Question On Vitamins and Such

iVillage Member
Registered: 04-19-2005
Question On Vitamins and Such
8
Wed, 04-20-2005 - 9:40am

Ok, I just started my new way of eating yesterday and used Fitday to tally up my food intake for yesterday. I have been doing the same so far today. However, the follow things I am still lacking according to their Nutritional Requirements. And, that is with including my daily vitamin:

Vitamin K:
Intake - 0
RDA - 65

Selenium:
Intake - 30.8
RDA - 55

Calcium:
Intake - 667.76
RDA - 1000

Phosphorus:
Intake - 172
RDA - 700

Magnesium:
Intake - 66.88
RDA - 320

So, how important is it that I meet/add the above requirements (I know calcium is probably the biggest one I should try to meet out of them all)? And, if they are important, can you reccomend some healthy foods I could add to my diet that would supply them? I am at or well above my nutritional requirements in everything else. Just these few are lacking. And, what I've added to Fitday so far (what I've been eating and plan on eating) will pretty much stay the same every day. Thanks!

iVillage Member
Registered: 06-17-2003
Wed, 04-20-2005 - 11:27am
Just off the top of my head I can tell you that green leefy veggies are a great source of calcium. You can also add some fat free plain yogurt with fresh strawberries. Some orange juices have calcium added, but I tend to stay away from juice. I strongly suggest taking a calcium suppliment. It is too important for your health in the future. Hopefully the others will also have some suggestions. sharla
iVillage Member
Registered: 04-12-2005
Wed, 04-20-2005 - 10:57pm
Sharla's right--green leafy veggies are high in calcium but also in Vit k. I want to recommend you do fitday.com for approx 2 weeks though before you make any changes. You will find that your nutritional intake will vary greatly day to day. You should look at your intake overall. Vitamins A, D, E, and K are fat-soluble vitamins and they will store up in your body making it possible for you to overdose on them. Unlikely, but possible. You should definitely take a calcium supplement. Oyster shell calcium is the best absorbed calcium.
iVillage Member
Registered: 04-19-2005
Wed, 04-20-2005 - 11:00pm
Thank you so much for the info. But I already use Fitday. They are the ones I got the info from. I was just wondering if the things I am low in are really that important. I know the calcium is but wasn't too sure about the others. Thanks!
iVillage Member
Registered: 04-12-2005
Wed, 04-20-2005 - 11:20pm

okay.

Selenium is an antioxidant which means it means it plays a role in preventing cancer and heart disease. Good sources are seafood, meat and whole grains. If you get a milligram or more daily, you can get toxic of it.

Phosporus is found in meat, fish, eggs and milk, and processed foods and soft drinks. Its the second most abundant mineral in the body and is part of bones, teeth, all cells. It binds with calcium so if you get too much, it can lower your blood levels of calcium. Phosporus deficiency is pretty uncommon-most people get too much. Just increase your meat, protein intake and you'll be okay with phosporus.

Magnesium helps with muscle contrations, immune system, and transmission of nerve impulses and enzyme actions. Its found in nuts, whole grains, dark green veggies, seafood, and CHOCOLATE!!!!!!!!!!. It helps with high blood pressure and protecting against heart disease. I think it is impossible to get too much magnesium--people take megadoses when they are sick to help get better.

iVillage Member
Registered: 04-19-2005
Wed, 04-20-2005 - 11:24pm
Thank you so much for that info. Most of the things you mentioned (i.e., fish, seafood, eggs, milk, dark green veggies, etc.) I will be eating anyway. So, I guess in time I will be where I need to be with everything. Thanks again!
iVillage Member
Registered: 10-09-2004
Thu, 04-21-2005 - 12:57am

I went to my doctor and requested a bone density test. I am 52 -- 53 in July.

She said that really obease people (like me) actually have very strong bones and don't need to worry about a bone density test. I can take calcium but I really don't need it.

What say you all mighty ladies of wisdom?

SussieQ

iVillage Member
Registered: 10-25-2004
Thu, 04-21-2005 - 10:52am
I say make sure you get all your calcium in anyway. Better safe than sorry, and it would suck to lose all your weight or even just be severly deficient in calcium and start losing bone mass and start breaking things! I've actually read that the older you are the more calcium you need anyway.


 


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iVillage Member
Registered: 04-19-2005
Thu, 04-21-2005 - 10:59am
Yes, I agree.