Foods high in Calcium

If there’s anything that’s true of the compound calcium, it is the fact that you obtain strong bones, teeth and hair among a slew of other benefits from consuming foods such as these every day. However, if you are struggling with calcium deficiency, this can pose several unwanted problems, and so, it is important to alter your daily diet so that you can include this important nutrient, and live a stronger and healthier life.

So here is a list of foods high in Calcium that you can pick from for your diet:

#1: Dried Herbs

Although these are used to add flavors to stews, soups and so on and so forth, adding a little more can ensure that you get your daily requirement of Calcium. For example, dried savory contains 2132 mg of calcium per 100 g serving while celery seed and dried thyme are at 124 mg and 57 mg per 100 g serving.

#2: Cheese

When it comes to cheese, since there are several varieties of this food, the amount of calcium found in these varieties differ. For example, Parmesan cheese contains at least 1376 mg per 100 g serving while Romano and Gruyere contain at least 298 and 283 mg per ounce. Other cheese such as Cheddar, Swiss, Provolone and Mozzarella contain at least 212 mg of Calcium per ounce.

#3: Sesame Seeds

In its dried or roasted form, sesame seeds contain at least 989 mg of calcium per 100 g serving while Sesame butter provides at least half that amount (about 426 mg) per 100 g serving.

#4: Tofu

If you don’t know what Tofu is, you’ll find it used a lot in Chinese food these days, and is said to be a rich source of calcium as it provides almost 372 mg per 100 g serving. Interestingly, when tofu is prepared with calcium sulfate, you can get much higher levels of calcium than usual.

 

Filed Under: Nutrition

Foods High in Fiber

According to the United States dietary guidelines, more fruits and vegetables is the common refrain which in this economy can put a strain on the bills that they have to pay on a monthly basis. While having fun might cost you, it looks like taking care of your health does the same thing too. (Read this article to find out more.)

One of the nutrients that you can benefit from is fiber, and you can get plenty of it when you opt for a diet rich in veggies and fruits. Of course, there are several benefits that you can obtain from eating fiber-rich but the most important benefit of them all is the ability to digest your food well apart from getting you to feel full faster, an important element to weight (and portion) control.

So here is a list of foods high in fiber:

#1: Bran, Rice, Wheat, Corn, Oat

Amongst all these commonly found foods, bran can boast of having the highest amounts of fiber and which is close to 85.6 g of fiber per 100 g in its crude form. It also works as a great addition to rye, buckwheat and oats as well.

#2: Herbs, Spices and Peppers (Dried)

Not only do these foods contain the vitamins and minerals that you need but it also contains large amounts of fiber with cinnamon containing almost 53 g of fiber per 100 g serving. Other items such as coriander, dried savory, ground oregano, cloves and the cayenne and black pepper also contain a good amount of fiber.

#3: Dark Chocolate & Cocoa Powder

While being a good source of iron and potassium, researchers have uncovered that cocoa powder gives about 33.2 g while dark chocolate gives about 16.6 g per 100 g serving.

#4: Flax and Sesame Seeds

In being an excellent source of heart healthy oils, flax seeds provide 27.3 g while sesame seeds give14 g of fiber per 100 g serving.

#5: Dry Roasted Soybeans

Known to be an excellent snack, they contain at least 17.7 g of fiber per 100 g. One thing to keep in mind is to find low sodium varieties so that you don’t lose control of your blood pressure.

(If you want to know more about the health benefits of fiber, please follow this link for more information.)

Filed Under: Nutrition

Foods High in Cholesterol

Blame it on the food that we eat or whatever the reason might, almost 16 percent of American adults live with high cholesterol. So why should this matter, you might ask?

You will also have to live with heart disease if this issue is left unchecked… no matter how you look at it, how you take care of yourself in your twenties and thirties will directly impact your level of health much later in Life. And we all want to live forever, don’t we?

In understanding that the body produces all the cholesterol it needs, and in consuming these foods, we tend to add way too much cholesterol to the mix by eating foods that are not wholesome.

One of the key components of avoiding heart disease amongst a host of other issues can be simply solved by avoiding or limiting foods that are high in cholesterol, while also engaging in a healthy lifestyle.

So here is a list of foods high in cholesterol:

#1: Egg Yolk

In having 1234 mg of cholesterol in 100 g, the egg yolk contains the most cholesterol you will find in any food for the same quantity.

#2: Caviar

This common spread contains at least 588 mg of cholesterol in 100 g of caviar.

#3: Liver from meat

Liver from any animal meat has large amounts of cholesterol, and contains almost 564 g of cholesterol per 100 g.

#4: Butter

Used almost everywhere, 100 g of butter contains at least 215 mg of cholesterol.

#5: Shrimp

This delightful form of seafood contains at least 195 mg of cholesterol.

#6: Fast food

As it is common knowledge, fast food for breakfast means more calories than ever, and normally these foods contain almost 172 mg of cholesterol per 100 g.

#7: Oil of Fish

Some people like to abstain from red meats, and in choosing fish, the oil of fish contains a large amount of cholesterol which is about 142 g per 100 g.

Filed Under: Nutrition

Foods High in Iron

iron_foods

So is flesh tougher than steel? Er, iron, I mean. That’s what the wrestling fans think whenever these gargantuan individuals bring down the ring every once in a while. No matter which civilization you pick, the metal ‘iron’ is a symbol of strength, vitality and power. The very reason why strong men are often associated with this commonly- known metal…

Yet it is no different when it comes to the compound known as iron and which is needed by the body (in the form of hemoglobin) in order to carry oxygen from our lungs to the tissues, and the lack of which causes anemia. In matters of weight loss, it is vital to consume appreciable amount of iron as this produces more red blood cells that will burn calories and fat as well.

Another big plus with consuming foods with iron is the fact that you tend to be more active as opposed to not having iron- rich foods at all.

So here is a list of foods high in iron:

#1: Dried herbs

Perhaps one of the most longstanding uses of these herbs has been for medicine, thanks to high nutrient content that is available in these herbs. Amongst the lot, Dried Thyme contains the most Iron which is almost 124 mg per 100 g serving. Parsley, Spearmint, Black pepper, dried Oregano, Coriander, Basil and Terragon are also among the dried herb that contains Iron in substantial quantities.

#2: Chocolate and Cocoa powder

Pure cocoa powder will give you the most iron at 36 mg per 100 g while unsweetened baking chocolate will give you 17.4 mg per 100 g.

#3: Liver

Considered a cure for anemia, all forms of animal liver provides a good amount of iron with Duck liver at about 30.5 mg per 100 g amongst the lot.

#4: Mussels, Oysters and Clams

Shellfish that has recently been in the news is normally eaten in several forms. Amongst the lot, clam provides 28 mg per 100 g serving while mussels give about 6.72 mg per 100 g serving.

 

Filed Under: Nutrition

Hummus Calories

While the quest for the origin of hummus is still not known although it is considered to hail from the Middle Eastern countries, it’s versatility as a dip or spread has been known to pleasure the taste buds like no other, and what’s more – it’s healthy for you.

For the people who haven’t tasted this dip, the word ‘hummus’ is nothing but Arabic for the edible legume, chickpea although there are several other ingredients that are added to this delightful paste and which has become popular as a delightful snack.

With the main ingredient being cooked and mashed chickpeas along with Tahini, olive oil, lemon juice, salt and garlic, this dish is used as an appetizer where you use flatbread to scoop it and eat or even in the Middle Eastern snack known as ‘falafel’.

But is this tasty snack good for health, in terms of calories and the nutrients?

For a tablespoon of hummus, the number of calories is about 27 (roughly 200 calories for 100 g) while the nutrients that are present in the chickpeas (the major ingredient) are molybdenum, manganese, folate, dietary fiber, tryptophan, protein, copper, phosphorus and iron.

The ‘Tahini’ (another ingredient) also contains nutrients that are Manganese, Copper and Sodium, and Calcium, Iron, Magnesium and Zinc in smaller quantities. Nutrients such as Vitamins C, B6, E and K, Folate and Thiamin are also present in substantial quantities too.

Putting all these nutrients together into one delightful little snack packs a punch when it comes to nutritional content, and so here are some of the health benefits of hummus that should destroy the myth that tasty food isn’t necessarily good for you.

So, if you’re hungry and are looking for a nice little snack, hummus is the way to go!

Filed Under: Nutrition

Foods High in Protein

Almost any bodybuilder worth his salt will tell you that their success comes from the amount of protein that they include in their diet, and which is why whey protein is fast becoming a popular choice in the fitness community as the best way to achieve that 5-6 percent body level that is truly an enviable standard to meet.

For the rest of us for whom bodybuilding is not necessarily a passion or a profession, our approach can be in enjoying a balanced diet which has foods high in protein.

Of course, the function of this important life-giving nutrient is that its consumption results in greater body (muscle) growth and repair, thus being one of the most important nutrients to include in your diet if you want to build muscle and get that lean body to die for.

So here is a list of foods high in protein that might aid you with your fitness goals, if you are serious about following a proper diet and exercise routine:

Food #1: Cheese

Low sodium Parmesan cheese has the highest content of protein with 41.6 grams per 100 grams while regular whole Parmesan cheese comes second with 35.8 grams with a serving of the same quantity.

Food #2: Mature, Large Beans

Beans that get older seem to have protein content, and one such example is that of mature roasted soybeans which contains 39.6 grams of protein per 100 grams.

Food #3: Veal and Beef of the Lean variety

According to experts, lean cuts are often the best choice if you want to get the most protein from these meats. The top round of beef or veal gives you about 36 g of protein per 100 grams.

Food #4: Squash, Watermelon and Pumpkin Seeds

Both pumpkin and squash seeds contain almost 33 grams of protein per 100 grams servings while watermelon seeds provide a slightly lesser amount of protein at 28 grams.

Food #5: Turkey, Lamb, Pork and Chicken

Most of these meats in the lean variety offer at least 30 grams of protein per 100 grams of which chicken broilers are at the top with 32.8 grams and pork loin and chops at about 30 grams of protein.

Filed Under: Nutrition

Calories in a Banana

Calories in a Banana

The Calories in a Banana are not very high, ranging from 72 calories for a small banana to 121 calories for a large banana. Most of the calories in a banana come from carbohydrates. Naturally forming simple sugars and starch make up its carbohydrate content. Please note that the composition of the carbohydrate calories in a banana change on the age and ripening of the fruit. As it ripens, the sugar levels rise and the starch levels fall. This happens both on and off the tree. The lower starch levels mean that as the fruit gains more color and ripens, it gets easier for your body to digest.

The most popular use of bananas are for protein shakes.

Calories in a Banana

Protein levels in a banana are very low, making up about one percent of its total calorie content. The calories from fat are even less, accounting for less than one half percent.

The high points (other than the low calories) are that they are very low in any saturated fat. They have absolutely no cholesterol and are high in Potassium and dietary fiber. In terms of Vitamins, it is very high in Vitamins B6 and C. The one low point is that (as most fruits are) they are high in Sugar.

All in all, I would say have a banana at least once a day, as not only will it give you a boost, but it also contains a lot of Nutrients for a very low calorie cost.
[Read more...]

Filed Under: Nutrition

Basic Nutrition Course

nutrition

nutritionOne of the biggest issues when it comes to achieving a healthy lifestyle for many is the lack of knowledge on the very basics of nutrition. Nutrition in itself forms the very basis of what we should be eating and drinking and why. We all know that eating too much of anything is bad, but do we really know what constitutes too much, why we shouldn’t have too much of it, and what happens if we do. I do believe that a lot of the bad food decisions we make, are because we were never properly educated in the basics of nutrition and health at a very young age. Over the last few days, i ran a series of five articles, covering the very basics of nutrition. It covers some of the fundamental concepts and hopefully, will provide you with a better understanding of what goes into your body. [Read more...]

Filed Under: Nutrition

Basic Nutrition Course #5: Vitamins & Minerals

20070301_vitamin

Will a supplement give you more energy?

20070301_vitaminVitamins and minerals are essential compounds needed in small amounts by the body. Contrary to popular belief, taking vitamin/mineral supplements will NOT give you energy. Only calories (from carbohydrate, protein, and fat) give you energy. Vitamins and minerals have no calories, so they can’t give you energy. Vitamins and minerals do, however, play vital roles in the metabolic processes that convert carbohydrate, protein, and fat to energy. So, if you have a deficiency of a certain vitamin or mineral, taking a supplement may help make you feel better. [Read more...]

Filed Under: Nutrition

Basic Nutrition Course #3: Fat

krispykreme

krispykremeWill eating fat make you fat?

No! Many students confuse dietary fat (the fat that we eat) with adipose tissue (the fat on our bodies). Dietary fat does not automatically stick to your waist, legs, butt, and thighs. Only excess calories from dietary fat makes you gain body fat. Excess calories from any source makes you gain body fat.

If you include fat in a meal plan that contains an appropriate number of calories, the fat in your food will be burned as energy. If you eat too many calories (regardless of the source–carbohydrates, protein, fat, or alcohol), the excess calories will be converted to and will be stored as body fat.

There are more fat-free products today than ever before, but ironically, we are fatter today than ever before. Why? Fat free doesn’t mean calorie free! One fat-free Snackwell’s devil’s food cookie has the same number of calories as one full-fat Oreo cookie. And we tend to eat more of the fat-free ones because they are marketed as being more “healthy.” [Read more...]

Filed Under: Nutrition
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