It seems impossible for me to get a good ratio between calcium and phosphorus. On average I end up with 1:4 (Ca:P). And if 1:1 is optimal, I'm very far away from that... Also I have teeth problems which I think could be caused by this imbalance of Ca:P.
It seems so hard to meet this target when you're eating cooked foods. Right now I'm generally eating banana or date smoothie for breakfast, plus a few apples, oranges or pears or other fruit; then oatmeal for lunch and cooked potatoes and some other root vegetables for dinner plus a head of romaine or iceberg lettuce (around 450 grams). I know, I need more variation, but I can't think of much else to eat, especially foods that have an alright ratio of Ca:P. I live in Sweden so the fruit situation is limited.
Those of you who include cooked foods, what does your Ca:P ratios look like? Is it possible to have a good ratio when you're eating one or two cooked meals a day?
Replies
I think I know now approximately what to do. I'm gonna ditch the oatmeal and go with bananas and dates for both breakfast and lunch (and a few other fruits here and there). (Dates have much calcium and bananas have at least a little more than oats.) And then possibly switch out potatoes for sweet potatoes (I thought they were in season now, but apparently I've just about missed it xD). Finally i think i will mix in some dark greens in my banana smoothies, like spinach or arugula (haven't tried that combo yet).
However, any suggestions for cooked carbs other than sweet potato with reasonable Ca:P ratio would be appreciated, if there are any...
I compiled a list of some foods and their Ca:P (data from cronometer)
potato: 0,11:1
oats: 0,10:1
dates: 1,03:1
banana: 0,23:1
brown rice: 0,13:1
white rice: 0,26:1
sweet potato: 0,84:1
corn (cooked): 0,04:1
As far as i'm concerned this ratio thing is baloney, but i've checked my crono stats for you.. on an average pizza day i get around 500mg calcium and around 1300 mg phosphorus, on an avergae brown rice day (which includes oranges in stead of pears in the morning) i get around 800mg calcium and 14-1500 mg phosphorus..
As far as teeth problems is concerned, have you had your vitamin D for example tested? i think i'm going to test mine, i can't imagine i do not have a shortage just based on logic as far as symptoms i personally contribute to that there are more reasons then just teeth.
Thanks for your reply! Is there anything special you eat that closes the gap between calcium and phosphorus?
Last time I checked vitamin D, it was fine I think, but gonna test it again next week. Right now I'm taking 3000 UI vitamin D2 per day. But I heard D3 is better, we'll see how it goes.