uh oh, that magnesium number was quite low! good that you're working on it. even just using sea salt rather than table salt for seasoning will make a small contribution.
for ca:mg intake ratio (dietary + supplemental) i would suggest you try for 1:1.
personally haven't tried any calcium pills lately; for ages now i have been off them. i had been noticing pain in my back, which i took to be kidney pain, when i did take supplemental calcium.
glad to hear iron status is on the up and up. hopefully you are on top of combining vit C foods with iron foods to improve absorption/retention. recall: bell peppers and broccoli kick oranges' butt when it comes to vit C http://www.whfoods.com/genpage.php?tnam ... #foodchart
i note we already had the shellfish conversation so if moving on to liver, i confess i am not an outright fan but am quite happy to eat something with an organ meat ingedient, such as steak and kidney pie (as long as the kidney bits are cut small). kidney is roughly equal to liver in terms of iron content.
liver http://nutritiondata.self.com/facts/bee ... cts/3470/2
kidney http://nutritiondata.self.com/facts/bee ... cts/3467/2
also, at the farm where i go for eggs, meat, poultry etc they make a variety of sausages, one of which is called 'hunter's' - this one uses the organ meats as an ingredient. they are tasty and chock full of livery goodness without sharing plain old liver's icky texture. (right now, however, i am working my way through a 4-pack of 'toulouse' which has red wine and bacon in it. you win some you lose some
i made 5-veg cream of spinach soup too so still polishing my halo for that one)
i second elliot's thought re cast iron cookware. an absolute standard in my kitchen; i prepare food in it more often than not.