Know the rich sources of Calcium & Iron

Gauri Rokkam
We all know the rich sources of iron and calcium.  More important is how to get these much needed minerals well absorbed into the body.
For calcium, get good amounts of calcium from plant sources, expose yourself to mild sun for 20-30 mins every day, consume citrus fruits, do physical activity of your choice every single day and consume natural sources of fats like nuts & seeds.
For iron, along with consuming good sources of iron, consume citrus fruits. Increase yellow & orange fruits & veggies (beta-carotene significantly increases absorption of the iron), adding fruits or honey or unrefined jaggery to foods such as whole cereals can boost iron absorption and add nutrients. Cook food in iron vessels. Just consume fresh coconut on an everyday basis & see how iron levels increase.
Do not consume caffeine (coffee, tea, chocolates) with meals. It will not allow iron absorption. Do not mix spinach with other greens(presence of oxalates in spinach does not allow iron absorption). Very high calcium intake inhibits the absorption of iron.
Gauri Rokkam, is a Holistic Nutritionist, Yoga Therapist & Lactation Consultant, and resident of Koramangala.