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Foods Rich In Protein, Fiber, Calcium & Iron

Foods rich in protein are very popular among health enthusiasts since protein is vital for growth and wellness. Protein is a necessary component in the biological constitution of the body and so food rich in protein is essential for the body. Protein is found in a wide variety of foods, ranging from vegetables to dairy products to meat.

Some of the common vegetables that are rich in their protein content are asparagus, carrots, beans, broccoli, cauliflower, spinach, corn and tomatoes. Fruit such as watermelon and pumpkin are also rich in protein. For those who prefer dairy products or a meat-based diet, fish, eggs, and milk are also rich in protein.

Keep in mind that with fruit and vegetables, raw items are likely to contain more protein than their cooked counterparts.

Protein And Fiber

Foods rich in protein and fiber are also popular since you get the benefits of both protein and fiber from a single food item.  Without 25 to 35 grams per day of fiber, the body is at risk for weight gain and serious conditions such as heart disease.  Whole grains and fresh fruit and vegetables are excellent sources of fiber, and can keep your body in shape while greatly reducing your risk of developing health problems.

Calcium And Protein

For the health conscious, foods rich in protein and calcium are also an invaluable addition to your diet. Most natural foods such as fruit and vegetables provide high amounts of calcium. Green leafy vegetables are an excellent source of calcium. Remember that phosphorus causes a loss of calcium in the body, so reduce your intake of phosphorus-heavy substances such as soft drinks if you are trying to increase your calcium intake. People whose primary diet consists of meat should be especially careful about their calcium intake. This is because a meat based diet is often deficient in dairy products and vegetables and this can result in an excessive protein intake and not enough calcium. Insufficient calcium in the body can lead to conditions such as osteoporosis, which causes brittle bones.

Diet Combination Of Protein, Calcium, Fiber & Iron

In addition to calcium and fiber, your diet should also include foods rich in protein and iron.  Iron is necessary for vitality and people lacking iron often tend to feel lethargic and dull. This is because iron is necessary for the production red blood cells. Meat is a good source of iron and protein particularly since people tend to eat larger portions of meat than they do vegetables; hence, it is likely that they can get their requirements of iron and protein through a single serving of meat. Liver and kidney are especially rich in iron and protein. In case you are not a meat-eater, don't despair! There are plenty of foods rich in protein for vegetarians. As mentioned, fruit and vegetables are excellent sources of protein. For iron-rich content, try wheat bran, sesame seeds, blackcurrants and whole grains. Soybeans contain both protein as well as iron and so they can be included in your regular diet plan.

One of the advantages of foods rich in protein is that many of them are also low in fat. While getting your protein-rich intake, you can also simultaneously ensure that you eat the right foods that allow you to maintain your ideal body weight, or to lose weight if you desire to do so. If you are on a diet, make sure to include plenty of foods rich in protein as it helps you to develop your muscles and burn your body fat as well. It contains amino acids, which are essential in building your muscles as well as increasing your metabolism rate, which can help you to lose weight. For meat-eaters, white meat is a good source of protein. You can also include beef in your diet, but make sure you choose lean cuts so that the fat content is low. Chicken and fish are also good sources of protein and it is better to opt for cooking methods such as boiling and steaming instead of frying as this will help to preserve the nutritional value of these foods. Chicken is one of the few foods rich in protein but low in fat and so it would be an excellent option for salads and snacks.

Meal Plan For Pregnant Women

Pregnant women also require the regulated intake of protein. There is a variety of available foods rich in protein for pregnant women. Vegetables such as cabbage and fruit, particularly nuts of various kinds, are rich in protein. Fish can also be included in the diet of pregnant women who follow a meat based diet. They should also increase their calcium intake while lactating, a period when they are susceptible to conditions such as osteoporosis.

Along with proteins, carbohydrates also form a necessary food group that must be regulated in its intake. Proteins, carbohydrates and fats are the three main food groups that provide energy, but proteins and carbohydrates contain less than half the number of calories of fats; fats contain 9 calories per gram, whereas proteins and carbohydrates contain only 4 calories per gram. Foods rich in protein and carbohydrates include corn, sweet potatoes and whole grains. Remember that a food source that provides you with multiple nutrients and has a lower fat content is preferable.

Lose Weight

Don't forget that proteins can also form an essential part of your diet if you are trying to lose weight or build your muscles! For more specific tips and tricks about how to build your body or lose weight, consult your local gym and prepare a personalized lose weight diet plan that can provide you with your specific needs. Men and women have different needs, and your requirements could differ depending on whether you have specific health conditions (such as diabetes). Always consult a professional before considering quick weight loss remedies. By focusing on your eating habits, you have a good chance of healthy and quick weight loss.

High protein foods such as meats, dairy products and fresh fruit and vegetables are an essential part of your daily nutritional requirements, whether you are looking to lose weight or build or muscles, or just seeking a more healthy diet.

Submitted on March 29, 2012