Calcium & Iron on 811rv - Are you hitting the mark, and how?

Replies to This Discussion

Permalink Reply by sprout on July 30, 2008 at 10:52pm

Thanks, kayell. I ordered The China Study a month ago, and am waiting to receive it.

-s

▶ Reply to This

Permalink Reply by sprout on July 31, 2008 at 1:55pm

Goodness, Hugo is so cute (:

▶ Reply to This

Permalink Reply by Pink Lady Apple on July 30, 2008 at 11:59pm

Based upon informatio from Raw Nutrition course given by the Dinas...

Good plant sources of calcium
- Chinese cabbage (Napa cabbage)—Best source, doesn't contain oxalic acid
- Bok choy – cousin of cabbage (no oxalic acid)
- Kale—cousin of cabbage (contains oxalic acid)
- Broccoli
- Sesame Seeds—hulled—have to be soaked
- Endive
- Kelp (Kombu)—rinse to remove excess salt



Good Raw Plant sources of Iron:
- Pumpkin seeds—1/4 cup has 30% of DV
- Sesame seeds—1/4 cup has 30% of DV
- Sunflower seeds
- Kelp
- Oregano, dill, parsley, basil, thyme
- Romaine lettuce
- Kale
- Broccoli
- Nettles

Hope some of this helps. this information is from a raw food nutrition course I took a couple months ago.

▶ Reply to This

Permalink Reply by sprout on July 31, 2008 at 1:30pm

Do you happen to remember which forum? I'd like to take a look at the responses there ... . Thanks for your article link, Debbie. I will take a look.

-s

▶ Reply to This

Permalink Reply by el-bo on July 31, 2008 at 2:09am

these targets are often inflated in regards to malabsorbtion issues , as they are based on cooked foodists

if you think that calcium and iron 'paranoia' helps promote the meat and dairy industries, as i do , then maybe this is another reason why lese levels 'might' be artificially high

remember that dairy products actually leach calcium from us

in this respect i think thay are set artificially high

as far as i know, no similar study has been undertaken to establish the rda of a raw fooder

have a look here for great info

http://www.rawfoodexplained.com/sitemap.html

this is taken from one of the pages:

"As people on a traditional diet grow older, they often experience "bone loss" or osteoporosis. Bone loss usually occurs more often in elderly women than anyone else, but almost everyone who eats a high-meat and protein diet will suffer from some amount of bone loss, and this includes children as well as mature adults.

Bone loss, or osteoporosis, occurs when calcium is removed from the bones of the body in order to fulfill the body's metabolic requirements for this stored mineral. Why does the body need so much calcium that it must rob its own bones?

Quite simply, the answer, according to medical researcher Dr. Robert Heaney, is that "the more protein you take in, the more calcium you excrete." His studies have shown that a diet that contains 50% more protein than is needed may result in as much as one percent loss of bone per year.

Since almost every woman (and man) in this country exceeds the 50% excessive protein amount, bone loss does occur in about 98% of the population,. What are the dangers of the bone loss?

One of the most obvious signs of bone loss occurs around the teeth and under the gum lines of the mouth. As bone is lost or removed from the jaw, the teeth loosen and eventually decay or fall out. Most so-called gum disease in this country comes from bone loss.

Another very obvious danger of bone loss is the tendency of older people to crack their bones after a minor fall. The hips especially are susceptible to bone loss in elderly women, and there have been many instances where these women's hips have actually snapped under the body's own weight.

A high-protein diet can cause a total bone loss of 1 % or more per year. This means that a normally healthy woman of 25 years could lose up to half of her bone structure by the time she reaches 75 years, if she continues to eat the typical high-meat, high-protein diet of twentieth-century America."


consider that without the excess protein of the SAD that the body needs less intake and retains what it has , more efficiently

hope this helps

▶ Reply to This

Permalink Reply by Adam on July 31, 2008 at 7:02am

Hey,

I agree with what most people are saying, that the figures are not reflective of what would be healthy generally, or especially for a raw vegan. However even so, I still dont find I run deficient in anything, Zinc I can get to about 80% RDA I think, unless I eat hemp, and Selenium about 70%, but Iron and calcium I get way over even the US RDA, and I dont eat any greens like kale.

Play around with nutritiondata.com to work out how to get more iron and calcium if you are worried.

Take Care

Adam x

▶ Reply to This

Permalink Reply by sprout on July 31, 2008 at 1:46pm

Thank you everyone for your insightful responses! While I will continue to research this issues a bit more, in thinking about it overnight and in light of your responses I'm not too worried.

I have been eating about 3-4 packed cups of leafy greens (in smoothies), and 3-5 cups of other vegetables daily, and just hope that that's enough greens and veg for a 1800-2000 kcal maintenance diet. Generally I've been feeling very well on 811rv for the past two short weeks. The only exception to feeling well is when I overdo the fat intake (up to 20-30% on some days), then the very next day I tend to feel rather lethargic, dry and a bit puffy.

Again, many thanks.

-s

▶ Reply to This

Permalink Reply by nycgrrl on July 31, 2008 at 2:01pm

I definitely don't hit my targets for iron or calcium, and I have to admit, the iron one at least worries me. I have been anemic in the past, and I don't want to repeat it!

▶ Reply to This

Permalink Reply by sprout on July 31, 2008 at 2:20pm

Same here. I had a history of anemia, ironically most acute during my meat loving days. Adopting the raw diet has eliminated that problem for me. Have you gotten tested or felt light headed since going raw?

-s

▶ Reply to This

Permalink Reply by nycgrrl on July 31, 2008 at 3:44pm

no, i haven't. My caloric intake is way too low right now, despite my efforts. I am eating about 1400-1600 a day while training for a 10k, so that could be it too. I am trying trying trying to eat more bananas.

▶ Reply to This

Permalink Reply by sprout on July 31, 2008 at 4:03pm

No you haven't been tested, or no incidents of feeling light headed? Hopefully the latter (:

When I'm low on calories, by the end of the day I tend to crave fat (nuts & avos for me), probably because fatty foods are calorie dense. One of the ways I've increased my caloric intake is to by adding several soaked dates to my green smoothie (along with frozen bananas and greens). The dates are high in calories so they efficiently catch me up on my calories. And, because dates are so sweet, I find myself adding more greens to cut the sugar.

Good luck with your 10K!

-s

▶ Reply to This

Permalink Reply by nycgrrl on July 31, 2008 at 5:16pm

that's a great idea on the dates. I found myself eating a couple today and thought "wow, good idea!" LOL...i'm slow sometimes. And yes, i've felt "fuzzy" but not lightheaded, and never been tested.

▶ Reply to This

• 1
• 2