Calcium's chief functions in the body include muscle contraction and relaxation, bone and teeth mineralization, nerve functioning, blood pressure and clotting and immune system functioning. Adequate fiber intake benefits to the body include prevention of diabetes, appendicitis, diverticulosis, hemorrhoids and colon cancer. Fiber also helps to lower blood cholesterol and aids in weight management. High amounts of both fiber and calcium are found in vegetables, legumes, fruits, grains, breads, cereals and nuts.
All foods are listed with serving size, grams of fiber, and mg calcium, respectively, in parentheses.
Vegetables
Green vegetables tend to be the highest in calcium. Veggies that contain high amounts of fiber and calcium include: cooked fresh broccoli spears (1 spear, 6, 72), Swiss chard cooked (1 cup, 4, 102), cooked fresh collards (½ cup, 3, 133), cooked dandelion greens (1 cup, 3, 147), cooked frozen kale (1 cup, 3, 179), cooked Chinese okra (1 cup, 4, 112), and cooked frozen okra (1 cup, 5, 177).
Legumes
Legumes are a great source of fiber and protein. The sources highest in fiber and calcium include: cooked great northern beans (1 cup, 12, 120), cooked navy beans (1 cup, 12, 127), cooked fresh black eyed peas (½ cup, 4, 105), dry roasted soybeans (½ cup, 7, 120), white/navy canned beans w/sweet sauce (½ cup, 7, 79), cooked red Mexican beans ( ½ cup, 9, 42), garbanzo beans (1 cup, 12, 80), kidney beans (1 cup, 16, 61), and cooked from dry lentils (1 cup, 16, 38).
Fruits
Most fruits have an abundance of fiber and all contain decent amounts of calcium. Fruits with the highest fiber and calcium include: dried figs (10 figs, 19, 308), oranges (1 cup, 4, 72), papayas (1 whole, 5, 73), dried pear halves (10 halves, 13, 60), raisins (1 cup, 5, 72), cooked unsweetened prunes (1 cup, 6, 47), and cooked rhubarb (1 cup, 5, 348).
Grains and Breads
Whole grain products generally contain one to two grams or more of fiber per serving. Always read the food label to determine that it is a whole grain food by having "whole grain" first on the ingredients list and also to check for calcium percentage. Grains, pastas, and breads with ample amounts of fiber and calcium include: dry grated bread crumbs (1 cup, 5, 198), enriched hoagie rolls (1 roll, 4, 188), Quinoa (1 cup, 10, 102), and natto (1 cup, 19, 380).
Cereals
Breakfast cereals can provide ample amounts of fiber and calcium. Cereals that contain high levels of both include: All-bran breakfast cereal (1 cup, 20, 205), Life (1 cup, 3, 154), Nutri Grain almond raisin (1 cup, 3, 122), Quaker 100% natural cereal (1 cup, 8, 124), and Wheat Total (1 cup, 3, 1333).
Nuts
Nuts containing large amount of fiber and calcium include: almonds (1 cup, 16, 367), Brazils (1 cup, 10, 224), and pistachios (1 cup, 13, 141).
Recommended Intake
Calcium adequate intake (AI) for adults 19 -- 50 years old is 1000 mg/day after 50 it is 1200 mg/day. The American Dietetic Association recommends 20 to 35 grams of dietary fiber intake for adults per day.
References
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997.
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
Member Comments