A range of minerals are important for good health, however iron and calcium are of special importance, particularly for women.

Iron

Iron is an important part of your red blood cells which carry oxygen to the muscles and brain. Low iron levels can reduce your ability to deliver oxygen and can lead to fatigue and impaired immune function. The best source of iron is lean red meat. Chicken, legumes, eggs, spinach, nuts and fortified foods such as breakfast cereal also contain iron.

Calcium

Calcium is essential for strong and healthy bones. Dairy foods, such as low-fat milk, yoghurt and cheese, are rich sources of calcium. Non-dairy alternatives include fortified soy milk, canned salmon (including bones!), green leafy vegetables and nuts.

Increasing the level of iron and calcium in your diet can be done by small simple changes.  You do not need to go overboard but simply be mindful of the foods suggested above and their benefits.  By incorporating more of these foods into your diet you will improve your long term health. 

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