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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: Been Using the Cronometer.....couple of ??s
Date: January 13, 2009 at 2:28 pm PST

In Reply to: Been Using the Cronometer.....couple of ??s posted by Nick on January 10, 2009 at 2:09 pm:

Hi Nick

>>>I've been getting over 1000% of vitamin A and C and usually like 500% of K. Can this be harmful?

Not a concern when it is from plant foods. There are some medications where it may be an issue but I dont think that is a concern of yours

>>>I try to eat a head of greens every day and I love fruit esp. bananas but I've heard that Vit A can be toxic at high levels?

Not a concern when it comes from whole plant foods.

>> I'm having trouble getting enough calcium and zinc, usually only hitting 50-75%. Can you list some good sources of these?

All greens are good source of calcium per calorie. Here is a list of several. Remember, you do not need the "most" or the "highest" all the time.

Calcium Per 100 Calories

Water Cress 1102
Bok Choy 774
Turnip greens 685
Arugula 640
Collared Greens 583
Parsley 534
Mustard Greens 493
Chinese Broccoli 453
Beet Greens 422
Broccoli Raab 357
Chives 309
Kale 257
Green Leaf 241
Romaine 194
Cooked Broccoli 114

>>>>I know that nuts and seeds can help a little here but they tend to zonk me into a fat coma :)

Nuts/seeds are not the highest source of zinc per calorie.

Zinc (Per 200 Calories)

Cabbage, napa, cooked Zinc: 62mg
Calabash, cooked, boiled, drained, with salt Zinc: 11mg
Endive, raw Zinc: 9mg
Bamboo shoots, cooked, boiled, Zinc: 9mg
Bamboo shoots, raw Zinc: 8mg
Mushrooms, brown, Italian, or Crimini, raw Zinc: 8mg
Alfalfa seeds, sprouted, raw Zinc: 8mg
Squash, zucchini, baby, raw Zinc: 8mg
Chayote, fruit, raw Zinc: 8mg
Broccoli raab, raw [Broccoli rabe, Rapini] Zinc: 7mg
Spinach, cooked, boiled, drained, without salt Zinc: 7mg
Mushrooms, cooked, boiled, drained, with salt Zinc: 6mg
Asparagus, cooked, boiled, drained Zinc: 5mg
Beans, kidney, red, mature seeds, canned Zinc: 4mg
Beans, adzuki, mature seeds, raw Zinc: 3mg
Wild rice, cooked Zinc: 3mg
Oat bran, cooked Zinc: 3mg
Seeds, pumpkin and squash seed kernels, dried [pepitas] Zinc: 3mg
Seeds, sesame seeds, whole, dried Zinc: 3mg
Wheat, durum Zinc: 2mg
Rye Zinc: 2mg
Triticale Zinc: 2mg
Oats Zinc: 2mg
Quinoa, cooked Zinc: 2mg
Millet, cooked Zinc: 2mg

>>>I've been eating mostly plants lately so i'm not seeing b12. In the past i've put raw eggs into smoothies (as per advice from a Dr....ugh...) and after reading "Healthy at 100" Robbins notes that all the centenarian cultures include a little animal foods. Is it better to consume small amounts of animal foods or supplement with b12 in your opinion?

Your choice. :)

>>>I try to get at least 15 min of direct sun each day but have no idea if i'm getting enough you recommend supplementing with D?

Not unless there is a proven need.

In Health

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