yoshiesque
Member
- Joined
- Mar 9, 2014
- Messages
- 367
I looked to see if this was posted but cant find it.
Anyways due to a current dairy intolerance (ill work on it soonish) i need to find alternative sources. I cannot eat cheese either because I have high cholesterol and Familial Hypercholesterolemia, so gotta figure out how much saturated fat i can safely eat. But first need to reduce the cholesterol.
So anyway, I found the following
- 1 Orange - 60mg calcium
- 1 Tblspn Molasses - 41mg calcium (also has 15g sugar / 48g magnesium / 292mg potassium/ 0.9mg iron (5% DV))
- 100g Kale - 70mg calcium
I figured if I ate 100g kale, 3 Tblspn Molasses & 4 oranges id get a good 450mg or so of calcium. I supplement with egg shell calcium too but tbh i dont want this to be the only source, im worried about studies ive read showing calcification from calcium supplementation.
The only issues I have with this are:
1. Are these sources good for bio-availability ? Or poorly absorbed
2. Molasses has quite a bit of iron and potassium - any issues with this? I thought coffee could counteract the iron part.
Also, do we actually need a certain amount of calcium? or do we just need to make sure calcium is higher than phosphate consumption?
Anyways due to a current dairy intolerance (ill work on it soonish) i need to find alternative sources. I cannot eat cheese either because I have high cholesterol and Familial Hypercholesterolemia, so gotta figure out how much saturated fat i can safely eat. But first need to reduce the cholesterol.
So anyway, I found the following
- 1 Orange - 60mg calcium
- 1 Tblspn Molasses - 41mg calcium (also has 15g sugar / 48g magnesium / 292mg potassium/ 0.9mg iron (5% DV))
- 100g Kale - 70mg calcium
I figured if I ate 100g kale, 3 Tblspn Molasses & 4 oranges id get a good 450mg or so of calcium. I supplement with egg shell calcium too but tbh i dont want this to be the only source, im worried about studies ive read showing calcification from calcium supplementation.
The only issues I have with this are:
1. Are these sources good for bio-availability ? Or poorly absorbed
2. Molasses has quite a bit of iron and potassium - any issues with this? I thought coffee could counteract the iron part.
Also, do we actually need a certain amount of calcium? or do we just need to make sure calcium is higher than phosphate consumption?