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Tips for increasing calcium and iron intake??

aoife234
aoife234 Posts: 2
edited December 2024 in Food and Nutrition
Since I started keeping my food diary over the last few days, I've noticed I eat not even half the recommended amount of calcium and iron! I eat milk/cheese/yogurt occasionally, but they don't really agree with me.

Has anyone got any tips on increasing these minerals without dairy products?

Thanks so much! This is my first topic started on mfp, the community seems so helpful though. :)

Replies

  • th301603
    th301603 Posts: 5
    One thing you could try is steamed kale and spinach. Steaming them makes more iron available to your body, and greens actually have about as much calcium as they do iron (about 15% DV per serving).
  • mrcheekychops81
    mrcheekychops81 Posts: 10
    A Small tin of Sardines contains around 30% of your daily reccomended intake of calcium

    Iron things like wholemeal bread / pasta / brown rice all have high levels of iron and zinc.
  • beernpizza
    beernpizza Posts: 431 Member
    This might sound weird, but prenatal vitamins? They have both of those things in them, plus lots of other good things. I know lots of people that take them when they are pregnant. Good for skin, hair and nails also.

    I meant when they aren't pregnant.
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