Heme- and non-heme irons are the two types of iron. Heme-iron is derived from animal-based food while non-heme iron is taken from plant-based foods. Iron needs help in order to be ingested properly. Vitamin C is needed for non-heme iron to be absorbed. Moreover, iron is necessary for building muscles and keeping the blood healthy.

Is there anything you could do to increase the absorption of iron, apart from eating more of it in your diet? Your grandmother probably had the best answer: cooking with a black iron skillet can be a valuable source of contaminant iron. It can increase the iron content of a meal from anywhere between 30% to 100%.

There are dozens of food sources containing high levels of magnesium that can be easily integrated into your diet. From fruits and vegetables to grains, you'll find that eating small portions of these magnesium-rich foods each day will easily satisfy your recommended daily allowance. Magnesium is essential to more than 300 biochemical reactions in the human body.

Magnesium is an essential element, which influences many enzymes needed for protein digestion, energy production and nerve/muscle message transmission.Magnesium helps with the formation of bones and teeth and assists in the absorption of calcium and potassium.

A mere twenty-five percent of people in this country get the recommended daily intake (RDI) of 420 mg. of magnesium. Foods that contain magnesium include nuts, whole grains, unpolished rice, legumes and leafy green vegetables like spinach. Unfortunately, these foods are left out of most people's diet due to relying on highly processed foods and drinks.

Adults over 31 should get 420 milligrams/day for men; 320 milligrams/day for non-pregnant women. "Magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells," explains Guosong Liu, Director of the Center for Learning and Memory at Tsinghua University in Beijing.

For the magnesium in your food to be of benefit to you, your body has to absorb it. The magnesium in food is water-soluble, so you do not have to combine magnesium-rich foods with fat to slow down your digestion to "catch" magnesium. You only have to avoid certain foods and beverages that interfere with the absorption of magnesium. They include alcohol, caffeine, sugar, and fat-but you do not have absolutely to avoid these pleasurable additions to your diet absolutely to get magnesium from food.

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