30 Bananas a Day!

Hey guys! I'm rawtill4 for about 3 months now and I have a problem. I never seem to fill my calcium needs on cronometer and I also have struggels to get all the iron in. Any tipps? Because if I don't fix it my mom will make me eat animal products again and I don't want that!!! Thanks a lot for your help:)

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Sesame seeds are good source of calcium.
Baby spinach contains iron.

Here is a table of iron rich foods:

Table 1: Iron Content of Selected Vegan Foods

Food

Amount

Iron (mg)

Soybeans,cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Tofu 4 ounces 6.4
Bagel, enriched 1 medium 6.4
Chickpeas, cooked 1 cup 4.7
Tempeh 1 cup 4.5
Lima beans, cooked 1 cup 4.5
Black-eyed peas, cooked 1 cup 4.3
Swiss chard, cooked 1 cup 4.0
Kidney beans, cooked 1 cup 3.9
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.6
Turnip greens, cooked 1 cup 3.2
Potato 1 large 3.2
Prune juice 8 ounces 3.0
Quinoa, cooked 1 cup 2.8
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog, iron-fortified 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Cashews 1/4 cup 2.1
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Apricots, dried 15 halves 1.4
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Almonds 1/4 cup 1.3
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Sesame seeds 2 Tbsp 1.0
Brussels sprouts, cooked 1 cup 0.9

And another table for Calcium:

Table 1: Calcium Content of Selected Vegan Foods

Food

Amount

Calcium (mg)

Blackstrap molasses 2 Tbsp 400
Collard greens, cooked 1 cup 357
Other plant milks, calcium-fortified 8 ounces 300-500
Tofu, processed with calcium sulfate* 4 ounces 200-420
Calcium-fortified orange juice 8 ounces 350
Soy or ricemilk, commercial, calcium-fortified, plain 8 ounces 200-300
Commercial soy yogurt, plain 6 ounces 300
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari* 4 ounces 130-400
Tempeh 1 cup 184
Kale, cooked 1 cup 179
Soybeans, cooked 1 cup 175
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 152
Okra, cooked 1 cup 135
Tahini 2 Tbsp 128
Navy beans, cooked 1 cup 126
Almond butter 2 Tbsp 111
Almonds, whole 1/4 cup 94
Broccoli, cooked 1 cup 62

Hope this helps.

I recommend u to read The Starch Solution by John Mcdougall, he explains the calcium thing pretty good. If i remember it correctly we only need about 250-400 mg of calcium in a day eating vegan high carb.

And don´t forget to include you water intake in cronometer.

I didn´t do it at first, and when I started I realised it did have an impact on calcium.

What is the impact on calcium?

I am no expert, but from what I have read water may also present an amount of calcium, though there might be a considerable variation in the calcium concentrations in the various water sources (tap water from diferent regions, purified, spring, mineral bottled waters…).

It is definately a significant amount anyhow, not anything you could live out of, but I was a bit worried about my calcium intake, because everybody was telling me that they reached their target eating what they felt like, with no effort, and I was all the time seeing how to fit more leafy greens. Then one day I decided to enter water in cronometer and it helped me raise the calcium amount a little bit.

 

But I am new at this, started January this year, so I am probably no the person that should be giving you advice on this. :) Just trying to help a bit with my own experience.

Almonds and other nuts have calcium and peanuts have iron.  Black strap molasses (all the vitamins and nutrients taken from sugar cane) is very high in bioavailable iron, B6, Potassium and Magnesium in particular.  My children put it in their water or on their oats (with peaches blended).  Hope this helps.

Remember mix food high in iron with food contain vit.C for better absorption.
Very rarely people are low in iron.Greens are rich in calcium as well.

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