Dietary fiber, the portion of plant food sources that cannot be digested by enzymes in the intestines, helps prevent constipation, hemorrhoids and diverticulitis while decreasing cholesterol levels. The body requires the essential mineral iron to form hemoglobin --- the protein in red blood cells that carries oxygen. Calcium helps build strong bones and teeth, aids in muscle contractions, transmits nerve signals and promotes hormones secretion. Finding foods that contain all three may prove difficult because animal products do not contain fiber and dairy products contain the highest levels of calcium.
Breakfast Cereals
Grains such as wheat, rice, rye, oats, barley or corn, provides the basic ingredient for all ready to eat breakfast cereals. This makes cereals a good source of fiber. The fiber in breakfast cereals promotes water retention which prevents constipation. In addition the fiber prolongs the feelings of fullness which helps control weight therefore reducing the incidence of type II diabetes. Breakfast cereals with the most fiber include bran, whole-grain and oat-based cereals, according to the Breakfast Cereal Information Service.
In addition, this convenience food strives to pack as many essential vitamins and minerals as possible. The manufacturers do this by fortifying the cereals, meaning they add in the vitamins and minerals. Most breakfast cereals provide 17 percent of the daily requirements for iron, as provided by the Breakfast Cereal Information Service. Breakfast cereals contain calcium and because most eat them with the addition of milk, ready to eat breakfast cereals, when eaten with milk, provide a high source of calcium.
White Beans
White beans, such as the navy bean, provide an excellent source of fiber and calcium while also contributing the daily requirements of iron. The Colorado State University Extension indicates high fiber foods contain 5 g per serving; therefore, navy beans with 6 g per one half cup definitely fall into this category. The same one half cup provides 2.1 mg of iron and 96 mg of calcium, according to the U.S. Department of Agriculture.
Tofu
Tofu, a vegetarian product, produced using soy-milk --- the liquid beverage made from soy beans. Manufacturers produce tofu in a process similar to that of cheese. Heating the soy milk causes the milk to curdle. To extract the curds, salt is added. Tofu extracted using calcium sulfate serves as an excellent source of calcium, with 200 to 300 milligrams in four ounces, according to the Vegetarian Resource Group. While firm tofu, the type produced by extracting most of the water from the curds, provides 2 g of fiber in a 3 ounce piece. Tofu also serves as a good source of iron and B-vitamins.
References
- Breakfast Cereal Information Service: Nutritional Information
- Colorado State University Extension: Dietary Fiber
- The Vegetarian Resource Group: Calcium in the Vegan Diet
- The University of Illinois Center for Soy Foods: Tofu Handout
- U.S Department of Agriculture: Dietary Guidelines for Americans 2005
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