What are the best sources of calcium?

Milk as well as dairy products are among the most important sources of calcium. In fact, milk is one of the most excellent sources of calcium in the food intake. At the same time, animal products are also extremely useful and efficient sources of calcium.

The soft bones of fish, as with pilchards, shellfish, shrimp, crab, sardines as well as canned salmon, provide us with effective calcium. Simultaneously, further valuable sources of calcium include green leafy vegetables, nuts, white bread, pulses, dried fruit, soyabean products as well as sesame seeds, etc. At the same time, orange juice, breakfast cereals, bottled water as well as soya milk options are also fully equipped with additional calcium.An individual’s daily calcium necessities can be as high as 1,500 milligrams, although most individuals require approximately 1,000 milligrams.

The best sources of heme iron are going to be from meats, fish and poultry. The heme iron group has a high bioavailability (absorbability); i.e. It is easy for your body to absorb.

The non-heme iron group would be the legumes, dark greens and some fruits. Dried fruits seem to be a good source of iron. Tofu is also a good source.

Non-heme is harder for your body to digest. When eating non-heme sources, combine it with a good vitamin C source to enhance absorption. Vitamin C captures iron and keeps it in a soluble form ready for absorption.

There are lots of iron fortified cereals and grains out there, but keep in mind it is the non-heme type of iron and is harder to absorb. Try cooking in an iron skillet -- the foods will absorb the iron. The asorbability is not extremely high, but you will get some extra iron -- every little bit counts!

Last, but not least, supplements are another way to go. The RDA is 15 mg. Per day of iron for women in the child bearing years.

Keep in mind that ... more.

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