Iron and Calcium are one of the most important minerals required in body. Plants get minerals through the soil and water they absorb, animals ingest minerals from eating plants and other animals as well as from drinking (think mineral water) and we humans ingest minerals from the food that we eat and from drinking fluids. Iron and Calcium are essential for a variety of bodily functions in human body. Iron is needed for the transfer of oxygen between tissues in our body. Calcium is important for the formation of teeth and bone. About 99% of the calcium in our bodies is in our bones and teeth. Calcium is also needed for muscles to contract properly, heart function and for blood to clot normally. It helps control blood pressure and is important in controlling high blood pressure.
Iron Deficiency problems on human : Iron deficiency include brittle nails, swelling or soreness of the tongue, cracks in the sides of the mouth, an enlarged spleen, and frequent infections. People who have iron-deficiency anemia may have an unusual craving for nonfood items, such as ice, dirt, paint, or starch. Iron-deficiency anemia can put children at greater risk for lead poisoning and infections.
The normal level of iron in the blood of an adult is 65-150 mcg/d. On average, men need 8.7mg of iron a day and women need 14.8mg a day which you can get from your diet.
Food sources of Iron :
1) Meats - beef, pork, and lamb and especially liver and other organ meats.
2) Poultry - chicken, duck, and turkey, especially liver and dark meat.
3) Fish - shellfish, like clams, mussels, and oysters, sardines, anchovies and other fish.
4) Leafy greens of the cabbage family, such as broccoli, kale, turnip greens, collards, lima beans, green peas, dry beans and peas, such as pinto beans, black-eyed peas, and canned baked beans
5) Yeast - leavened whole wheat bread and rolls
6) Iron-enriched white bread, pasta, rice, and cereals.
Calcium Deficiency problems on human : Calcium deficiency include Muscle aches & cramps, Tooth Decay, Weak or deformed bones, brittle nails & dry skin, Kidney stones, PMS, Miscarriages, Osteoporosis, etc. C alcium deficiency could also lead to Cancer, Heart Disease, Allergies, Chronic Arthritis, Headaches, Common Colds, Flu, Infections, Infertility, Low pH, Acidic Saliva/Urine.
The highest blood calcium levels are seen between the ages of 15 and 25. Adults over 40 should not have calcium levels above 10.1 mg/dl.
Food sources of Calcium :
1) Dairy foods : Milk, yogurt, cheese
2) Leafy green vegetables : Broccoli, kale, spinach
3) Fruits : Oranges
4) Beans and peas : Tofu, peanuts, peas, black beans, baked beans
5) Fish : Salmon, sardines
6) Miscellaneous : Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar
For newborn babies Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who can not be breastfed.
Disclaimer*: This article is only for informative purposes only, and should not be used as a replacement for expert medical advice.