calcium and iron
hollychristine
Posts: 124 Member
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
Thanks,
Holly
0
Replies
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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.0
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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.0
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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:0 -
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 410 -
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.0
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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.0
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