Iron, calcium and more

MDL1418
MDL1418 Posts: 50 Member
in Food and Nutrition
My diet is great but I’m noticing it’s hard to find the balance needed to have the potassium, calcium, and iron needed daily. Any suggestions on what foods I could eat to increase these values?

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Before you conclude you aren't getting what you need, you may want to double-check the entries you're using to make sure they're accurate. Not everyone includes potassium, calcium, and iron when they're creating database entries so you may be getting more than you think.
  • MDL1418
    MDL1418 Posts: 50 Member
    Fair point. Didn’t think of that. Still trying to figure all of this out. I will take a closer look. Thanks!
  • MDL1418
    MDL1418 Posts: 50 Member
    DeadliftsAndSprinkles wrote: »
    If you're basing your intake off of the MFP entries then you should be aware that a lot of people skip the vitamin part when entering new foods into the database which means they're not always accurate.

    In terms of iron, unless you've been to the doctor and they've tested both your iron and ferritin and they've told you that you're either anemic or have iron overload then I wouldn't worry about that.

    That’s a good and valid point as well. Thank you.
  • earlnabby
    earlnabby Posts: 8,171 Member
    MDL1418 wrote: »
    Fair point. Didn’t think of that. Still trying to figure all of this out. I will take a closer look. Thanks!

    If you are feeling good, I wouldn't worry. If you feel a lack of energy or notice other symptoms, speak to your doctor and you can get bloodwork done to see if you are lacking in anything.

    In general terms, the best source of calcium is dairy. Iron can come from meat, beans and lentils, and dark green leafy veggies. It is a good idea (unless you are vegetarian) to get both heme (blood based aka meat) and non-heme (plant sourced) iron for a good balance. Potassium is found in fruits, cooked (instead of raw) spinach and broccoli, potatoes with the skin.

    Some foods like green leafy vegetables and potatoes with the skin have at least a little of all 3!
  • MDL1418
    MDL1418 Posts: 50 Member
    Interesting. Thank you for the feedback. Last time I had my bloodwork done it was all in normal ranges. (iron/potassium). I will have it checked again in a month or so. I know I need to add add'l carbs to my daily meals because that has been too low for too long. I am learning this now. I think I am going to take the advice on adding some potatoes - I eat a good portion of green leafy veggies. But potatoes are a nice switch up. I am trying to retrain my thoughts on "carbs." I have been told for so long to avoid them.... but, I need them. Badly.

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