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.

Bone Healing Foods

bone healing foods

Bone healing is a very slow and painful process, and everyone who has gone through some phase of problems with bones know very well the amount of pain and patience it takes to get through it. This article will focus on a very basic yet very important and often overlooked factor to remain healthy and also to concentrate on diet. Discussed below is a list of bone healing foods and their impact on helping bones heal faster and strengthen them naturally.

Foods rich in calcium, magnesium, protein, vitamin D, vitamin K and vitamin C help in strengthening the bone and repairing bone structure.

Calcium Rich Foods

These basically help strengthen bones and makes healing faster. Spinach, kale, raw milk, yogurt, cottage cheese, broccoli, beans, sardines, arugula, etc. are some of the sources of calcium rich foods that can be taken on a regular basis.

Protein Rich Foodsprotein foods

Proteins are essential in maintaining skeletal structure and bone matrix in general and helps in the formation of bone tissue. Collagen is in fact a protein. Meat, soy, nuts, pulses, beans, seeds, cereals, milk, etc. are common sources of this.

Vitamin D

This vitamin helps the blood to absorb and utilize the calcium content in one’s body and aid in faster healing, especially during recovering from fractures. Cod liver oil, salmon, egg yolks, mackerel, tuna, etc. are rich in vitamin D.

Vitamin K

Leafy greens and vegetables that are rich in antioxidant plant nutrients must be an essential component of diet for bone healing.

Vitamin C

Vitamin C helps in the formation of collagen. Citrus fruits like oranges, kiwi, berries, etc. are some of the foods that contain vitamin C.

Apart from these, walnuts, flax seeds,etc. are some of the foods that naturally aid in reducing inflammation and pain in bones and helps arthritis patients.

How to Become an Orthopedic Doctor

orthopedic doctor

Orthopedic doctor is a physician dedicated to identification, diagnosis, prevention, treatment, and physical or therapeutically rehabilitation of disorders, injuries and musculoskeletal body system diseases. They includes joints, bones, muscles, ligaments, tendons and nerves,

These doctors can specialize in various areas of musculoskeletal such as ankle and foot, shoulder, elbow and hand, hip, spine and knee. The Orthopedic Doctor or surgeon can major also in specific area or field such as trauma, oncology also called tumors of bone, sports or surgery called reconstructive (rehabilitating organs or part of the body which is defective).

How to Become an Orthopedic Doctor

studying pre-medicineOrthopedics is a branch of medical surgery that requires hard work, devotion, patience and great determination. First one has to pass career requirements to complete a bachelor’s degree in biology, chemistry, pre-medicine or any other field related to medicine. It is the required that you sit and pass the MCAT exams for admission into another 4 years in medical school. This is then followed by a 4 or 5 years in Orthopedic residence surgery in hospital, first year being general surgery. Those specializing in sports or pediatric medicine must go through additional fellowship for 1 or 2 years after residence.

After meeting all of the career requirements above, one is subjected to the medical licensing exam, (U.S). these
exams can be done in different parts, usually while you are still in residencies. After this, all orthopedic doctors or surgeons must do and pass an exam administered by the American Board of Orthopedic Surgery. Renewal of certification is then done at every seven to ten years.

Finally, the orthopedic surgeon is ready to go. He or she is required at least to do a specific aptitude for musculoskeletal disease treatment and prevention. Getting a license to operate will require one to take exam to be a board certified orthopedic.