Iron and Calcium – The Forgotten Heroes

calcium and iron foods

We’re often advised by our doctors to eat a balanced diet that helps us to stay healthy. But what really constitutes a balanced diet? It’s one that not only has macro-nutrients namely carbohydrates, proteins and fats in the right proportions, but one that also contains the entire gamut of micro-nutrients too. While a lot of us pop in a multivitamin with our meals, most of us overlook or aren’t even aware of our body’s need for minerals, which are equally important. While every mineral has its purpose, the more crucial yet often overlooked minerals from our diet include iron and calcium.

Role of Iron

Iron is an absolutely essential mineral when it comes to the process of producing blood. Most of the dietary iron we consume ends up in the hemoglobin, which plays a major role in transferring oxygen present in the blood to tissues and organs in the body.

Role of Calcium

Calcium, on the other hand, is indispensable for bone health. It is also pivotal in keeping our teeth strong. Adequate intake of calcium on a daily basis can help prevent osteoporosis of the bones during old age. It is also beneficial for people who suffer from high blood pressure.

How to stay healthy?

To maintain optimum health, it thus becomes paramount to eat food rich in iron and calcium. Here are some food suggestions that can help you meet your iron and calcium requirements:

Meat and poultry sources of Iron – Lean beef, chicken, lamb, pork, and veal
Vegetable sources of Iron – All Greens, broccoli, beet, sweet potato, brussel sprouts, kale, and tomato

lean beef

 

Sources of Calcium – All dairy products like milk, cheese and yogurt, nuts, tofu, broccoli, and okra
Seafood sources of Calcium – Sardine and pilchard

sources of calcium

This is the list of food rich in iron and calcium. Including them in your diet would propel you towards a healthier body and mind.