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Calcium
Calcium is a mineral that is needed to build strong bones and teeth throughout your life. Your body also uses calcium to move your muscles, maintain blood pressure and help heal wounds. If there is not enough calcium in your diet, calcium is taken from your bones. When this happens, your bones can become thinner and weak and may break easily.
Milk and milk products are the best sources of calcium. Other food sources of calcium include canned fish with bones, almonds, chickpeas, tofu, chia seeds and kale. Eat 3 to 4 servings of calcium-rich foods every day to help keep your bones strong.
You can also use simple tools and calculators to help you determine whether or not you are consuming enough calcium in your diet.
Check out the Osteoporosis Society of Canada for more information on bone health.
Iron
Iron is a mineral needed to form the part of your blood which carries oxygen to all of your cells. If your diet doesn't supply enough iron, you can feel tired and weak. Women, children, older adults and vegetarians may not get enough iron in their diet.
Meat, poultry and fish are the best sources of iron. The iron in plant-based foods such as beans, tofu and dark leafy greens is not as easily absorbed by your body. Eat a variety of foods from all food groups to get enough iron and other nutrients to help you feel your best.