What you need iron and calcium for, and how to get it
Iron and calcium are two essential minerals that your body needs to grow and live healthily. Along with other needed vitamins and minerals, iron and calcium give your body the strength it needs for blood circulation, bone development and much more. So let's talk more specifically about what you need iron and calcium for, and how to get it.
Iron
Iron is an essential mineral and an important part of oxygen transport and metabolism. Almost two thirds of the iron found in your body is from the protein found in red blood cells which carry the oxygen to your body's tissues. Basically, iron helps your cells breathe. It carries the oxygen to different parts of the body so it can perform its normal functions. The body can also store the iron in the liver, spleen, and bone marrow. Without enough iron in your body you can acquire a condition known as anemia. This is most common in women and children. The usual symptoms for anemia are your body feeling weak and tired. When oxygen doesn't make it to the places it is suppose to, the body will naturally feel fatigue. Too much iron can also be harmful to your body. Excessive amounts of iron found in your body can lead to a higher risk of heart disease, so it's important to get the right amount.
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What foods provide iron?
Iron is most often found in meat, fish, and poultry in a chemical structure known as heme. It can also be found in lentils, beans, flours, cereals, and grain products that are enriched with iron. Since most cases with low iron are founding women and children iron is also being added to infant formulas. Here is a short list of some other foods that iron can be found in:
- Eggs
- Leafy vegetables and collard greens
- Dried beans
- Nuts
- Dark meats
Calcium
Calcium is considered to be the most important mineral for the body yet it is probably the one mineral that millions of people are deficient in. The adult body contains almost four pounds of calcium found in bones and teeth. When your body doesn't get enough calcium bones become extremely fragile as does tooth decay and your body basically begins to deteriorate. Calcium is vital to several different parts of the body:
- Nerves. Without sufficient calcium to the bloodstream your nerves do not send messages effectively. When your body is calcium deficient tapping, impatience and quick temper may occur.
- Blood. Calcium is needed for blood coagulation or blood clotting to help activate enzymes and regulate fluid passage through cellular walls. Every beat of your heart needs calcium.
How to get more calcium in your body
The best way to get calcium in your body is to make sure you eat a steady supply of dairy products. Dairy products keep bones and teeth strong as well as supply vitamin A and D and protein to your body. Low fat or skim milks are actually better for your body as they have the same nutrients as whole milk products do with fewer calories and less fat. Some foods that are calcium rich are:
- Whole, skim, low fat, and evaporated milk
- Yogurt
- Ice cream,
- Cheese
As you can see, iron and calcium are important minerals that your body needs to survive and be healthy. So now you have a better idea; what you need iron and calcium for, and how to get it into your body.
