Foods with Fiber
Provide Phosphorus

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

Macronutrients (like potassium) must be supplied by the foods in our diet. Our bodies use 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, with the potassium your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. Potassium may help a low-sodium diet be more effecive in lowering blood pressure.

Fiber Foods with Potassium

Fruits	Vegetables	Grains and Nuts
Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Cherries Chinesepear Dates Grapefruit Guava Kiwi Lychee Papaya Passionfruit Pomegranate Pricklypear Watermelon	Amaranth leaves Bamboo Shoots Bok Choy Butternut squash French Beans Lima Beans Parsnips Potatoes Pumpkin Soy Beans Spirulina Sweet Potatoes Swiss Chard	Almonds Buckwheat Chestnuts Coconut Oats Pistachios Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White

Phosphorus Is Needed for

• Regulate Blood Pressure
  Body Growth
  Maintaining Body Fluid Levels

How Much Do You Need?

Children:

• 0 - 6 months: 0.4 grams a day (g/day)
  7 - 12 months: 0.7 g/day
  1 - 3 years: 3 g/day
  4 - 8 years: 3.8 g/day
  9 - 13 years: 4.5 g/day
  14 - 18 years: 4.7 g/day

Adults: 4.7 g/day

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