Best source of iron and calcium

Question
Hi, I would like to know the best sources of calcium and iron in fruits and vegs.  This is for my daughter who is a very picky eater.  She is 4-1/2 now and very very energetic. So, really want her to have something healthy and nutritious at at least 3 square meals a day :).  Thank you.

Answer
Hello Jyashree!

Thank you for your nutrition question.  I am glad that you are making sure that your daughter gets plenty of calcium in iron in her diet.  The best sources of calcium in vegetables are some green, leafy vegetables ?including broccoli, collard greens, kale, mustard greens, turnip greens and bok choy or Chinese cabbage.  On the other hand, fruit is not a good source of calcium unless your daughter is drinking calcium fortified fruit juice.

The best sources of iron in vegetables are broccoli and bok choy, they are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.  The best source of iron in fruit would be apricots, dried, cooked, or unsweetened.  


In addition, these foods are all iron absorption enhancers

Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit and other Vitamin-C rich fruits

Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers.

To 揵ump up?the calcium in every meal you eat, the Women's Sports Medicine Center at the Hospital For Special Surgery in New York offers the following suggestions :

Here is a sample meal plan that you can try with your dauther.

FOR BREAKFAST  

 CALCIUM-FORTIFIED ORANGE JUICE

CALCIUM-FORTIFIED CORN FLAKES

Banana

8 OZ OF SKIM MILK


  FOR LUNCH

 Turkey and LOW-FAT CHEESE sandwich on whole grain bread, sliced tomato, lettuce and low-fat mayo or mustard  

Fresh fruit salad topped with  a few almonds



FOR SNACK TIME

1 CUP LOW-FAT VANILLA YOGURT  or

1 CUP hot chocolate made with STEAMED SKIM MILK  

 

Dinner
  
Cream of broccoli/cheese soup

6 baked Chicken nuggets

Herbed brown rice  

 1 medium orange sliced

For more answers to your nutrition questions check out "Ask the Nutritionists: Answers to Your Nutrition Questions" by George Rapitis, available at www.authorhouse.com, online, or your favorite bookstore.

-George Rapitis, MS
www.juiceblend.com  

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