Iron

Iron:

What is it: A common metal that's essential to nearly all life forms.

Iron is a mineral essential for life. It is present in every living cell and is necessary for the production of hemoglobin (primary component of red blood cells), myoglobin (major protein of muscle cells), and certain enzymes. Iron, along with calcium, are the two major deficiencies of American women (one of the reasons due to menstruation and bleeding), and this deficiency can cause weakness, inability to concentrate, the susceptibility to infection, impaired performance, and in general, ill health. Other people at risk of iron deficiency include dieters, vegetarians and athletes. Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin c) enhances absorption. Iron is necessary for proper metabolization of B vitamins.
 
Why you need it: Key for oxygen transport, cell growth, and immunity.
 
BEST SOURCES

Chicken liver (3.5 ounces, 100 calories)
70 percent daily value

Soybeans (1 cup, 297 calories)
50 percent daily value

Spinach (1 cup, 40 calories)
36 percent daily value

Tofu (4 ounces, 86 calories)
34 percent daily value

Sesame seeds (1/4 cup, 205 calories)
30 percent daily value

Kidney beans (1 cup, 225 calories)
29 percent daily value

Venison (4 ounces, 180 calories)
28 percent daily value

Lima beans (1 cup, 215 calories)
25 percent daily value

Beef tenderloin (4 ounces, 240 calories)
23 percent daily value

Roast turkey (3.5 ounces, 220 calories)
10 percent daily value

(Courtesy of Eat This Not That and nutriherb.net)