potassium, iron and calcium

ricksiller
ricksiller Posts: 2 Member
edited November 10 in Food and Nutrition
hi...which foods should i eat in order to increase potassium, iron and calcium consumption?

Replies

  • acogg
    acogg Posts: 1,870 Member
    Meat, spinach, broccoli are three that come to mind. Keep in mind that many food entries in MFP's database are user created so they often don't have nutrient info, which can make your diet entries appear deficient. Look for entries that include the nutrition counts you are targeting or create your own entry using the food label on the package.
  • Susieq_1994
    Susieq_1994 Posts: 5,361 Member
    For calcium: Dairy of all kinds; canned sardines (with bones); shellfish

    For iron: Fortified grains like flour, cereals, etc. contain plenty. More natural sources are poultry, beef, spinach, eggs, cocoa powder, and pretty much all veggies contain SOME iron, but not a whole lot. Keep in mind that heme iron (animal source) can be fully absorbed, while non-heme iron (plant source) absorption is usually limited to about 50% of intake. Eat iron rich foods with vitamin C for a higher absorption level.

    Potassium... I'm not too sure of this one because I don't track it religiously, but I meet my quota almost daily with a large variety of eggs, meats, veggies, dairy, and some fruit.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    edited January 2015
    Potassium rich foods are mushrooms, peanuts, almonds, tomato juice/sauce, potatoes, sweet potatoes, bananas, squash, beans, soy
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