Going over nutrients and minerals?

You don't need to worry about excess vitamin C, since it's water-soluble (your body will excrete excess vitamin C in your urine).

In general, RDAs for vitamins and minerals are minima rather than maxima (except for sodium, and since you're getting a good amount of potassium to balance the sodium, I wouldn't worry about a small overage there).

I think iron has the smallest range between RDA and potentially dangerous levels, plus the 100% recommendation is for women in their reproductive years, so if you're male or post-menopausal, you probably don't want to be routinely getting three times the iron RDA or more, but even doubling the amount you're showing in the screen shot should probably be OK.

I don't see anything worrisome there, but I'm not a doctor, and I don't know your medical history, or have access to any diagnostic test results for you. Obviously, you should always consult your doctor rather than rely on Internet advice.

lynn_glenmont wrote: »

You don't need to worry about excess vitamin C, since it's water-soluble (your body will excrete excess vitamin C in your urine).

Not entirely true. While you do excrete excess in your urine, high amounts of urinary vitamin C can sometimes promote the formation of kidney stones. That's typically seen in people who take high amounts of vitamin C supplements, though.

Vitamins A, D, and K are the fat-soluble vitamins and can lead to overaccumulation in the body.

kirakinss wrote: »

Christine_72 wrote: »

I have NEVER seen anyone hit mfp's potassium goal, let a lone exceed it, well done!

A whole lotta vegetables (: When I used to eat like nobody's business my potassium was at like 500mg!

What kind of vegetables or other foods for that matter do you eat for the potassium. I already eat sweet potatoes, bananas and dates but am trying to keep my blood pressure down and I know potassium is good for this.

kirakinss wrote: »

Christine_72 wrote: »

What kind of vegetables or other foods for that matter do you eat for the potassium. I already eat sweet potatoes, bananas and dates but am trying to keep my blood pressure down and I know potassium is good for this.

Well on a weekly basis I only eat dinner at home, but I eat 2 heads of cauliflower, 3 zucchinis, 3 summer squashes, 2 heads of broccoli, 2 bags of spinach and whatever else is in season (tomatoes and bell peppers as of now), but in just one meal you can pack in a whole lot of potassium.

For instance, just 400g of cauliflower has 1,000+ mg of potassium. And at only 25 calories per 100g, cauliflower is super nutrient dense so you can pile up! It's super easy to incorporate broccoli and zucchini in to everything too, I basically eat it at every meal cause I barely notice. But if you aren't in the mood for eating vegetables, try just adding some cilantro to everything. Cilantro is super nutritious actually!



Just a pic of what I had for dinner last night. Cauliflower + brown rice, eggplant/zucchini/gourd/tomato/lentil curry.

Is there a recipe to go along with the curry? It looks tasty.

helenrosec1 wrote: »

kirakinss wrote: »

Christine_72 wrote: »

I have NEVER seen anyone hit mfp's potassium goal, let a lone exceed it, well done!

A whole lotta vegetables (: When I used to eat like nobody's business my potassium was at like 500mg!

What kind of vegetables or other foods for that matter do you eat for the potassium. I already eat sweet potatoes, bananas and dates but am trying to keep my blood pressure down and I know potassium is good for this.

@helenrosec1
Do you check that the database entries you use actually show values for potassium? It's not required on food labels in the U.S., so many entries based off food labels don't include it (plus many of the users who create the entries only include data for the things they track, so if they don't track potassium, they might not include it in the entry even if it's on the label).

To have your logging show you hitting the potassium goal, you pretty much have to have a large percentage of your entries be for whole foods that use the USDA info for the entry, because those will have the potassium information included.

Do you drink coffee? 116 mg of potassium per cup. Not a lot, but it just shows that there is some potassium in a wide variety of things that you consume that most likely won't show up in your diary.

kirakinss wrote: »

Christine_72 wrote: »

Is there a recipe to go along with the curry? It looks tasty.

@amerane
No not really haha. I suck at recipes cause we never have all the ingredients. But here's how I made it:

- 200g eggplant
- 200g zucchini
- onion/ garlic to taste
- 150g cherry tomatoes
- 150g gourd (can be omitted)
- 64g cooked brown lentils
- Soup base ( this may seem unorthodox, but because I don't like coconut milk, I use a creamy sort of soup like butternut squash/ tomato/ black bean from trader joes as a base and it tastes pretty convincing if you ask me!)

Basically just start by cooking the eggplant/onion/garlic/ zucchini with oil/(water if you want lower fat). Then add in the cherry tomatoes and gourd. Then add in the lentils and finally about 1/2c - 1C of the soup base. Season with 2 tsp curry powder, 1 tsp onion powder, 1 tsp cumin, and salt to taste. And the cauliflower rice is just processed cauliflower cooked and mixed with brown rice. Hope that helps!

Thanks!