Iron and Calcium Foods

Calcium

Calcium is important for healthy bones and healthy teeth. It also plays an important role in the regulation of muscle contraction including the contraction of the heart muscle.

Calcium Foods

Dairy products including milk, yoghurt and cheese all contian calcium.

Non-Dairy Calcium Foods

Leafy Greens including kale and spinach

Soy drinks with added calcium

Fish where you eat the bones, eg sardines.

Chia seeds, almonds, sunflower seeds and sesame seeds.

Tofu – that contains calcium salt, check label.

Calcium Tip – Vitamin D helps the body use calcium. Check your D levels and if it is low, supplement with vitamin D to keep your bones healthy. 

Iron Foods

Iron is an essential nutrient that plays an important role in many body functions. Low iron can lead to low energy levels, shortness of breath, headaches, irritability, and dizziness. 

Iron Foods

Red meat, pork, chicken and turkey.

Seafood including shellfish and fish. 

Spinach and kale.

Legumes including red lentils and kidney beans.

Pumpkin seeds, sesame seeds, linseeds. 

Almonds and cashews. 

Quinoa

Soybeans and tofu.

Vitamin C Foods

Blackcurrant, broccoli, citrus fruit, guava, parsley, peppers, pineapple, rosehips, strawberries.