Pay attention to your blood test results and make adjustments accordingly thru supplementation ( or food depending on what the results show ).
My last blood test in April showed I was massively deficient in vitamin D yet I had a terrible overabundance of Vit B 12 from sublingual supplementation. I now take less and am on a prescription vit D capsule once a week ( 50,000 IU ).
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Yes they say that "iron from meat is more easily absorbed" but that is why you have the C at the same time. Then that makes them equal. Most of the people in this country who are anemic are meat eaters. It is not because they don't eat enough meat, it is because they don't eat enough of the other foods. Or because they are drinking things that prevent absorption of iron. They are coffee, tea, and red wine.
You can also cook in a cast iron pan to help add iron to your diet.
Edited by: IMVEGAN at: 6/25/2013 (20:05)
current weight: 116.1
Fitness Minutes: (4,633) Posts: 208 3/3/13 11:09 A
When you eat meat, proteins and iron are bound together. In plants that is not as often the case. While both Iron and protein are found in many of the same veggies. They don't go up at the same ratio. Iron is iron and protein is protein. You don't really have to worry about the protein number to worry about the iron number. If you are low on iron just worry about eating iron rich foods. To increase iron absorption in plant foods eat vitamin C in the same meal. Here is an example of a very high iron meal with a high iron absorption level.
Lentil soup with Swiss chard and potatoes with lemon juice squeezed in at the end. (YUM!)
Lentils and Chard are both high in Iron and Lemon and Chard are both high in C. Potatoes are high in Iron too and C too. A bowl of this delicious soup has almost double the amount of iron you need in a day and the C ensures its bioavailability.
current weight: 116.1
Fitness Minutes: (54,689) Posts: 16,531 3/2/13 11:31 A
Original poster, track your food here on SP. Make sure to add on the optional tracking for nutrients you are particularly interested in (the default is just macronutrients). After a while you will see whether you are meeting the goals. In any case the answer then is to adjust your diet so you consume a balance of nutrients rather than banging away with supplements.
As noted below, and a zillion times on other threads, the protein intake suggested by Spark is ridiculously high. The upper limit is above what the World Health Organisation recognises as a safe level of protein to consume. But the WHO doesn't carry advertising from the pork industry, dairy industry, etc.
Happy Soul does your Doctor say you are low? Because protein deficiency in this country is incredibly hard without a medical problem - usually a intestinal problem involving absorption . Women who are healthy need only about 30 grams of protein a day and that is easily reached with a variety of healthy vegan foods since veggies, whole grains, legumes and fruit all contain protein. (remember Gorillas, elephants, and hippos are all much larger herbivores than humans and get plenty of protein from plants.)
Spark recommendations are assuming you are a meat eater and you can reset the goals for protein. I reset mine to say from 25-35 grams a day. I have health issues and my blood levels are checked every 6 weeks. My protein levels are normal.
B12 is a supplement that most people need, including omnivores in the US because the way conventional and organic veggies are grown and the fact that their are less nutrients in the soils. Organic veggies are better but we then clean them within an inch of their lives, rinsing off the soil which contains some b12 too. In the past veggies were eaten in much more natural state and they contained more b12. Omnivores also at animals that were allowed to graze on grass in fields that had dirt clinging to the roots containing b12. Now they are stuck inside their whole lives and fed feed that does not have grass and the clinging dirt thus much less B12 in their tissues.
When you say "low on protein," what measure are you using? Or are you having a real protein deficiency (dangerous!)? So much controversy about how much protein we actually need, but I've really come to believe it isn't nearly as much as I grew up thinking it is.
My understanding is that there is only one essential nutrient you can't get from a vegan diet and need to take in supplement, and, of course, I can't remember what it is right now. One of the B vitamins? There are many really educated ppl on this team--they'll know!
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