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Iron is an essential mineral required for numerous physiological functions, including oxygen transport, energy production, and immune system support. It is a key component of hemoglobin, the protein in red blood cells that carries oxygen to the body’s tissues.
Importance: Iron is vital for maintaining healthy energy levels, supporting brain development, and ensuring proper muscle function. In children and pregnant women, iron is critical for growth and development. Deficiency can lead to anemia, characterized by fatigue, weakness, and a compromised immune system.
Daily Need: Men: 8 mg Women (19-50 years): 18 mg Pregnant women: 27 mg Breastfeeding women: 9 mg Rich Vegetarian Sources: Leafy greens: Spinach, kale, and Swiss chard Legumes: Lentils, chickpeas, and black beans Nuts and seeds: Pumpkin seeds, sunflower seeds, and almonds Whole grains: Quinoa, brown rice, and fortified cereals
Vegetables: Broccoli, sweet potatoes, and peas Dried fruits: Apricots, raisins, and figs Tofu and tempeh Including these iron-rich foods in your diet, paired with Vitamin C sources like oranges or tomatoes, enhances iron absorption and prevents deficiency.