I've recently been tracking my food intake on chronometer.com and im consistently low on:
Vitamin B1 Vitamin C Vitamin E Folate
Calcium Potassium Magnesium Manganese
What foods would help me meet the requirements for these micros?
I don't think Vitamin C is a huge problem as im fairly lowcarb & apparently the RDA is lower, plus its easy to get more, just eat some more greens. I can get some Manganese easily by upping my sweet potato & pineapple intake so that ones not a big issue really either. Calcium I can eat more cheese.
Bare in mind I have broth/soup almost daily so am probably getting some good stuff there that isn't showing tracked on chronometer.
I'd prefer to not supplement as i hate pills but i'm up for any suggestions.
Thanks in advance for any help
asked byRobert_13 (777)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on June 03, 2013
at 12:05 PM
The non-paleo answer is eat beans. 1 cup of black beans has: 35% B1, 64% folate, 30% Magnesium, 33% Manganese, 13% Potassium. If tolerated, why not consume them? A whole food like beans versus a capsule of vitamin isolates void of real nutrition? No brainer.
Low vitamin C? Well, that's because you're not eating enough plants. Too low carb and you do induce some nutrient imbalances and shortages. I'd wager your others nutrients would fix themselves should you just increase your plant consumption.
B1... pork. One of the best animal sources.
Manganese... berries are a good (tasty) source.
Vitamin E... I'll admit that's one I don't worry much about and I know I'm short regularly with it. Olive oil is a decent source. I specifically cook with virgin red palm oil weekly for the vitamin E content myself.