Stubborn Nutrition -phosphorus, potassium, choline

[nmonaco]

These vitamins and minerals are tough to fill for me as I am not in the habit of drinking clam juice, eating baking soda, or imbibing Pepsi Cherry Blast soda (thank you Oracle!).

How important is it that I meet or exceed these three stubborn nutrients. Is a clam juice and whale liver cocktail in my future?

Any thoughts?

[Michael R]

When using the Oracle, choose better food groups to search, and look by both by The Oracle and by Calories. Doing that for P, I get pork sirloin, carp, redfish, canned salmon, soybeans, shrimp, perch, sunflower seeds, mushrooms, pumpkin leaves, and various low-fat and processed cheeses, some of which are good and healthy.

 

You should certainly get potassium: there are a lot of very good studies linking lower intake to high mortality, probably mostly related to BP. As I wrote in another thread, low K is surprisingly common amongst CR folk.

 

You also really do need sufficient choline — probably more than the RDA. See discussioin here. You should be aware, however, that COM significantly underreports choline intake: the USDA's database for choline — a principal source for COM — only has has values for a small number of foods, and most of the other databases aside from NCCDB or whatever it is don't have it at all.

 

I'm sure you need P, for your bones and other purposes, tho' I'm surprised you're not getting enough:  as we're discussing in this thread, a lot of CR folk get substantially too much, with worrisome implications. As I mentioned there, "Pulses are very high in P, tho' the bioavailability of such is lower than from some other sources; seeds are quite high, and nuts grains also somewhat high tho' not as high as the above. I get >500 mg daily each from my various legume stew lunches (pulses and nuts), another 130ish mg each from MegaMuffins and Quorn Tenders, an average of that much from cheese (and a lot more on the specific days when I eat it) and >1000 mg from almost entirely vegetables. Ditching the cheese (and the milk in my breakfast) still leaves me with way more P than I need."

[nmonaco]

 

These are the groups I search on the Oracle - should I be using the others?

 

And thank you for your response.

 

Do you know where else I can get advice and guidance or coaching on CRON? I feel like I have so many questions and kinda hate bothering everyone on this site all the time.