Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and
help reduce your risk of certain health problems such as osteoporosis and anemia.
Choose more fruits and vegetables to get more of nutrient.
List of Foods That Are High in Fiber, Iron, Calcium and potassium
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These essential nutrients for the body are fiber, iron, calcium and potassium. Fiber is an essential nutrient that aids in proper digestion and can help with weight management because it helps keep a person feeling full. Iron and calcium are both minerals needed in the body. Iron is used to transport oxygen in the blood throughout the body. Calcium is necessary for bone and tooth growth, muscle contractions, nerve impulse conduction, and hormone and enzyme secretion. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It’s also the third most abundant mineral in the body and a required mineral for the function of several organs, including the heart, kidneys, brain and muscular tissues. Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium-potassium pump. It is best to get nutrients from food sources for the best nutrient absorption.
Foods High In Fiber
Fiber is found in many vegetables, fruits and grains. However, some pack more fiber than others. According to the USDA, the daily value for dietary fiber is 25 grams. In one cup of oat bran there is 14.5 grams of fiber, 58 percent of the daily value. Navy beans contain 19.1 grams of fiber in a one cup serving -- 76 percent of the DV. Kidney beans are another high fiber bean with 11 grams of fiber in one cup or 45 percent of the DV. Hubbard squash contains 10 grams of fiber and 40 percent of the daily value. Blackberries and raspberries are high fiber fruits. One cup of blackberries contains 7.6 grams and a cup of raspberries contains 8 grams of fiber with 30 and 32 percent of the daily value, respectively.
Foods High In Iron
The most common source of iron is meat. Beef and lamb provide 17 percent, or 18 milligrams, of the daily value of iron. A 3-ounce serving of beef or lamb contains 3.1 milligrams of iron. Three ounces of liver contains 26 milligrams of iron at 146 percent of the DV. Mollusks, such as clams, oysters and mussels, have 24 milligrams of iron and 132 percent of the DV of iron. Pumpkin seeds are a good plant source of iron. One cup of pumpkin seeds has 34 milligrams, 188 percent of the DV. One cup of cooked white beans has 6.6 milligrams and 37 percent of the DV of iron. Chocolate lovers can get 112 percent of their daily value of iron from dark chocolate. Eating 4 squares of a dark chocolate candy bar contains 20 milligrams of iron.
Foods High In Calcium
The DV of calcium is 1000 milligrams. Milk does a body good because 1 cup of low-fat milk contains 306 milligrams of calcium. One cup of low-fat milk and low-fat yogurt have 31 percent of the daily value. Mozzarella cheese contains 269 milligrams of calcium, 27 percent of the DV in 1 ounce. Fortified tofu has 434 milligrams of calcium in one-half cup at 43 percent of the DV. Sardines are a hefty source of calcium because the entire fish is eaten, including the bones. One can of sardines contains 41 percent of the daily value of calcium or 401 milligrams.
Foods High Potassium
1.Avocado, Acorn squash, Spinach, Sweet potato, Wild-caught salmon, Dried apricots, Pomegranate, Coconut water, White beans,Banana
Avocado: whole: 1,067 milligrams (30 percent DV)
Avocado is definitely one of my favorite potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.
Acorn Squash: 1 cup: 896 milligrams (26 percent DV)
Acorn squash is a vegetable source of potassium that really should be more popular than it is because it also contains high levels of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.
Spinach: 1 cup cooked: 839 milligrams (24 percent DV)
There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research has shown that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.
Sweet Potato: 1 large: 855 milligrams (24 percent DV)
Sweet potatoes are a potassium-rich food that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6. Plus, sweet potatoes have been shown in scientific animal research to exhibit anti-ulcer activity and are likely helpful in the successful treatment of peptic ulcers.
Wild-Caught Salmon: ½ filet: 772 milligrams (22 percent DV)
In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.
Dried Apricots: ½ cup: 756 milligrams (22 percent DV)
Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy, and in this case a potassium-rich snack choice.
Pomegranate: 1 whole: 667 milligrams (19 percent DV)
Pomegranate seeds and their juice are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. In addition this potassium-rich foods list, the pomegranate also lands on other lists like the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body. Pomegranate seeds has also been found to be the healthiest fruit juice in the world.
Coconut Water: 1 cup: 600 milligrams (17 percent DV)
Looking for more potassium-rich foods that come in liquid form? I like including coconut water on this list because when you choose well (no added sugars), you have a beverage option that’s high in electrolytes like potassium but not too high in sugar or calories. Coconut water has even been used in emergency situations as an IV hydration fluid.
White Beans: ½ cup: 502 mg (15 percent DV)
Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fiber. According to the Mayo Clinic, consuming fiber-rich foods like white beans helps lower your risk of diabetes and heart disease. High-fiber diets also encourage a healthy waistline.
Banana: 1 large: 487 milligrams (14 percent DV)
Banana are well-known for being a potassium source and they’re a good one, but they’re also relatively high in sugar and carbs. That’s why I recommend bananas as a quick source of energy before a workout or a post-workout, nutrient-rich recovery food to help repair muscle and balance water retention. Exercising, especially an intense workout, is one of the major ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods like bananas. Scientific research has also shown that bananas are rich in dopamine, a major mood-enhancing hormone.
Super foods
Some foods are high in fiber, calcium or iron and also contain large amounts of other nutrients, making them super foods. Pumpkin seeds, dark chocolate and kidney beans make the list. Other super foods high in fiber, iron or calcium include almonds, kale, blueberries, broccoli and avocado.
help reduce your risk of certain health problems such as osteoporosis and anemia.
Choose more fruits and vegetables to get more of nutrient.
List of Foods That Are High in Fiber, Iron, Calcium and potassium
[url=https://www.pinterest.com/pin/create/button/?description=List of Foods That Are High in Fiber, Iron and][/url]
These essential nutrients for the body are fiber, iron, calcium and potassium. Fiber is an essential nutrient that aids in proper digestion and can help with weight management because it helps keep a person feeling full. Iron and calcium are both minerals needed in the body. Iron is used to transport oxygen in the blood throughout the body. Calcium is necessary for bone and tooth growth, muscle contractions, nerve impulse conduction, and hormone and enzyme secretion. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It’s also the third most abundant mineral in the body and a required mineral for the function of several organs, including the heart, kidneys, brain and muscular tissues. Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium-potassium pump. It is best to get nutrients from food sources for the best nutrient absorption.
Foods High In Fiber
Fiber is found in many vegetables, fruits and grains. However, some pack more fiber than others. According to the USDA, the daily value for dietary fiber is 25 grams. In one cup of oat bran there is 14.5 grams of fiber, 58 percent of the daily value. Navy beans contain 19.1 grams of fiber in a one cup serving -- 76 percent of the DV. Kidney beans are another high fiber bean with 11 grams of fiber in one cup or 45 percent of the DV. Hubbard squash contains 10 grams of fiber and 40 percent of the daily value. Blackberries and raspberries are high fiber fruits. One cup of blackberries contains 7.6 grams and a cup of raspberries contains 8 grams of fiber with 30 and 32 percent of the daily value, respectively.
Foods High In Iron
The most common source of iron is meat. Beef and lamb provide 17 percent, or 18 milligrams, of the daily value of iron. A 3-ounce serving of beef or lamb contains 3.1 milligrams of iron. Three ounces of liver contains 26 milligrams of iron at 146 percent of the DV. Mollusks, such as clams, oysters and mussels, have 24 milligrams of iron and 132 percent of the DV of iron. Pumpkin seeds are a good plant source of iron. One cup of pumpkin seeds has 34 milligrams, 188 percent of the DV. One cup of cooked white beans has 6.6 milligrams and 37 percent of the DV of iron. Chocolate lovers can get 112 percent of their daily value of iron from dark chocolate. Eating 4 squares of a dark chocolate candy bar contains 20 milligrams of iron.
Foods High In Calcium
The DV of calcium is 1000 milligrams. Milk does a body good because 1 cup of low-fat milk contains 306 milligrams of calcium. One cup of low-fat milk and low-fat yogurt have 31 percent of the daily value. Mozzarella cheese contains 269 milligrams of calcium, 27 percent of the DV in 1 ounce. Fortified tofu has 434 milligrams of calcium in one-half cup at 43 percent of the DV. Sardines are a hefty source of calcium because the entire fish is eaten, including the bones. One can of sardines contains 41 percent of the daily value of calcium or 401 milligrams.
Foods High Potassium
1.Avocado, Acorn squash, Spinach, Sweet potato, Wild-caught salmon, Dried apricots, Pomegranate, Coconut water, White beans,Banana
Avocado: whole: 1,067 milligrams (30 percent DV)
Avocado is definitely one of my favorite potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.
Acorn Squash: 1 cup: 896 milligrams (26 percent DV)
Acorn squash is a vegetable source of potassium that really should be more popular than it is because it also contains high levels of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.
Spinach: 1 cup cooked: 839 milligrams (24 percent DV)
There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research has shown that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.
Sweet Potato: 1 large: 855 milligrams (24 percent DV)
Sweet potatoes are a potassium-rich food that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6. Plus, sweet potatoes have been shown in scientific animal research to exhibit anti-ulcer activity and are likely helpful in the successful treatment of peptic ulcers.
Wild-Caught Salmon: ½ filet: 772 milligrams (22 percent DV)
In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.
Dried Apricots: ½ cup: 756 milligrams (22 percent DV)
Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy, and in this case a potassium-rich snack choice.
Pomegranate: 1 whole: 667 milligrams (19 percent DV)
Pomegranate seeds and their juice are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. In addition this potassium-rich foods list, the pomegranate also lands on other lists like the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body. Pomegranate seeds has also been found to be the healthiest fruit juice in the world.
Coconut Water: 1 cup: 600 milligrams (17 percent DV)
Looking for more potassium-rich foods that come in liquid form? I like including coconut water on this list because when you choose well (no added sugars), you have a beverage option that’s high in electrolytes like potassium but not too high in sugar or calories. Coconut water has even been used in emergency situations as an IV hydration fluid.
White Beans: ½ cup: 502 mg (15 percent DV)
Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fiber. According to the Mayo Clinic, consuming fiber-rich foods like white beans helps lower your risk of diabetes and heart disease. High-fiber diets also encourage a healthy waistline.
Banana: 1 large: 487 milligrams (14 percent DV)
Banana are well-known for being a potassium source and they’re a good one, but they’re also relatively high in sugar and carbs. That’s why I recommend bananas as a quick source of energy before a workout or a post-workout, nutrient-rich recovery food to help repair muscle and balance water retention. Exercising, especially an intense workout, is one of the major ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods like bananas. Scientific research has also shown that bananas are rich in dopamine, a major mood-enhancing hormone.
Super foods
Some foods are high in fiber, calcium or iron and also contain large amounts of other nutrients, making them super foods. Pumpkin seeds, dark chocolate and kidney beans make the list. Other super foods high in fiber, iron or calcium include almonds, kale, blueberries, broccoli and avocado.