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Unlock This CourseYour body needs many different nutrients to work properly and mineral ions are some of the most important. Think of them as tiny building blocks that help your body function every single day. Two of the most crucial mineral ions are calcium and iron - without them, you'd struggle to move, breathe and even think clearly!
Unlike vitamins that your body can sometimes make, mineral ions must come from the food you eat. Your body is like a complex machine and calcium and iron are essential parts that keep everything running smoothly.
Key Definitions:
Calcium is like the concrete in a building - it provides structure and strength. About 99% of your body's calcium is stored in your bones and teeth, making them hard and strong. The remaining 1% circulates in your blood, helping muscles contract and nerves send messages.
Iron is the superhero of mineral ions! It's the key component of haemoglobin in your red blood cells, which carries oxygen from your lungs to every cell in your body. Without iron, your cells would literally suffocate.
Calcium is probably the mineral ion you hear about most, especially when adults tell you to drink your milk! But calcium does much more than just build strong bones and teeth.
Calcium is incredibly busy in your body, working 24/7 to keep you healthy and active. Here are its main jobs:
Calcium combines with phosphate to form calcium phosphate, which makes bones and teeth incredibly hard. Your skeleton is constantly being rebuilt and calcium is the main ingredient!
Every time you move - whether it's blinking, walking, or your heart beating - calcium helps your muscles contract. It acts like a switch that turns muscle contraction on and off.
Calcium helps nerve cells communicate with each other by enabling the release of chemical messengers called neurotransmitters. This is essential for everything from thinking to reflexes.
Getting enough calcium isn't just about drinking milk! Many delicious foods are packed with this essential mineral:
During your teenage years, you're building about 45% of your adult bone mass! This is why getting enough calcium now is so important. A 15-year-old needs about 1000mg of calcium daily - that's roughly equivalent to 3 glasses of milk or 4 slices of cheese. Peak bone mass is usually reached by age 30, so the calcium you consume now is like making deposits in a bone bank account for later life.
Iron might seem like something you'd find in a toolshed, but it's actually one of the most important minerals in your body. Without iron, you'd feel tired, weak and unable to concentrate - and that's just the beginning!
Iron is essential for several critical processes, but its most important job is helping you breathe - not through your lungs, but at the cellular level.
Iron is the central atom in haemoglobin, the protein that makes blood red. Each haemoglobin molecule can carry four oxygen molecules from your lungs to your tissues.
Iron helps enzymes in your cells convert glucose and oxygen into energy (ATP). Without iron, your cellular power plants can't work efficiently.
Iron supports your immune system by helping white blood cells fight off infections and diseases. It's also needed for DNA synthesis and cell division.
Not all iron is created equal! There are two main types of iron in food and your body absorbs them differently:
Sarah, a 16-year-old vegetarian, started feeling constantly tired and struggled to concentrate in lessons. Her doctor discovered she had iron deficiency anaemia - her haemoglobin levels were too low to carry enough oxygen around her body. By eating more iron-rich plant foods with vitamin C (which helps iron absorption) and taking iron supplements, Sarah's energy levels returned to normal within three months. This shows why balanced nutrition is especially important for vegetarians and vegans.
When your body doesn't get enough calcium or iron, serious health problems can develop. Understanding these helps explain why these minerals are so important.
Calcium deficiency can lead to several problems, particularly affecting bones and teeth:
Iron deficiency progresses through stages, with iron deficiency anaemia being the most severe:
Just eating foods rich in calcium and iron isn't enough - your body needs to be able to absorb and use these minerals effectively.
Helpers: Vitamin D (from sunlight), lactose (milk sugar), adequate protein
Hindrances: Too much fibre, caffeine, or phosphorus can reduce absorption
Helpers: Vitamin C, meat proteins, cooking in iron pans
Hindrances: Tea, coffee, calcium supplements and whole grains can inhibit iron absorption
To maximise mineral absorption: drink orange juice with iron-rich meals, get some sunlight for vitamin D to help calcium absorption, avoid drinking tea or coffee with iron-rich meals and space out calcium and iron supplements as they compete for absorption. Remember, your body is smart - it absorbs more when you need more!