Pump some iron (into your meals) to help hemoglobin, a component of red blood cells, and myoglobin (hemoglobin’s counterpart in muscles) bring oxygen to all the cells that need it.

Iron is also important in the production of amino acids, collagen, neurotransmitters, and hormones.

Since this mineral is more easily absorbed from red meat and poultry, vegetarians and vegans may want to consider iron supplements, or at least consume more iron-rich fruits and leafy green vegetables.

But don’t go too crazy for iron: Acute overdose of iron can be lethal, and general excess can cause GI irritation, nausea, vomiting, diarrhea, and constipation.

What You Need:

  • Men = 8 mg
  • Women = 18 mg

How to Get It:

  • Consider beef (2.32 mg per 3 cooked ounces)
  • oysters (5.04 mg per 6 medium oysters)
  • raisins (0.81 mg per small box)
  • Prune juice (2.28 mg per 6 fluid ounces)
  • Potatoes (1.87 mg per medium potato)
  • Cooked lentils (3.30 mg per half cup)
  • Tofu (2.15 mg per ¼ block), and cashews (1.89 per ounce)

What’s Too Much:

  • 45 mg