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Sources of Iron & Calcium

Iron and calcium are vital nutrients. Iron performs a number 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.

  1. Expert Insight

    • According to The American Dietetic Association (ADA), the recommended daily intake of iron for an adult male is 8 mg; adult females 18 mg. Furthermore, the ADA reports that calcium intake should not exceed 2,500 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, include beef, chicken, pork and salmon. The less easily absorbed non-heme iron can be found in green leafy vegetables, dried beans, fortified cereals and pumpkin seeds

    Sources of Calcium

    • Milk is a good source of calcium

      The American Dietetic Association reports that three servings of calcium should be consumed daily. Milk, fortified fruit juice, yogurt, cheese and dark green leafy vegetables are all good sources of calcium.

    Considerations

    • The amount of iron and calcium an individual requires will vary depending on age, sex and lifestyle factors. Iron and calcium supplements are widely available for people not getting enough from their diet.

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