Iron and calcium are essential nutrients. Iron performs a variety of functions, but most importantly, it carries oxygen to all the cells in the body. Calcium plays a crucial role in the development and maintenance of strong teeth and bones
According to The American Dietetic Association (ADA), the recommended daily intake of iron for an adult male is 8 mg, adult women 18 mg. Furthermore ADA report that intake of calcium does not exceed 2500 mg per day
Sources of Iron
There are two types of iron :. Heme and non-heme. Good sources of heme iron, which is more easily absorbed, including beef, chicken, pork and salmon. The less easily absorbed non-heme iron found in green leafy vegetables, dried beans, fortified cereals and pumpkin seeds
sources of calcium
The American Dietetic Association reports that three servings of calcium should be consumed daily. Milk, fortified fruit juices, yogurt, cheese and dark green leafy vegetables are good sources of calcium.
The amount of iron and calcium requires an individual will vary depending on age, sex and lifestyle factors. Iron and calcium supplements are widely available for people not getting enough from their diet.