How can i get enough food intake/potassium and iron?!
Question: How in the world can i get enough iron and potassium in a day when i cant eat much at all?What 2 times can i eat that will give me enough for all day?How much would i need to eat of it?Any juices or something to help?
Answers: How in the world can i get enough iron and potassium in a day when i cant eat much at all?What 2 times can i eat that will give me enough for all day?How much would i need to eat of it?Any juices or something to help?
Women aged19-50 need 18 mg of iron.
1.Total Cereal is supposed to give you 93% of the iron needed daily
2.Beef, turkey, & pork chops are also full of iron
3.Beans any kind
4.Black Strap Molasses has 2.3 mg in 1 Tbsp. you could put that on a bagel (1.5 mg)
You could also take an Iron Supplement if you can't eat alot.
The only juice I see listed is Prune juice...giving you 1.5mg of Iron.....ummm of course it has to be the only juice that is barely drinkable lol, if you can stand it, that's a possibliity(raisins are listed & might be more appetizing)
Here are some links to sites that list iron sources & amounts:
http://www.healthcastle.com/iron.shtml
http://www.mckinley.uiuc.edu/Handouts/pd...
http://ohioline.osu.edu/hyg-fact/5000/55...
One thing to remember is that the following factors will
decrease iron absorption:
? Large amounts of tea or coffee consumed with a meal
? Excess consumption of high fiber foods or bran supplements
? High intake of calcium - take your calcium supplement at a different time from your iron supplement
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Now as far as Potassium is concerned no standard is given but, they suggest 4700 mg daily
This is where your juices come in handy for quick potassium:
Orange Juice gives you 503 mg (1 cup serving)
Tomato Juice 550mg
Grapefruit Juice 420 mg
Prune Juice 602 mg
Cantalope gives you 680 mg (1/2 melon)
This link has a good printable chart with potassium rich foods and calories.
http://www.umassmed.edu/uploadedFiles/So...
Avoid caffeine & diuretic medications as they deplete potassium
Hope this info helps! Good luck!
Bananas have lots of potassium and meats have iron. Don't supplement for iron, most people get plenty from their regular diet. Why are you only eating two times a day?
Apple juice has lots of potassium, and raisins have even more than bananas, which are famous for their potassium content. You're pretty anonymous, but males need very little dietary iron, and there's a danger of overdoing it. Menstruating women generally have higher requirements, and meats (especially organ meats) are a primary source. At any rate, body stores are such that you certainly don't need to obsess over a busy day or two of either mineral.
It depends on how low your potassium and iron is. Have you had blood work done to indicate your low. Bananas are high in potassium, for iron, try beans or molassas
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