Go to a hardware store and get the size bit you need that is made for metal. Most cast iron isn't really hard unless it is white cast iron. If the hole is over 3/16, pre-drill it with a small bit first. It might be a good idea to use some cutting oil to.
Other foods that are high in calcium include: 1  Spinach. 2  Kale. 3  Okra. Collards. 4  Soybeans. White beans.  Some fish, like sardines, salmon, perch, and rainbow 1  trout. Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast  cereal.
Astaxanthin sources. Astaxanthin-Australian distributor. The richest natural food sources of astaxanthin are red or pink fish, seafoods and algae sourced from the sea. Wild sockeye salmon has the highest concentration, with a 100gm (3.5oz) serving providing 4mg.Other species of salmon provide only one third to one tenth of this dose.roblems with carotenoid supplementation. People consuming diets rich in carotenoids from foods such as fruits, vegetables and wild red or pink-coloured fish and shellfish are healthier and have lower mortality from a number of chronic illnesses (2).