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Hack my micros - more foods or supplementation?

Answered on August 19, 2014
Created June 03, 2013 at 10:14 AM

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

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 03, 2013
at 01:00 PM

Cronometer shows next to no vitamin E in eggs. Pastured eggs are better (Google suggesting twice as much vitamin E in pastured eggs), though that's still not much if you use Cronometer numbers.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 03, 2013
at 12:26 PM

Thanks guys, I say im low carb but ive basically been eating low carb for about 4-5 days a week, 2-3 days a week i'll have plenty sweet potatoes & pineapple. I cut down my pork consumption for some reason but will start buying it more again for sure, any excuse to eat more pork belly! I've always done fine with beans, they certainly keep me regular, I just stopped eating them as paleo gave me an excuse to stop buying one more thing at the market, not that beans exactly break the bank anyway

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 03, 2013
at 12:16 PM

Vitamin E is rich in nuts and eggs.

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1 Answers

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

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.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 03, 2013
at 12:26 PM

Thanks guys, I say im low carb but ive basically been eating low carb for about 4-5 days a week, 2-3 days a week i'll have plenty sweet potatoes & pineapple. I cut down my pork consumption for some reason but will start buying it more again for sure, any excuse to eat more pork belly! I've always done fine with beans, they certainly keep me regular, I just stopped eating them as paleo gave me an excuse to stop buying one more thing at the market, not that beans exactly break the bank anyway

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 03, 2013
at 01:00 PM

Cronometer shows next to no vitamin E in eggs. Pastured eggs are better (Google suggesting twice as much vitamin E in pastured eggs), though that's still not much if you use Cronometer numbers.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 03, 2013
at 12:16 PM

Vitamin E is rich in nuts and eggs.

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