Vitamin's???

CupcakeGangsta · January 2014

Hi! I've been noticing on my food diary that my daily vitamin intake percentages are low. Especially Vitamin A and Iron. How can I get all my recommended vitamins without using supplements preferably. I am lactose intolerant and am 100 percent dairy free. I don't necessarily mind having to take a supplement but wondered if I could eat or drink more of ______ to get my recommended amount. Any advice is much appreciated!

MrsVW

leaner426 · January 2014

Spinach salads help with iron, I think carrots and sweet potatos have vitamin A (you can cook the potato in the microwave - great alone or with a little cinnamon sprinked on it.) I can't seem to get enough from what I eat so I take a supplement.

gatecityradio · January 2014

I eat vitacakes, they're in the frozen food section. They aren't cheap though, honestly I think it's easier to take a multivitamin regularly.

jasonheyd · January 2014

Vitamin A = carrots, broccoli, cantaloupe, squash.

Iron = Meat (red meat especially), clams, oysters, beans / chickpeas / lentils, tofu, squash/pumpkin seeds, broccoli.

Lots of other stuff too, of course, but those are some of the more nutrient-dense options. In general, iron from meats will be more readily absorbed, but there're lots of non-meat choices.

hedwardsb · January 2014

Almond milk is a great way to hit your calcium goal, if that's a problem. I like it in coffee, cereal, oatmeal.

jayjay12345654321 · January 2014

For vitamin A, it only takes a few carrots, or one 8 oz serving of carrot juice to meet your goals. For iron, I'm vegan so I eat Simple Truth meatless griller strips (looks like grilled chicked strips) and get 50% in one serving. I also drink Bolthouse Farms drinks, carrot and Daily Greens. the Daily Greens, 8 oz, is another 50% of iron. I snack on flaxseed which is 12% iron, and then pick up a little here and there. The Bolthouse Farms 100% carrot juice is going to put you well over the 400% daily value range for vitamin A. You really just need a few sips.

AmykinsCatfood · January 2014

Spinach is good for iron, as well as red meat and broccoli. A lot of times though in the database when creating foods people save time by not including the vitamins in there, and just putting the bare amount of information for their macros, so you're actually probably getting more vitamins than you think.