Vitamins and Minerals
#182331 - 05/31/05 05:26 PM
|
|
|
|
|
CindyC
Reged: 09/30/04
Posts: 90
Loc: Ohio, USA
|
|
|
I've been tracking my diet using Fitday for a while now, and it is consistantly showing that I am lacking Vitamin K, magnesium and phosphorus in my diet.
Vit. K is available from collard greens, broccoli, bacon, liver, green tea. I had 1.5 cups of cooked broccoli tonight and it still didn't get me adequate levels.
I don't buy calcium with magnesium because I am IBS-D and I remember reading somewhere either on this site or in Heather's book that I should buy it without the magnesium.
I would appreciate any advice on things any of you have done to try to get all the necessary vitamins and minerals. Oh, I do take a multi-vitamin and I entered it into my custom foods too.
Cindy
Print
Remind Me
Notify Moderator
|
|
|
Hi there! I use fitday as well and I also find that while for all my other nutrients I'm getting more than enough, that stubborn vitamin K is always lacking. Which makes me wonder a little if a lot of the foods that fitday has don't have the vitamin K amount input into it? I also try to eat as many green veggies as safely as I can and I still can't seem to get enough.
Cal/Mag - calcium is more beneficial for IBS-D, yes. However for most magnesium is not detrimental if you want to start taking that. (I take both without a problem, and I'm IBS-D). I think taking them together makes it easier for the body to absorb both - not sure about that though. BUT it is really important that your calcium supplment has vitamin d in it - does it?
And one more thing - you probably shouldn't input your multivitamin into your custom foods. Here's why: you should work at getting in 100% of your RDAs from FOOD, and then taking your multivitamin to supplement anywhere you're lacking. Many multivitamins have 100% of the RDA for some vitamins - but that doesn't mean you don't need any of that vitamin from food all day, right? (I mean, you could eat cardboard and a multivitamin and according to your fitday you'd be ok... lol silly example but you know whatI mean! )
Hope that's helpful! 
Print
Remind Me
Notify Moderator
|
|
|
Thanks for your advice Laurel. My calcium does have D in it, but I'll switch to one with mag. too. And yes, it does make sense to quit entering my vitamin pill and try to get more of them from real foods. I try to eat a colorful variety of veggies, but I'm bad about getting in fruits.
Maybe at the end of the day I'll enter my calcium and vitamin pill just to see how they do balance things out. I know that without the calcium pill, I do not get enough calcium either.
This feature of Fitday sure has made me more aware of trying to get in a variety of foods.
Cindy
Print
Remind Me
Notify Moderator
|
|
|
Fitday really seems to have incomplete listings re: Vitamin K.
I'm on a high K diet, due to osteopenia.
A quick tip re: vitamin K--the greener, or the more intense the "chlorophyll" the higher the vitamin K
Yes, coffee and green tea contain vitamin K.
They recommend 65 mcg for females and 80mcg for males/day.
Here's a quick list:
Per 3.5 ounces:
830-800 mcg
Swiss chard, kale
540-500 mcg
Parsley
440-400mcg
Brussels sprout, spinach
380-300mcg
Purslane
270-200 mcg
Broccoli, turnip greens, watercress, endive, lettuce leaves, spring onions, sweet peppers, pumpkin, leeks, artichoke, celery, plums, miso, peanutputter, coffe, cauliflower, pinto beans, potato chips
10-1 mcg
tomatoe sauce (canned), tomatoes, lima beans blueberries, meatloaf, mackrel, cow peas (black-eyed peas), tomatoe juice, sweet potatoes, potatoes, spaghetti sauce, cheddar cheese, grapes, squash, oatmeal, bread, peaches, beets, soy milk, tofu, egg yolk, chili con carne, bran flakes, puffed wheat onions, navy beans, saltine crackers, cranberry sauce, white rice, parsnips, sour cream, pretzels, cantelope.
This list is incomplete, but the quick K tip is the greener, the higher the vitamin K. K=chlorphyll.
Print
Remind Me
Notify Moderator
|
|
Posts
