The best sources of calcium are regular or low-fat milk, yoghurt and cheese. Canned fish are rich in calcium, and almonds, tahini paste, oranges and some vegetables provide smaller quantities. Iron is needed for making red blood cells. If you don't have enough, you'll feel constantly tired and eventually become anaemic. Women need twice as much iron as men.
Teenagers also have high iron requirements.
The richest food sources for iron are red meats. Chicken, turkey and fish have smaller quantities. Spinach is a wonderful source of vitamins but its iron cannot be absorbed by humans. Zinc is a mineral which is important in growth and reproduction, in the structure of the membranes around all body cells and is also needed for wounds to heal. There is very little in fruits and vegetables.