Calcium and iron on a vegan diet
My bodily situation forces me to have a vegan diet (and the unhealthiness of the substance formally known as 'milk', as well as the extreme cruelty of the dairy farming industry would probably lead me to be vegan even if I could digest milk). So, some people may ask: "how do you get your calcium and iron?"
The answer is not: "you must eat dairy products!", or "you must take this kind of supplement!".
The dairy industry has long perpetuated the myth that calcium is only available from milk (much like the meat industry has perpetuated the myth that the only way to get protein is by eating lots of meat). It is a testimony to the power of advertising that we believe these seemingly "universally acknowledged truths". Calcium is, in fact, available from a variety of vegetables, in much greater quality and quantity than it is present in milk.
Taking a supplement is also not the answer. The body and different types of foods work as an integrated system, each supporting each other. So, just popping a pill with the necessary mineral simply results in that substance passing through the body, unabsorbed.
You can eat as much calcium as you like, but without doing any exercise it won't be absorbed into your bones. Without exercise calcium goes into your joints instead. The result: stiff joints (arthritis) and weak bones (osteoporosis). Calcium supplements have also been shown to increase the risk of diabetes, heart disease and kidney stones.
Moreover, Calcium dependents on vitamin D and magnesium to aid its absorption. The best way to get vitamin D is to spend 5 - 10 minutes in sunlight every day (without sunglasses or sunscreen). The best way to get magnesium is to eat seeds, nuts and whole grains. So, calcium, magnesium, exercise and sunlight must be taken together in order for the calcium to be absorbed (as explained in greater detail in these videos). Calcium and protein, however, do not go well together. People who consume too much protein also absorb less calcium, especially if the two are taken together.
Interestingly, however, calcium and dark fruit juices inhibit the absorption of iron in the body. To help the absorption of iron, vitamin C is required. Great sources of vitamin C are lemon or orange juices.
On the other hand, dark fruit juices (like red grape juice) are good for removing toxins in the food. So, when eating food which is unhealthy or full of pesticides (basically anything non-organic), it is a good idea to also take some dark fruit juice with it in order to remove at least some of the toxins.
So, everything works together in a web of interrelation and support. There are no quick fixes. A holistic healthy lifestyle is required.