Hi, I´m eating high carb low fat vegan diet - consisting of bananas, dates, sweet fruits, lettuce and occasionally steamed vegetables for the past 3 months, but according to Cronometer I don´t get enough calcium - and because I already have osteoporosis I´m really afraid I will loose even more bone mass and develop problems with teeth as well.
I´m also underweight (BMI 16, 5´5" and 94 lbs) and although I really try to eat as much as I can it seems to me that I just keep on loosing more and more weight.
Could you give me some tips on how to gain weight and what to eat to get my calcium in?
Add a few pounds of dark leafy greens per day and you'll have all the calcium you need.
Example: Per 100 calories of spinach there's approximately 590 mg of calcium.
Besides if your underweight you could benefit from the extra protein. 100 calories of ground beef has 10 grams of protein while 100 calories of fresh baby spinach has 12 grams.
I don´t know why but dark greens make me feel so sick from my stomach - it is probably because of my weak digestive tract - I have Crohn´s disease. I tried to put them in smoothies, juice them and mix with bananas but it doesn´t seem to help. Everytime I have to force myself to drink them and then I feel like throwing up for the next few hours or I ussually have diarrhea. It is like they are just passing through me.
I will probably try baby spinach - maybe it will help.
Do you think it will get better over time???
Dark greens are not supported on 80-10-10. They are hardly digestible in their raw state, unblended that is. Also, they contain oxalic acid and can inhibit absorption of calcium and iron. I have seen many cases of people on 811 develop calcium deficiencies while eating a pound of dark greens a day. Please stay away from the dark greens as much as possible - especially since you have a calcium deficiency.
There are dozens of varieties of lettuces and other tender greens/vegetables to choose from.
I had no idea...so is spinach considered a dark green?
Yes, but keep in mind that baby spinach has less of the oxalates than mature spinach. Same with baby kale vs. mature kale. I usually advise people to eat dark greens either not at all or in moderation, and when they do, stick with the baby rather than the mature (so you at least have more than a snowman's chance in hell of digesting it, also)
Thanx for a tip - I have already bought 5 kg of oranges. Aaaaand...I don´t know what to do with them,yet - probably make a smoothie :-)
Anyways I also have a supplement from my doctor - it´s calcium carbonate with vitamin D but I have no doubt if it works...
be wary of calcium carbonate, when I took that supplement I was constipated for five days! D:
Not everyone reacts the same though...
Wow that doesn´t sound good at all. :-(
It doesn´t have the same effect on me, though. But actually I would not mind it - since I have Crohn´s I´m going to the toilet like crazy. :-)
Please note that mineral supplements contain an inorganic form of the mineral which is worse than useless for your body. If you are taking a mineral supplement you are doing yourself more harm than good.
Eat lots of papayas (lots of calcium) and a pound of TENDER YOUNG GREENS every day. :D
Eat more and exercise.
Don't take supp, you can get plenty of ca from oranges and greens.
Thanx :-) what kind of exercise - any exercise or lifting weights? Is it okay to have lettuces as my main sourse of greens??
Lettuce is ok but it's someone dilute in everything so you would need to eat an endless supply. Dark leafy greens tend to be much more condensed in calories, protein, calcium and things you need. Kale and spinach have several times the protein and calcium per pound yet are great as a salad base.
If you'e 94 pounds and 5' 5" and loosing weight you really need to up your calories big time now. Eat double for 2 days (carb up) and you'll have much more energy after day 2 to do the workouts. Eat larger meals and more often. More energy dense foods will help. Weights, running, biking, swimming or even the insanity workouts, PX90 or Rushfit will increase muscle strength and size but only if you dramatically increase your total calories. Whatever workouts you do you should be hitting all your muscle groups over the week. Allow no muscles to just atrophy by hitting them all.