calcium and iron

hollychristine

I've noticed that I'm not getting enough calcium and iron. Does anybody have any suggestions? I don't eat meat and I have to watch my dairy intake because it can really upset my tummy. I realize that I can take supplements, but I'd like to get more of my nutrition from real food.

Thanks,
Holly

livinwell

I have the same problem - I like Blue Diamond Almond Breeze (milk) the unsweetened original has only 40 cals and 20 calcium and 0 sugar in a 1 cup serving.

08sweek

Try wholesome grains like barley and quinoa. Both provide a good amount of iron and protein. I don't eat much meat so I am also low on the protein. I am still looking for good ways to put calcium into my diet.

hollychristine

I have the same problem - I like Blue Diamond Almond Breeze (milk) the unsweetened original has only 40 cals and 20 calcium and 0 sugar in a 1 cup serving.

Thanks, I'm always leary of trying the different types of milk out there. Its easier when I know smeone else like it, then I don't expect the worst.:happy:

injuneer81

Here are some healthy, whole food sources of calcium:

Whole Food Sources Serving Calcium (mg)
Sardines 3 ounces 372
Chinese cabbage, cooked 1/2 cup 239
Spinach, cooked 1/2 cup 230
Rhubarb, cooked 1/2 cup 174
Wild salmon, canned with bones 3 ounces 167
Kale, cooked 1 cup 122
White beans, cooked 1/2 cup 113
Bok choy, cooked 1/2 cup 79
Broccoli, cooked 1 cup 70
Pinto beans,
cooked 1/2 cup 45
Red beans, cooked 1/2 cup 41

FireMonkey

Mom was right - eat your spinach! My daughter is a vegetarian and just found out she's anemic; it's iron pills for her now until her blood levels start perking up.

d5d14m66

If you do take supplements, try to take the iron about four hours after the calcium, or the calcium might interfere with your body's absorption of the iron.