Food High In Iron & Calcium

Iron is utilized in oxidation-reduction chemical reaction enzymes present in every cell and serves as a piece of electron carriers in the electron transport chain which manufactures ATP (energy). The forming of collagen, amino acids, hormones and neurotransmitters are also reliant on the use of iron dependent enzymes. The majority of iron in the body is stored either in the muscles myoglobin or in the red blood cells hemoglobin.
Calcium plays a significant role in bone growth, strength and density. According to Francesco Branca, a research fellow at the National Institute of Nutrition, calcium accounts for approximately 70 percent of the body's bone weight. Bone and tooth growth are heavily influenced by proper calcium intake. Calcium also plays roles in muscle contraction, blood clotting, nerve function, immunity and blood pressure. The majority of foods, with the exception of fats and oils, contain some calcium and iron; however, the foods with the highest amounts of both minerals are legumes and some vegetables. Dairy products and fish contain some of the highest amounts of either calcium or iron of any foods.
According to "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes, calcium inhibits iron absorption. Therefore, they recommend against taking calcium supplements with iron supplements or iron-rich meals to ensure proper absorption.

Vegetables

Vegetables are a nutrient-dense food. Nutrient-dense foods posses a high ratio of nutrients per calorie. The American Heart Association recommends eating 4 to 5 servings of vegetables a day. Vegetables high in both calcium and iron include (serving size, mg calc, mg iron):
Beet greens ( ½ cup, 83, 1.37)
Broccoli spears (1, 72, 1.21)
Cooked Chinese cabbage (1 cup, 158, 1.77)
Cooked Swiss chard (1 cup, 102, 3.96)
Cooked fresh collard ( ½ cup, 133, 1.1)
Cooked dandelion greens (1 cup, 147, 1.89)
Cooked from frozen kale (1 cup, 179, 1.22)
Cooked frozen okra (1 cup, 177, 1.23)
Cooked fresh spinach ( ½ cup, 122, 3.21)
Cooked frozen spinach ( ½ cup, 145, 186)
Cooked Tahitian taro (1 cup, 204, 2.14)
Cooked frozen turnip greens (1 cup, 249, 3.18)

Legumes, Nuts and Seeds

Legumes are a rich source of fiber, amino acids, vitamins, minerals as well as calcium and iron. The American Heart Association recommends eating 3 to 5 servings per week of legumes, nuts, and/or seeds.
Legumes high in calcium and iron include (1 cup measure, mg of calc, mg of iron):
Garbanzo beans (80, 4.74)
Great northern beans (120, 3.77)
Kidney beans (61, 3.23)
Navy beans (127, 4.51)
Cooked fresh black-eyed peas (210, 1.84)
Dry roasted soybeans (240, 6.8)
Nuts and seeds high in calcium and iron include (serving size, mg calc, mg iron):
Dry roasted almonds (1 cup, 367, 6.22)
Brazil nuts (1 cup, 224, 3.4)
Hazelnuts (1 oz, 32, 1.32)
Dry roasted pistachios (1 cup, 141, 5.38)
Roasted pumpkin kernels (1 cup, 98, 33.91)

Dairy and Fish

Dairy products and fish contain all eight essential amino acids. Essential amino acids are those that the body cannot synthesize and must acquire from the diet. These food groups are also rich sources of vitamins and other minerals.
Fish products high in calcium and iron include (serving size, mg calc, mg iron):
Baked or broiled bass (4 oz, 116, 2.16)
Baked or broiled ocean perch (4 oz, 155, 1.33)
Canned sardines (4 oz, 432, 3.3)
Canned clams (1 cup, 147, 44.74)
Cooked blue crab (1 cup, 123, 1.07)
Eastern raw oysters (1 cup, 112, 16.52)
Dairy products contain high amounts of calcium, but only two contain over 1 mg of iron per serving. Part skim ricotta contains 669 mg of calcium and 1.08 mg of iron per cup and nonfat milk contains 223 mg of calcium and 1.23 mg of iron per cup.