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Old 10-28-2008, 11:46 PM   #1
Christopher Day
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Paleo sources of Calcium, Vitamin D

Hey all, I have recently started (i.e. one week ago) logging all of my food in Fitday to pay more attention to my nutrition. Moderately strict Paleo + whey is the simplest way of describing my diet.

Anyway, I am noticing that I consistently lack Calcium and Vitamin D intake. Does anyone have any suggestion for whole food, paleo sources of these nutrients?

I realize that Vitamin D is the sunshine vitamin... maybe I get enough, but I live in Beijing and the skys are often overcast (though they are better; no need for hyperbole!)
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Old 10-29-2008, 01:02 AM   #2
Justin Shipley
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Re: Paleo sources of Calcium, Vitamin D

grass-fed anything for vit D- eggs, meat, milk blah blah blah

Calcium- simmer chicken carcasses or any bones you can get (obviously organic grassfed is a better choice) and make soup. Also raw grassfed milk from calcium rich soil. Or sardines. Or fish head soup.
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Old 10-29-2008, 01:20 AM   #3
Matthew Green
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Re: Paleo sources of Calcium, Vitamin D

Calcium - Almonds
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Old 10-29-2008, 06:52 AM   #4
Ben Kaminski
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Re: Paleo sources of Calcium, Vitamin D

Vitamin D - go tanning
Calcium - canned salmon

Calcium needs are overstated in America because of the prevalent diet which depletes calcium to maintain blood pH. By eating paleo you are reducing calcium depletion and therefore don't need as much. How much? Don't know.
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Old 10-29-2008, 08:13 AM   #5
Steven Tecson
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Re: Paleo sources of Calcium, Vitamin D

Since you're in China

Chinese cabbage is one of the best vegetable sources of calcium
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Old 10-29-2008, 12:46 PM   #6
Andrew James
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Re: Paleo sources of Calcium, Vitamin D

Spend some time in the sun and your body will make plenty of its own Vitamin D.

Avoid fake & baking.
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Old 10-29-2008, 03:17 PM   #7
Kenton Finkbeiner
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Re: Paleo sources of Calcium, Vitamin D

gnaw on a sea shell...

jk
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Old 10-29-2008, 04:06 PM   #8
Liam Dougherty Springer
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Re: Paleo sources of Calcium, Vitamin D

Good question all above aswers good. It is true that the avg. american diet depletes calcium, however I would be carefull not to underestimate our calcium needs as people who use our bodys for lifting at heavy loads at high repetitions quickly. Calcium plays a vital role in the function of contractile tissue and will be depleted more quickly through our style of WO. For this reason foods high in calcium and potasium should be a large part of our diet.

On a completely seperate issue I have rescently been learning more about CNS function and the need for sodium. Interesting trying to find good sources of sodium without tons of chloride.... I digress.
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Old 10-29-2008, 04:54 PM   #9
Andy Shirley
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Re: Paleo sources of Calcium, Vitamin D

As a note about the Vit D production by the body: during winter, at high enough lattitudes, the angle of the sun becomes such that the ozone abozorbs all of the UV light necessary to produce Vit D.

I just listened to a really good podcast about it(Vit D). It was on Quirks and Quarks, I think the episode was from this summer.
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Old 10-30-2008, 07:23 AM   #10
Christian Mason
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Re: Paleo sources of Calcium, Vitamin D

Quote:
Originally Posted by Andy Shirley View Post
As a note about the Vit D production by the body: during winter, at high enough lattitudes, the angle of the sun becomes such that the ozone abozorbs all of the UV light necessary to produce Vit D.

I just listened to a really good podcast about it(Vit D). It was on Quirks and Quarks, I think the episode was from this summer.
(puts anthropology geek hat on). I believe this is one of the postulated evolutionary reasons for the difference in skin color among different groups.

Lighter skinned people (people adapted to living at higher lattitudes) can produce more Vitamin-D with less exposure, but are more susceptable to burning and skin cancer in regions where sun (and therefore vitamin-D) is plentiful.
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