Milly Gaines
Calcium and iron are two essential components of a healthy diet. Calcium is the most abundant mineral in the human body and is vital for building strong bones and teeth. It also plays a role in nerve and muscle function and heart health. Iron, on the other hand, is not produced by the body and must be absorbed from food. It is a crucial component of haemoglobin, which carries oxygen in the blood, and is also important for a healthy immune system. This paragraph will explore the importance of these two nutrients and the consequences of deficiency.
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What You'll Learn
Calcium and bone health
Calcium is a key nutrient for bone health. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. The average adult's weight is made up of about 2% calcium, most of which is found in the skeleton and teeth.
Calcium is vital for building and maintaining healthy bones and teeth, and it helps to keep them strong as you age. If you don't get enough calcium in your diet, your body will take it from your bones to ensure normal cell function, which can lead to weakened bones and an increased risk of developing osteoporosis, a disease in which bones become fragile and brittle. Osteoporosis affects both men and women, and it is estimated that approximately one in two women and about one in four men over the age of 50 will break a bone due to the condition.
Good sources of calcium include dairy foods like milk, yoghurt, and cheese, as well as calcium-fortified foods such as soy products, plant-based milk, and breakfast cereals. Some leafy green vegetables, nuts, and seeds are also good sources of calcium, although to a lesser degree. It is important to note that the body can only absorb a small percentage of the calcium taken in through diet, and too much calcium from supplements may cause health problems. Therefore, it is recommended to get as much calcium as possible from food sources and to discuss any additional supplement needs with a healthcare professional.
Vitamin D is crucial for increasing the absorption of calcium in the body, and it is recommended to get regular sun exposure or take a supplement if needed. Magnesium is another important nutrient that helps the body absorb and retain calcium, and it is found in nuts, seeds, whole grains, seafood, legumes, and many vegetables.
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Iron and oxygen transport
Iron is an essential mineral found in red blood cells. It is critical for oxygen transport in the body and is a component of molecular oxygen-carrying proteins, such as haemoglobin and myoglobin. Haemoglobin is a protein found in red blood cells that supports transporting oxygen from the lungs to bodily tissues. It also gives blood its red colour. Myoglobin is the protein that then works to disperse the oxygen through muscle tissue. Iron is also a constituent of redox enzymes and can occupy multiple oxidation states.
The human body has evolved to regulate the concentrations of both free iron and oxygen in various sites. The final destination for iron and oxygen in the cells is the mitochondria, which require substantial amounts of iron for heme synthesis and the maturation of iron-sulphur clusters. Iron is found in the mitochondria in the form of ferritin in the liver, spleen, and bone marrow, and bound to transferrin, the main protein in blood that transports iron throughout the body.
Iron deficiency can lead to insufficient healthy red blood cells, resulting in reduced oxygen flow to body tissues. Iron deficiency anaemia (IDA) is the most common nutrient deficiency worldwide, affecting women and children the most. IDA can be detected by low haemoglobin and hematocrit levels in the blood.
It is important to distinguish between the two forms of iron: heme and non-heme. Heme iron is found in animal products like meat, seafood, and poultry, while non-heme iron is found in both animal products and plants like nuts, legumes, seeds, and some fortified grains.
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Calcium-rich foods
Calcium is essential for healthy bones, teeth, nerves, and muscle tissue. A calcium-rich diet is especially important for young children, pre-teens, teenagers, and pregnant or breastfeeding women. If you don't get enough calcium, you may be at risk of developing osteoporosis, a disease that makes bones fragile and brittle.
Dairy Products
Milk, yoghurt, and cheese are excellent sources of calcium. For example, an ounce (28 grams) of Parmesan cheese contains 19% of the daily value (DV) of calcium. Other dairy products, such as soy milk and rice milk, are also good options.
Leafy Green Vegetables
Some leafy greens like curly kale and okra are rich in calcium. While spinach contains high levels of calcium, the body cannot absorb all of it due to the presence of oxalate.
Fortified Foods
Fortified foods, such as soy products, juices, and cereals, are excellent sources of calcium. Additionally, grain-based foods like flour, cornmeal, bread, tortillas, and crackers may be fortified with calcium.
Beans and Legumes
Certain varieties of beans and lentils are good sources of calcium. For example, a cooked cup of winged beans provides 19% of the DV of calcium. White beans are also a decent source, with 12% DV in a cooked cup.
Seeds
Seeds, such as poppy seeds and sesame seeds, are good sources of calcium and other important nutrients. Amaranth, in particular, is a highly nutritious pseudocereal, providing 9% DV of calcium in a cooked cup.
It is recommended to get calcium from foods rather than supplements. However, if you have difficulty including enough calcium-rich foods in your diet, consult with your doctor or a healthcare professional about taking supplements.
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Iron deficiency and anaemia
Iron is an essential mineral for the body to produce healthy red blood cells. Iron deficiency anaemia occurs when the body does not have enough iron to produce haemoglobin, a substance in red blood cells that enables them to carry oxygenated blood throughout the body.
Iron deficiency anaemia is often the result of insufficient iron intake, or excessive iron loss. A diet lacking in iron-rich foods such as meat, eggs, leafy green vegetables, and iron-fortified foods can cause iron deficiency. Blood loss can occur in many ways, including bleeding in the gastrointestinal tract due to inflammatory bowel disease, ulcers, or colon cancer. Certain medications, such as aspirin and non-steroidal anti-inflammatory drugs (NSAIDs), can also lead to gastrointestinal bleeding.
Pregnant women are at risk of iron deficiency anaemia because their iron stores need to serve their increased blood volume and the growing foetus. Women who are menstruating, particularly with heavy periods, are also at risk, as blood loss during menstruation can deplete iron stores. Infants and children are also susceptible to iron deficiency anaemia, especially during growth spurts or if their diet is lacking in iron-rich foods. Vegetarians and vegans who do not consume meat or other iron-rich alternatives may be at higher risk.
The symptoms of iron deficiency anaemia are related to decreased oxygen delivery throughout the body and may include fatigue and shortness of breath. Iron deficiency anaemia is typically diagnosed through blood tests that check complete blood count (CBC), haemoglobin levels, blood iron levels, and ferritin levels. Treatment usually involves iron supplementation, although additional tests or treatments may be necessary, especially if there is internal bleeding.
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Calcium and iron absorption
Calcium is an important mineral that plays a key role in many aspects of health. It is vital for healthy teeth and bones, as well as the health and functioning of nerves and muscle tissue. Good sources of calcium include dairy foods like milk, yoghurt, and cheese, as well as calcium-fortified foods such as soy products and plant-based milk alternatives. Leafy green vegetables, nuts, and seeds are also sources of calcium, albeit to a lesser degree.
Iron is also an essential mineral, playing a key role in hemoglobin synthesis and oxidoreduction reactions. Humans obtain iron from the diet, either associated with hemoglobin or myoglobin (heme iron) or not (non-heme iron). Iron deficiency is the most common single nutrient deficiency globally, affecting even developed countries.
For example, a study by Hallberg et al. reported that 40-300 mg of calcium chloride has a dose-dependent inhibitory effect on the absorption of 5 mg of non-heme iron sulfate. Additionally, 165 mg of calcium chloride diminished the absorption of 5 mg of heme iron. On the other hand, a study evaluating the effect of calcium carbonate on the absorption of non-heme iron sulfate taken on an empty stomach did not support the hypothesis of inhibition.
It is worth noting that the interaction between calcium and iron may be complex. While calcium can inhibit iron absorption, the effect may be short-lived, and adaptation may occur over time. Additionally, the impact of calcium on iron absorption may depend on the specific forms of calcium and iron involved, as well as the presence of other dietary components.
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Frequently asked questions
Calcium is the most abundant mineral found in the human body, with most of it being found in the teeth and bones. It helps form and maintain healthy teeth and bones and prevents osteoporosis. It is also important for nerve and muscle function and heart health.
Iron is an essential component of haemoglobin, a protein in red blood cells that helps carry oxygen throughout your body. It is also vital for a fully functioning immune system. Iron is not made in the body and must be absorbed from food.
Dairy products such as milk, yoghurt, cheese, and buttermilk are excellent sources of calcium. For those who don't consume dairy, calcium can be found in tofu, ready-to-eat cereals, and calcium-fortified orange juice and soy milk. Lean meat, poultry, pork, and seafood are good sources of iron, as are beans, spinach, tofu, eggs, and iron-fortified breakfast cereals.
