Iron is one of the important minerals that the human body needs, therefore we highly recommended to consume foods that contain high iron. Function of iron is to carry oxygen from the lungs throughout the body. Iron combines with oxygen in the lungs and release oxygen in the blood that requires. Iron used in the manufacture of hemoglobin and play a critical role in the normal functioning of the immune system.

Iron deficiency causes inhibition of hemoglobin in the blood supply. Disease due to lack of hemoglobin (red blood cells) is called anemia. Common symptoms characterized by less passionate, tiredness and weakness, pallor and dizziness.

Adult males (with a body weight 75 kg) containing ± 4000 mg of iron, while adult women (with a body weight 55 kg) containing ± 2100 mg of iron. Men have iron stores in the spleen and bone marrow as much as 500-1500 mg, that is why the lack of blood (anemia) is relatively rare in men. Instead, women only have reserves of iron 0-300 mg so prone to anemia, especially in women of childbearing age experience menstruation.

Requirement for iron depend on gender and age, adequacy that recommended each age are as follows:

• children 2-6 years 4.7 mg / day
• aged 6-12 years 7.8 mg / day
• males 12-16 years of 12.1 mg / day
• girls 12-16 years 21.4 mg / day
• adult males 8.5 mg / day
• adult women of childbearing age 18.9 mg / day
• menopause 6.7 mg / day, and feeding 8.7 mg / day. 

Adequacy rate is calculated based on the bioavailability of 15%. Iron in the diet can come from vegetable sources with 2-3% bioavailability and animal sources with 20-23% bioavailability. To improve bioavailability, iron yag derived from plants can be added with vitamin C and other organic acids.

And here are 20 foods that high in iron:

1. Spinach
   Spinach, is a vegetable that really help us to bind iron. With spinach we can tie a lot of iron, and the spinach is already known to reduce the symptoms of anemia. So do not hesitate to eat spinach every week. In addition to iron, spinach also contains vitamin A.
2. Fish
   Marine fish believed rich in omega-3 and 6. Baronang fish known to contain as much as 3.8 mg of iron per 100 grams. The Selian sardines also contain 2.5 mg of iron per 100 grams. Salmon fish is the main source of protein and omega 3 fatty acids. And do not forget there's another one, namely tuna.
3. Yogurt
   You will get minimum one-third of the calcium content in one cup per day. Calcium will build and maintain bone health.
4. Eggs
   Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast as it contains adequate amounts of energy.
5. Dried Fruit
   Fruit raisins, apples, pears, apricots and peaches are most commonly dried fruit. But dried fruits that contain lots of iron is raisin and plum. In each ½ cup raisins contained 1.9 mg of iron and in 1 cup prunes contained 1 mg of iron.
6. Beef
   In 100 grams of fresh beef contains 201 kcal of energy, 14 grams of fat, and 2.8 mg of iron.
7. Potato skins
   Maybe most of us do not eat the skin of the potatoes and peel it for disposal. Apparently, the study found that the potato skins contain iron five times larger than its own flesh potatoes.
8. Corn
   Corn is rich in iron and copper. Corn is also a good source of vitamins A and C.
9. Kale
   Kale is an excellent source of vitamin A, vitamin B and C. Kale contains high amounts of iron, calcium, and potassium.
10. Chard
    Chard is a vegetable that contains vitamin A and iron.
11. Apricots
    This fruit contains iron that perfect to make sure the body gets iron intake.
12. Beet greens
    Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese.
13. Orange
    Help fight diseases caused by lack of vitamin C, because of citrus fruits contain folic acid.
14. Prune
    Prune fruit, is a type of fruit that has a lot of iron compared apples and papayas. In the prune juice contained 3mg iron. So try this fruit to smoothen our blood circulation throughout the body.
15. Nuts
    Peanuts, green beans and soy beans are kind of nuts that easily processed. 100 grams of soybeans containing 381 kcal of energy, and 10 mg of iron. While green beans contains 323 kcal of energy and 7.5 iron per 100 grams.
16. Lentils
    In 1 cup of lentils contains 6.6 mg of iron.
17. Brown rice
    Source of fiber, vitamin E, folic acid, and iron.
18. Wheat bread
    Wheat bread is the choice for dieters, other than that, it turns out that oats contain large iron, besides having the function of preventing heart disease and cancer. So, even if not on a diet, whole grain bread can be an option for our iron binding.
19. Raisins
    Raisins contain iron that very high. Raisins are also foods that are alkaline and can help the body overcome acid conditions.
20. Cereals
    Food that often served for breakfast menu is very good for health. ¾ cup of cereal contains 18 mg of iron. While 100 grams of instant oatmeal contains 11 mg of iron.

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When you're on a diet, foods with high calorie content is very avoidable. And usually, you will be given a menu list of foods that are low in calories. Even so, we still have to pay attention to total calorie intake so that these needs remain fulfilled. A calorie is a unit used to measure the energy value obtained by the body when consuming food or beverages. To ensure that the needs of your nutritional value adequate well, you should look at the calorie content of foods or beverages you consume.

According to wikipedia, recommended daily intake of calories in the United States are 2,700 and 2,100 kcal (11,000 and 8,800 kJ) for men and women (respectively) between 31 and 50, at a physical activity level equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour in addition to the light physical activity associated with typical day-to-day life, with French guidance suggesting roughly the same levels. Children, those with sedentary lifestyles, and older people require less energy; physically active people more.

Below you can read the list of low calorie foods from fruits, vegetables and other foods:

1. Apples
   Apples are one of the most popular low-calorie foods. An apple typically contains about 65 calories and packed with vitamins and minerals, especially vitamin C, K, and potassium.
2. Watermelon
   A best choice for children and adults, this delicious fruit only contains 9 calories per ounce. Very significant benefits, such as reducing the risk of heart disease, stroke and blood pressure, and increase the capacity to heal wounds. Watermelon is also an important source of lycopene, an antioxidant that helps protect you from cancer.
3. Strawberries
   One other favorite foods, with only 49 calories per 5 ounce serving, the fruit will increase the amount of your energy. Strawberries are also one of the foods that are highly nutritious and have many positive effects on health, such as reducing the risk of heart disease and stroke, increased memory, better protection against cholesterol, cancer, muscular degeneration, and infection in general.
4. Broccoli
   Often referred to as a super food, broccoli is not only very low in calories about 10 calories per ounce, but also very nutritious and protects you against inflammation and cancer. To optimize nutrient contained broccoli, the best way to cook them is to steam or boil.
5. Carrots
   About four ounce servings of these vegetables will add 50 calories to your daily intake. Carrots are known for giving benefits to the sharpness of your vision and the osseous system. Is a popular choice for salads and juices, and even as a raw snack.
6. Tomatoes
   Tomatoes offer low calorie approximately 27 calories per 5 ounce serving. Tomato offers a very complete spectrum of nutrients, most of which vitamins and minerals are represented, especially vitamins A, C, and K, and potassium. Adding tomatoes to your diet will protect against inflammation, diabetes, high blood pressure, and some types of cancer.
7. Spinach
   With only 7 calories per ounce and a row of nutrients they contain, spinach is one of the best choices for a diet to lose weight. Spinach is great for preventing the risk of cataracts and conditions associated with the other eye. The best way to serve the spinach is lightly cooked or served raw. Make sure not to cook it too long or you will lose most of the vitamins in the process.
8. Celery
   One cup of celery contains less than 20 calories. Besides rich in fiber and water, celery can also help prevent cervical cancer. The way is prepared celery, wash and eat.
9. Lettuce
   Lettuce contains only eight calories per cup. Although the lettuce actually contains water which can promote weight loss, but the lettuce also contains iron and magnesium. So, the lettuce will help you quickly satisfied without making you fat. Just make sure you do not eat them in a salad with full-fat dressing.
10. Pickles and cucumbers
    Cucumber contains only 15 calories per cup, while the pickle contains only 17 calories. Make sure you also eat the cucumber skin contains lots of fiber. Cucumber contains mostly water and less vitamins and nutrients. However, cucumber is also a low-calorie food. You can eat them without fear of fat.
11. Lemon
    Lemon cleanses the body and provide a sense of the food you do not like. Mix a little lemon in warm water and drink in the morning to boost your metabolism. Lemon also boost the immune system and to prevent infection.
12. Asparagus
    Asparagus is a diuretic that facilitate food expenditure in the body fluids. Even so, these vegetables contain substances that can eliminate fat cells and reduce weight. Not only help you lose weight, asparagus is also used to protect against cancer, as well as reduce pain and inflammation.
13. Baked Potato
    When dieting, the body still needs carbohydrates. But choose healthy carbohydrates, such as potatoes. Not the fries that have a high fat content and calories, but a baked potato. These foods are low in calories, also contains potassium. Roast and eat potatoes with the skin (remember it should be washed with clean first) to get extra fiber. 
14. Whole Wheat Bread
    Bread made from whole wheat flour contains fiber which is much higher than white bread. It also contains complex carbohydrates that do not make the body fat. Make whole wheat bread as breakfast menu, brunch or a snack in the afternoon.

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We need to know the list of foods that contain high protein, because protein is an essential nutrient that the body needs to form muscle tissue. If you are a bodybuilder, then you need a high protein intake to shape and increase  your muscle mass. Protein plays an important role in the structure and function of all living cells and viruses. Most proteins are enzymes or subunits of enzymes. 

Other types of proteins play a role in structural or mechanical functions, such as the proteins that form the cytoskeleton rods and joints. Proteins involved in the immune system (immune) as an antibody, the control system in the form of the hormone, as the storage component (the seed) and also in the transport of nutrients. As a source of nutrition, protein acts as a source of amino acids for the organism which are not able to form the amino acid (heterotrophic).

Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants, while animal protein derived from animals. Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body.

Below you can read 20 high protein foods:

1. Shrimp
   
   Shrimp is rich in calcium and protein, and are included in the category of animal protein sources. Value of protein in shrimp categorized as complete protein amino acid levels are high, complete profiled and approximately 85-95 percent easily digested. 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41%.


2. Fresh fish
   
   Surely we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in the fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.


3. Anchovy
   Although small in size, it turns out the protein content in the anchovy reached 10%. Besides protein, you can also get calcium from the anchovy consumption.


4. Eggs
   Eggs are one source of protein with complete nutrition than other protein sources of food. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fats, use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. But dozens of studies have shown that saturated fat (instead of cholesterol from food) that improve blood cholesterol levels.


5. Chicken breast (White Meat)
   Low-fat cuts of meat, is a low-cholesterol healthy lunch choices. This food can be an option if you want to eat meat is low in saturated fat.


6. Chicken Tenderloin (White Meat)
   Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control your portions. Two tenderloin is almost equivalent to the size of the three-ounce servings.


7. Sirloin (Beef)
   Sirloin meat is meat that comes from the back of the cow. Meat is working harder than the other parts, are generally used to make steaks so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cow softer parts. Besides this Sirloin contains almost no fat.


8. Channeled applesnail or Pomacea canaliculata
   Channeled applesnail are known to contain omega 3, 6 and 9. From the test results of proximate, the protein content in snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, chili snails, and so on.




Pure milk
Milk serves as one of the best sources of protein and rich in quality protein. Amount of milk protein is not too large, but the quality of protein available to the body is simply amazing. Protein in milk contains all the essential amino acids that the body needs. Even so, for some peoples, milk can cause allergy.


9. Soybeans
   In addition to protein, soybeans are also low in fat and contains phytochemicals such as isoflavones, saponins and phytc acid. The content is good for reducing heart disease, osteoporosis and cancer. Soybeans contain 29 grams of protein per cup.


10. Tofu
    Tofu is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or baked. In addition to nutritious, tofu is also easy to blend with spices and other foods so you will not get bored eating it.


11. Sushi
    Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber are generally low in calories and fat.


12. Wheat
    Grains such as wheat, is more widely known as a carbohydrate source. However, did you know that whole grains also contain protein? On wheat, protein content can reach about 9%. However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.


13. Cheese
    All types of cheese is a good source of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwiches or soups. One thing to be aware, especially for those who are dieting, cheese contain fat. So limit your consumption of no more than 1 ounce per day. 


14. Spinach
    In one cup of spinach contains 3 grams of protein. You can eat them steaming or boiling. Make sure you do not cook it too long, so taste has not changed and nutrition remains assured.


15. Broccoli
    Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. 


16. Tempeh
    Food ingredients from fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.


17. Almonds
    This savory nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or materials flavor enhancer in other foods. 


18. Peas
    Types of beans such as peas, beans or string beans contain fiber and high protein. One cup of beans contains 12-15 grams of protein.


19. Yoghurt
    Yogurt is high in calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed with fruit, smoothies, or can be added to soups and curries.

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So far, we only know that milk is the highest calcium source. In fact, there are many other foods that rich in calcium than milk, such as broccoli, sardines or almonds. Besides, for some people, milk will cause an allergy. But before we discuss more about the high calcium food sources, we should know first what is calcium and its functions for our body.

Calcium (Ca) is one of the Macro Minerals, the mineral needed by the body more than 100mg per day. The main function of calcium is involved in the formation of bones and teeth. Calcium is a mineral that is essential for humans, such as the metabolism of the body, connecting the nerves, heart action, and muscle movement.

Calcium deficiency can lead to impaired bone growth and osteoporosis. After the age of 20 years, the human body will begin to experience a shortage of calcium as much as 1% per year. And after age 50 years, the amount of calcium in the body will shrink as much as 30%. Loss will reach 50% when reaching the age of 70 years and beyond having calcium deficiency problems.

Here are some benefits of calcium for humans:     

• Activate neural
• Blood circulation
• Muscle flexing
• Normalize blood pressure
• Balancing blood acidity
• Maintain body fluid balance
• Preventing osteoporosis (brittle bones)
• Prevent heart disease
• Lowers colon cancer risk
• Overcoming cramps, back pain, hemorrhoids, and rheumatic
• Address complaints during menstruation and menopause
• Minimize bone loss during pregnancy and lactation
• Mineralization of teeth and helps prevent tooth root bleeding
• Cope with dry and cracked on foot and hands skin
• Restoring libido decreased / weakened
• Overcoming diabetes (activates pancreas)

Calcium rich foods

1. Almonds

Almonds are not only famous for its vitamin E, nuts also contribute about 70-80 mg of calcium.

2. Tofu

The main ingredient of tofu made ​​from soybeans, is recommended as a source of calcium for milk substitute.

3. Cheese

Cheese made from dairy ingredients very well taken by the body. Select the parmesan cheese that has the highest calcium content among other types of cheese.

4. Green vegetables

In addition to milk, other great sources of calcium are green vegetables. To get the maximum calcium, spinach and broccoli are the right choice.

5. White Beans

White bean has a high calcium content. There are 442 mg of calcium per 100 grams.

6. Dried fruits

Dried fruits are able to offer up to 135 mg of calcium in every 5 pieces.

7. Radish

One cup of boiled radish is loaded with about 200 mg of calcium.

8. Broccoli

In one cup of broccoli, there are 180 mg of calcium.

9. Quinoa

One cup of cooked quinoa has offered about 60 to 100 mg of calcium. Additionally, quinoa also contains a number of potassium, zinc, and protein.

10. Soybeans

One cup of boiled soy beans without salt, providing 261 mg of calcium.

11. Salmon

Salmon are loaded with healthy fats and protein. And it turns out, three ounces of canned salmon with bones contain as much as 181 mg of calcium.

12. Yogurt

Eight-ounce servings of low-fat yogurt has 415 mg of calcium, as well as absorb more calcium to the body than milk with the same amount.

13. Oranges

Oranges is not only contain of vitamin C but also provide 60 mg calcium. 

14. Soy Milk

This type of milk has about 300 mg of calcium, if served without any. 

15. Oatmeal

In addition to having a high carbohydrate, a bowl of oatmeal also contains 105 mg of calcium. The food is also good for the heart is also rich in fiber and quite friendly with digestion.

16. Kale

A cup of kale has 90 mg of calcium, which means 3.5 cups of kale would be more beneficial than a glass of milk.

17. Sardine

Processed fish is able to meet the needs of up to 33 percent of the body's calcium. Sardine consumption at least once a week.

18. Sesame seeds

An ounce of sesame seeds fortified with 280 mg of calcium, an amount almost equivalent to one glass of milk.

19. Spinach

A cup of boiled spinach has 245 mg.

20. Seaweed

One cup of raw seaweed containing 136 mg.

21. Cabbage or cauliflower

One cup of boiled cabbage or cabbage contains 94 mg.

22. Brazil nuts

Two ounces of Brazil nuts contain 90 mg.

23. Celery

Two cups of raw celery has 81 mg.

24. Papaya

One medium-sized papaya contains 73 mg.

25. Collard Greens

A cup of boiled collard greens contains 266 mg.

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