Iron and calcium

Lucyj75
Lucyj75 Posts: 10 Member
in Food and Nutrition
I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:
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Replies

  • hlopez_
    hlopez_ Posts: 17 Member
    Beans, green vegetables are both high in iron and green vegetables are a good source of calcium. Also use rice or almond milk enriched with calcium. If you need additional calcium try a calcium supplement. Great for calming the nervous system.
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    How about a multivitamin?

    I'm a pretty big believer that most people on reduced calorie diets should take a multivitamin to cover any gaps.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Iron - dark leafy vegetable, beans, lean meat (especially red meat), fortified cereals, peanut butter

    calcium - low fat dairy, milk alternatives (almond, soy, coconut, etc. milks), dark leafy greens, sardines, soy beans, enriched flour or cornmeal, salmon
  • jonnythan
    jonnythan Posts: 10,161 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    More veggies, more dairy.

    Can't see your diary so I can't recommend anything specific.

    A calcium citrate + vitamin D supplement isn't a bad idea either.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Most of the database entries on MFP don't have the data included for iron and calcium. Therefore your actual intake is probably higher than MFP tells you as there will be small amounts in some foods you're eating which hasn't been listed.
  • topazora
    topazora Posts: 82 Member
    Be careful when it comes iron and calcium. They both compete for the same cell receptor. When getting your iron, eat something with vitamin C, vitamin C actually helps the iron get absorbed. So if you're having a spinach salad, try adding orange to it.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    More veggies, more dairy.

    Can't see your diary so I can't recommend anything specific.

    A calcium citrate + vitamin D supplement isn't a bad idea either.

    Should be noted that the veggies and dairy shouldn't be consumed at the same time if you're trying to get the iron out of the vegetables. Calcium inhibits absorption of non-heme (basically non-meat) iron sources.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Most of the database entries on MFP don't have the data included for iron and calcium. Therefore your actual intake is probably higher than MFP tells you as there will be small amounts in some foods you're eating which hasn't been listed.

    ^^ This


    If you choose an entry that has been entered by a user, then you will want to verify the data first. Most users do NOT include micronutrients.
  • jonnythan
    jonnythan Posts: 10,161 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    More veggies, more dairy.

    Can't see your diary so I can't recommend anything specific.

    A calcium citrate + vitamin D supplement isn't a bad idea either.

    Should be noted that the veggies and dairy shouldn't be consumed at the same time if you're trying to get the iron out of the vegetables. Calcium inhibits absorption of non-heme (basically non-meat) iron sources.

    Fascinating, didn't know that.
  • Lucyj75
    Lucyj75 Posts: 10 Member
    Some really helpful tips and ideas. I was wondering if I was getting more than what was showing. Feel free to add me as a friend any advice and support is great!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    More veggies, more dairy.

    Can't see your diary so I can't recommend anything specific.

    A calcium citrate + vitamin D supplement isn't a bad idea either.

    Should be noted that the veggies and dairy shouldn't be consumed at the same time if you're trying to get the iron out of the vegetables. Calcium inhibits absorption of non-heme (basically non-meat) iron sources.

    Fascinating, didn't know that.

    Yeah, I've learned a few things about iron in 20 years of being a vegetarian. Like, you're shooting yourself in the foot if you're eating a ton of spinach to increase your iron but you're always adding cheese to your spinach salads to up the protein.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?
  • alasin1derland
    alasin1derland Posts: 575 Member
    spinach smoothie(tastes like dessert) - spinach tomato fresh pineapple banana baby carrots with water or real juice for liquid, also good with avacado but that really increases the calories.

    bio protein bar for breakfast, beans, sardines
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    They make some people nauseous and constipated- that's the only real downside.

    I started taking an iron supplement last summer, after I went to donate blood and my iron was "borderline" despite my best efforts with my diet, and when I donated at Christmas my iron was "very good".

    Eating more red meat is a pretty easy solution for people that eat meat, too.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:
  • jonnythan
    jonnythan Posts: 10,161 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:

    Huh? Do you have me confused with someone else? Let's not pollute this thread with you dragging some irrelevant perceived statement out of another thread into here.
  • _John_
    _John_ Posts: 8,646 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:

    I've poopooed on plant and supplemental iron before. It still may not help much in some instances and haem iron is still FAR more bioavailable than plant/supplemental iron and may be more beneficial in some instances than taking an iron supplement. Plants have the problem of even though they may have a lot what is there, it is inefficiently absorbed and/or competed with for absorption by other minerals.
  • jonnythan
    jonnythan Posts: 10,161 Member
    A post of mine from August:
    Check your vitamin D and calcium intake. I'd recommend a D3 supplement (700-1500 IU) if you don't spend a lot of time in the sun, and calcium if you're not getting enough in your diet. I recommend most people take fish oil as well.

    You can toss a multi in there too. Shouldn't hurt anything, but I wouldn't sweat it too much.

    Another, from April:
    There are only a few supplements I think are really worthwhile.

    Fish oil and vitamin D are at the top of the list. If you don't spend time in the sun every day, take a vitamin D3 supplement. Everyone should take fish oil.

    Most women should be getting a calcium supplement if they don't have enough calcium in their diets.

    Beyond that... meh. A multivitamin won't hurt anything.

    I'd say my tune on supplements hasn't changed much. I don't recommend the fish oil anymore, I guess. I'm actually taking several mineral supplements right now.

    I'm guessing Wendy just confused me with someone else.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:

    Huh? Do you have me confused with someone else? Let's not pollute this thread with you dragging some irrelevant perceived statement out of another thread into here.

    :laugh:

    How quickly you forget, but *I'm* the pot smoker. You and your cohorts had quite a bit of fun making wild claims and conspiracy theories.


    Just know that I appreciate the entertainment you bring me. :flowerforyou:







    And back on topic, I also agree that provided you have no negative side effects, an iron supplement can benefit someone who doesn't get enough iron in their diet.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:

    Huh? Do you have me confused with someone else? Let's not pollute this thread with you dragging some irrelevant perceived statement out of another thread into here.

    :laugh:

    How quickly you forget, but *I'm* the pot smoker. You and your cohorts had quite a bit of fun making wild claims and conspiracy theories.


    Just know that I appreciate the entertainment you bring me. :flowerforyou:







    And back on topic, I also agree that provided you have no negative side effects, an iron supplement can benefit someone who doesn't get enough iron in their diet.

    No idea what you smoking pot has to do with iron and calcium supplements.
  • redladywitch
    redladywitch Posts: 799 Member
    Eat more vegetables
  • Brown523
    Brown523 Posts: 112 Member
    Be careful of your calcium intake via vitamins....too much calcium can cause major problems

    And take vitamin D - you need that to process the calcium!
  • alexandriax03
    alexandriax03 Posts: 289 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    For breakfast, you can eat cream of wheat. Great source of iron. You can make it with milk and that'll give you the calcium.

    Other iron-rich foods: clams, oysters, cashews, peanuts, almonds, pumpkin seeds, white beans, lentils, kidney beans, lima beans, chick peas, baked potato, broccoli, spinach, green pepper, raisins, prunes, dark chocolate, whole grains.

    Calcium-rich foods: kale, spinach, okra, soy beans, white beans, baked beans, salmon, some oatmeal and breakfast cereals, yogurt, cottage cheese.

    You can also take a women's daily multivitamin. I suggest a vitamin D supplement as well. Many people are deficient in vitamin D.
  • jonnythan
    jonnythan Posts: 10,161 Member
    I never seem to get my daily amount of iron and calcium, any tips so I increase this and not go over my daily calories. :frown:

    For breakfast, you can eat cream of wheat. Great source of iron. You can make it with milk and that'll give you the calcium.

    Other iron-rich foods: clams, oysters, cashews, peanuts, almonds, pumpkin seeds, white beans, lentils, kidney beans, lima beans, chick peas, baked potato, broccoli, spinach, green pepper, raisins, prunes, dark chocolate, whole grains.

    Calcium-rich foods: kale, spinach, okra, soy beans, white beans, baked beans, salmon, some oatmeal and breakfast cereals, yogurt, cottage cheese.

    See earlier posts in this thread: iron and calcium interfere with each other's absorption. Best to separate intake of each.
  • AHack3
    AHack3 Posts: 173 Member
    I take a multi-vitamin
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    OP,

    I take a iron supp and half the dosage for a calcium supp (2 pills for calcium is 120% of RDV).
    And I try to make up the difference with food.

    I didn't know about the spinach-cheese situation either.
    Gonna have to look more into that.

    But dark leafy greens and red meat are helpful.
    And cheese.
    But apparently don't have a cheeseburger with spinach otherwise it's a waste of time lol
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    OP: Before you go and raise your iron and calcium intake I would get blood work done to see if you truly are deficient, especially in the iron. Too much iron is not a good thing. Just because you're not hitting whatever arbitrary goals MFP has set for you doesn't mean you're deficient.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    OP,

    I take a iron supp and half the dosage for a calcium supp (2 pills for calcium is 120% of RDV).
    And I try to make up the difference with food.

    I didn't know about the spinach-cheese situation either.
    Gonna have to look more into that.

    But dark leafy greens and red meat are helpful.
    And cheese.
    But apparently don't have a cheeseburger with spinach otherwise it's a waste of time lol

    The cheeseburger and cheese are fine, and heme iron is so much better absorbed that you'll probably get the iron you need from the burger. The calcium/non-heme iron interaction is really only critical for people that don't get their iron from meat. The spinach still provides lots of good other nutrition- like potassium and vitamin A.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    A post of mine from August:
    Check your vitamin D and calcium intake. I'd recommend a D3 supplement (700-1500 IU) if you don't spend a lot of time in the sun, and calcium if you're not getting enough in your diet. I recommend most people take fish oil as well.

    You can toss a multi in there too. Shouldn't hurt anything, but I wouldn't sweat it too much.

    Another, from April:
    There are only a few supplements I think are really worthwhile.

    Fish oil and vitamin D are at the top of the list. If you don't spend time in the sun every day, take a vitamin D3 supplement. Everyone should take fish oil.

    Most women should be getting a calcium supplement if they don't have enough calcium in their diets.

    Beyond that... meh. A multivitamin won't hurt anything.

    I'd say my tune on supplements hasn't changed much. I don't recommend the fish oil anymore, I guess. I'm actually taking several mineral supplements right now.

    I'm guessing Wendy just confused me with someone else.

    So that whole "Call to heavily regulate the supplement industry" last November was just a troll thread? Nicely done! Cheers! :drinker:
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Iron supplements are easy to come by and apparently have good bioavailability. There anything wrong with just taking a supplement instead of trying to "eat a ton of spinach"?

    I love it! *NOW* you are interested in a supplement? *NOW* supplements are "easy" and have "good bioavailability?" :laugh: :laugh:


    I'm glad to hear that you have come around on this issue. :flowerforyou:

    Huh? Do you have me confused with someone else? Let's not pollute this thread with you dragging some irrelevant perceived statement out of another thread into here.

    :laugh:

    How quickly you forget, but *I'm* the pot smoker. You and your cohorts had quite a bit of fun making wild claims and conspiracy theories.


    Just know that I appreciate the entertainment you bring me. :flowerforyou:







    And back on topic, I also agree that provided you have no negative side effects, an iron supplement can benefit someone who doesn't get enough iron in their diet.

    No idea what you smoking pot has to do with iron and calcium supplements.

    I had no idea myself at the time, but you continued to bring it up in the thread. But now that I know it was just a troll thread, it all makes sense. :wink:

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