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 Why Calcium and Iron Are Vital for Our Body? Calcium and iron, though they seem very different at first glance, are actually two sides of the same coin. Both are essential to our bodies' proper functioning. Iron is a mineral that we need for the production of hemoglobin: a protein in red blood cells that carries oxygen from the lungs to the body's tissues and returns carbon dioxide from the tissues back to the lungs. Calcium, on the other hand, is a mineral that helps build and maintain strong bones. It also plays an important role in muscle function, nerve signaling, and immune function. Our bodies only absorb about 20 percent of the iron in foods—and even then it can't be reused by our bodies like calcium can be. That means it's especially important to be conscious of your iron intake and to try to get enough each day—we recommend at least 18 milligrams per day for adults. For  calcium and iron , you'll want to aim for 1,000 milligrams per day for adults between

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