Iron

In addition to helping the body make new red blood cells and DNA, iron also helps the blood carry oxygen. Energy metabolism also requires it. Fatigue and a weakened immune system are signs of low iron levels, which can cause anemia.

For adult men and post-menopausal women, the RDA is 8 mg. Adult women should aim for 18 mg per day, while pregnant women should aim for 27 mg per day. The two types of iron are heme and non-heme. Only animal products have heme iron, whereas plants contain non-heme iron. Vegans are often recommended to aim for 1.8 times the normal RDA because heme iron is easier to absorb from your diet than non-heme iron. Vegans who consume insufficient amounts of iron should try to increase their intake of iron-rich foods such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Foods with added iron, such some plant milk, enriched bread, and cereals, can be beneficial. Additionally, avoiding coffee or tea with meals, and mixing foods high in iron with sources of vitamin C can all help improve iron absorption. Get your hemoglobin and ferritin levels checked by a healthcare professional to see whether supplements are required.