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February 11th, 2008, 02:35 PM
|  | Member | | Join Date: Feb 2008 Location: Rochester, NY
Posts: 520
Rep Power: 12443 | | | iron and vitamin D
I am consistently low (25 % in my iron and 20% in my vitamin D) in my daily diet.
anyone have any suggestions for foods for me?
Thank you so much!!
I did read that cod liver oil has 1,360 mgs iron, I am getting desperate, I just might do it! ewwwwwwwww 
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February 11th, 2008, 02:46 PM
|  | The Objurgating Queen | | Join Date: Jun 2006 Location: near the search button
Posts: 21,588
Rep Power: 357932 | | WHFoods: vitamin D
What foods provide vitamin D?
Excellent sources of vitamin D include salmon while very good sources include shrimp and vitamin-D fortified milk.
Good food sources of vitamin D include cod and eggs. WHFoods: iron
What foods provide iron?
Excellent food sources of iron include chard, spinach, thyme, and turmeric.
Very good sources of iron include romaine lettuce, blackstrap molasses, tofu, mustard greens, turnip greens, string beans, and shiitake mushrooms.
Good sources of iron include beef tenderloin, lentils, Brussel sprouts, asparagus, venison, garbanzo beans, broccoli, leeks, and kelp.
Both links also provide a table that has more food sources...
__________________ 390-191-150-199-51% Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. |
February 11th, 2008, 02:52 PM
| | The Objurgating Queen | | Join Date: Jun 2006 Location: near the search button
Posts: 21,588
Rep Power: 357932 | | Dietary Supplement Fact Sheet: Vitamin D Quote:
Sun exposure
Sun exposure is perhaps the most important source of vitamin D because exposure to sunlight provides most humans with their vitamin D requirement [13]. UV rays from the sun trigger vitamin D synthesis in skin [13-14]. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis [14]. For example, sunlight exposure from November through February in Boston is insufficient to produce significant vitamin D synthesis in the skin. Complete cloud cover halves the energy of UV rays, and shade reduces it by 60%. Industrial pollution, which increases shade, also decreases sun exposure and may contribute to the development of rickets in individuals with insufficient dietary intake of vitamin D [15]. Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen to help prevent skin cancer and other negative consequences of excessive sun exposure. An initial exposure to sunlight (10 -15 minutes) allows adequate time for Vitamin D synthesis and should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin. Ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D [14]. It is very important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
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Although I can find equal number of sources that say this isn't necessarily so..
__________________ 390-191-150-199-51% Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. |
February 11th, 2008, 02:53 PM
| | Member | | Join Date: Feb 2008 Location: Rochester, NY
Posts: 520
Rep Power: 12443 | | maybe I just need to eat MORE?
I had 4 oz salmon, and an egg today... i'm still low in vitamin D...
I ate a bunch of those iron enriched foods too, I guess I just need MORE... 
thanks Mal, for taking the time to help me...
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February 11th, 2008, 02:57 PM
| | Member | | Join Date: Feb 2008 Location: Rochester, NY
Posts: 520
Rep Power: 12443 | | wow!! this is one informative site!!
many thanks!!! The World's Healthiest Foods
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February 11th, 2008, 03:07 PM
| | The Objurgating Queen | | Join Date: Jun 2006 Location: near the search button
Posts: 21,588
Rep Power: 357932 | | I have posted that link so many times, I want to ban myself for spamming 
it's also got a great cooking section too
__________________ 390-191-150-199-51% Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. |
February 11th, 2008, 03:20 PM
| | The Objurgating Queen | | Join Date: Jun 2006 Location: near the search button
Posts: 21,588
Rep Power: 357932 | | Quote:
Originally Posted by Jillzy_2008  I ate a bunch of those iron enriched foods too, I guess I just need MORE...
\ | With regards to Iron ...
This is where i get my blood donation is a very good thing plug...
When is the last time you gave blood or had your blood checked? and if you haven't given blood - valentine's day is the perfect time to make a donation...
Women of child bearing age... are told to get enough iron get enough iron get enough iron.. because it's good for us... there's a condition - that I'm pretty sure I won't spell right called Hemochromatosis which is an overload of iron in the system... and often will show the same symptoms as iron deficiency..
Just be careful when it comes to iron... especially if you're considering supplements...
__________________ 390-191-150-199-51% Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. |
February 11th, 2008, 03:54 PM
|  | Member | | Join Date: Jun 2007 Location: Texas
Posts: 675
Rep Power: 6722 | | There are two different spellings for that condition if I remember correctly. One starts with an "Hae" and the other is the way you spelled it.
My favorite "side affect" from said condition is your skin will attain a bronze color. 
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February 11th, 2008, 03:58 PM
| | Member | | Join Date: Feb 2008 Location: Rochester, NY
Posts: 520
Rep Power: 12443 | | | actually, the last three times I went to give, they said I was LOW, not horribly low, just under where I needed to be to give blood...
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