During the fasting period the intake of protein, calcium, vitamin D, vitamin B12 and iron can be more challenging. Here is a list of fasting foods that you can include in your diet for maximum results.
Sources of calcium:
Mussels, oysters
Broccoli
Green leafy vegetables
Dried fruit (especially figs)
Legumes
Tahini - sesame
Fortified cereal bars (cereals intended to be consumed with milk are usually not fortified with calcium)
Soy products
Fortified juices
Tips for better calcium absorption:
Avoid as much as possible the simultaneous consumption of foods such as:
spinach,
celery,
beets,
eggplant,
greens,
okra,
berries,
nuts,
tea,
cocoa,
vegetable fibers
whole grain foods,
coffee,
Yolk,
legumes
since they work reactively and reduce the final intake of calcium by our body.
Sources of vitamin D:
plant milk,
cereals,
margarine
Tips for better absorption of vitamin D.
Vitamin D helps the absorption of calcium from the intestine and its adequate intake is necessary in order to have good reserves of calcium in the body. Because it is a fat-soluble vitamin, its absorption requires the presence of fat in the meal (it does not need a large amount).
Vitamin D is also produced by our skin, so adequate sun exposure can ensure good levels of vitamin D, regardless of dietary intake.
Sources of iron:
Legumes - soy
Dry fruits
Nuts
Dark green leafy vegetables
Mussels, oysters
Fortified cereals (bars and cereals intended to be consumed with milk).
Tips for better iron absorption:
Accompany the above foods with sources of vitamin C (citrus fruits and their juice, green peppers, broccoli, strawberries, kiwi, Brussels sprouts).
Avoid simultaneous consumption as much as possible
polyphenols (eg tea),
of oxalic acid (spinach, celery, beets, eggplant, greens, okra, berries, nuts, cocoa),
fiber and phytic acid (whole grain foods, coffee, egg yolk, legumes, nuts)
and calcium.
Fasting foods that are good sources of vitamin B12
Cereals.
Cereal bars.
By adopting the above you can maximize the benefits of fasting, without worries.
Do you need help losing weight or improving your eating habits?
I will be very happy if you contact me.
Tania L.
EasyFit Rehab Instructor
IBBFA Barre Instructor Level 1,2,3,PrePostNatal
Barre Eclipse Instructor
ISSA Certified Nutritionist
ISSA Certified Personal Trainer.