What food are rich in calcium and iron
The richest sources of calcium include milk and milk products, beans ,nuts , molasses and fruits. however it cannot be absorbed unless vitamin D is available in the diet or from the action of the sun on the skin..The best sources calcium cheese, spinach, sardines,nuts blackstrap molasses. though milk is best known for its calcium contents it is relatively poor in magnesium. The others above provide a better proportion of magnesium.
Good sources of iron are brewer's yeast, blackstrap molasses, lamb's liver, pumpkin seeds, sesame seeds, tofu, soya flour , broad beans etc.there is however some consideration to be aware of if supplements which are unnecessary taken over a long period of time causing some problems to the health.
cheese+ milk+ milk products have lots of calcium. Beef has iron.spinach has iron
Calcium - milk & cheese.
Iron - beans-any kind, meat (chicken, beef, pig)
brocolli
Spinach
Milk and dairy products and meat has iron in it.
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