Foods with Fiber
Provide Calcium

Mineral Nutrition in Foods with Fiber Helps to Complete Daily Requirements for Macronutrients

Macronutrients (like calcium, magnesium, and other minerals) must be supplied by food in our diet. The body uses minerals for normal functions but has no way to acquire or replace these essential nutrients.

A high fiber diet plan helps you choose foods to eat that provide the calcium your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. See how much help one small bowl of oatmeal provides.

Fiber Foods with Calcium

Fruits	Vegetables	Grains and Nuts
Blackberries Blackcurrants Dates Grapefruit Mulberries Orange Pomegranate Prickly Pears	Amaranth leaves Bok Choy Brussels Sprouts Butternut squash Celery Chinese Broccoli French Beans Kale Okra Parsnip Soy Beans Spirulina Swiss Chard Turnip	Almonds Amaranth Brazil Nuts Filberts/Hazelnuts Oats Pistachios Sesame Seeds Wheat - Durum Wheat - Hard White

Calcium Essential for

• Bones
• Muscle
• Blood Vessel health
• Hormone and enzyme secretion
• Nervous system

How Much Do You Need?

Children:

• Birth to 6 months: 210 mg
  7 to 12 months: 270 mg
  1 to 3 years: 500 mg
  4 to 8 years: 800 mg
  9 to 18 years: 1300 mg

Adults: 1000 to 1200 mg