Final answer:
Calcium is vital for bone health and muscle functions, with dairy and leafy greens being prime sources. Iron, a trace mineral, is essential for oxygen transport in blood, with meats and legumes being key sources. Both minerals have potential health risks when deficient or in excess.
Step-by-step explanation:
Calcium: A Major Mineral
Calcium is a major mineral essential for the development and maintenance of strong bones and teeth. It also plays a vital role in blood clotting, muscle contraction, and nerve signal transmission. The main food sources of calcium include dairy products such as milk and cheese, leafy green vegetables like kale and broccoli, and fortified foods such as cereals and plant-based drinks. Calcium deficiency can lead to osteoporosis and rickets, whereas rare toxicity may result in kidney stones and impaired absorption of other minerals.
Iron: A Trace Mineral
Iron is a trace mineral crucial for the formation of haemoglobin, which carries oxygen in the blood. Rich dietary sources of iron include red meats, fish, poultry, lentils, beans, and fortified cereals. Iron deficiency can cause anaemia, characterized by fatigue and weakness, while toxicity can lead to organ damage, especially in the liver and heart.