Iron

Iron is a trace element essential to all organisms, except for a few bacteria. Iron is required for the formation of hemoglobin in red blood cells, which transports oxygen to tissues throughout the body, and for the production of white blood cells, which play an important part in the immune system. It is also important in energy production. This mineral is also crucial to metabolize essential B vitamins. Iron is found in plant sources such as green leafy vegetables, broccoli, spinach, dried fruits, nuts, sunflower seeds and pumpkin seeds as well as animal sources such as eggs, meat, liver, poultry and fish. Iron derived from meats is more easily absorbed by the body than iron from plant sources. Calcium and fiber reduce absorption of plant-based sources of iron, but vitamin C actually helps absorb iron more efficiently.