

Helps you lose weight

Ballast substances swell in the body, filling the stomach. Therefore, by supplementing the main dish with foods rich in plant fiber, we eat up with a much smaller portion and stay full longer. Ballast substances have one more thing useful property- they remove excess waste from the body complex carbohydrates. Usually such carbohydrates give us energy, but if there are too many of them, they are stored on the sides.

How much should you eat?

On average, we consume about 18-20 g of ballast substances per day. Experts say this is not enough. Daily norm- 25 g. However, if you have consumed too little ballast substances for a long time, you should increase their volume in the diet very slowly. Otherwise, it may lead to constipation.
If you are unable to consume food required amount ballast substances, consult your doctor. He may recommend that you take them separately.

Reduce cholesterol levels

Soluble ballast substances regulate blood sugar and reduce cholesterol levels. He leaves with the extra one bile acid, which is removed by plant fibers. Plus they reduce the risk of stomach cancer and gallstones. Soluble ballast substances are found mainly in vegetables and fruits.

To extract from ballast substances greatest benefit, foods rich in them are best consumed raw. After all beneficial influence of these substances is reduced if vegetables or fruits have undergone heat treatment.