calcium and iron

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hollychristine
hollychristine Posts: 124 Member
in Food and Nutrition
I've noticed that I'm not getting enough calcium and iron. Does anybody have any suggestions? I don't eat meat and I have to watch my dairy intake because it can really upset my tummy. I realize that I can take supplements, but I'd like to get more of my nutrition from real food.

Thanks,
Holly

Replies

  • livinwell
    livinwell Posts: 47
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    I have the same problem - I like Blue Diamond Almond Breeze (milk) the unsweetened original has only 40 cals and 20 calcium and 0 sugar in a 1 cup serving.
  • 08sweek
    08sweek Posts: 38 Member
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    Try wholesome grains like barley and quinoa. Both provide a good amount of iron and protein. I don't eat much meat so I am also low on the protein. I am still looking for good ways to put calcium into my diet. :smile:
  • hollychristine
    hollychristine Posts: 124 Member
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    I have the same problem - I like Blue Diamond Almond Breeze (milk) the unsweetened original has only 40 cals and 20 calcium and 0 sugar in a 1 cup serving.

    Thanks, I'm always leary of trying the different types of milk out there. Its easier when I know smeone else like it, then I don't expect the worst.:happy:
  • injuneer81
    injuneer81 Posts: 122 Member
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    Here are some healthy, whole food sources of calcium:

    Whole Food Sources Serving Calcium (mg)
    Sardines 3 ounces 372
    Chinese cabbage, cooked 1/2 cup 239
    Spinach, cooked 1/2 cup 230
    Rhubarb, cooked 1/2 cup 174
    Wild salmon, canned with bones 3 ounces 167
    Kale, cooked 1 cup 122
    White beans, cooked 1/2 cup 113
    Bok choy, cooked 1/2 cup 79
    Broccoli, cooked 1 cup 70
    Pinto beans,
    cooked 1/2 cup 45
    Red beans, cooked 1/2 cup 41
  • FireMonkey
    FireMonkey Posts: 500 Member
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    Mom was right - eat your spinach! My daughter is a vegetarian and just found out she's anemic; it's iron pills for her now until her blood levels start perking up.
  • d5d14m66
    d5d14m66 Posts: 150 Member
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    If you do take supplements, try to take the iron about four hours after the calcium, or the calcium might interfere with your body's absorption of the iron.

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