Written By: Kriti Saraswat | Updated : September 25, 2014 5:24 PM IST
I am a 37-year-old woman and I recently came to know during my medical check-up that I have low levels of iron and calcium in my body. Though I have been given some medication, I'd also like to increase it through natural sources. Could you kindly let me know good sources of food which have high iron and calcium content?
Iron and calcium are extremely important for our body. Iron deficiency or anemia can lead to several problems, fatigue being one of them. Iron helps perform several functions in our body such as helping red blood cells carry oxygen better and letting our muscles function better. In order to fulfil your iron deficiency, you should include the following in your diet:
Green leafy vegetables - Spinach, fenugreek and other green veggies have high amounts of iron but in order for your body to absorb them better, you need to add vegetables like potato or tomato with them.
Til or sesame seeds - These tiny-looking food items are in fact very healthy. Sprinkle a handful of them on your dishes or salad or even include them in your rotis. They contain good amounts of folic acid. Read more health benefits of til.
Legumes - Don't underestimate the power of chana, dals, soyabean. They are a great of iron, especially for vegetarians.
Fish and meat - If you are a non-vegetarian, you can fulfil your iron requirement from fish and meat as the iron from these sources are better absorbed by our body.
Calcium is another very important nutrient. It helps perform several functions such as making our bones and teeth stronger, clotting blood, etc. Therefore, it is essential that we do not let its levels dip. In order to get more calcium, include these in your diet:
Dairy products - Now you understand the importance of having a glass of milk! Milk and its products such as curd, cheese, etc are rich in calcium and can prevent your bones from getting brittle.
Nuts - Nuts like almonds, groundnuts, etc prevent the loss of calcium from our body. Have a handful of them every morning or as a snack to beat hunger pangs.
Bananas - They are rich in several nutrients including calcium. Eat them in the morning or before a workout. Also eat citrus fruits which help in the absorption of calcium in our body.
Read more about causes, symptoms, diagnosis and treatment of anemia.
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