Iron.
Benefits:
One of the primary functions of iron is to bind oxygen in red blood cells for the delivery of oxygen to body tissues.
Optimum:
The USDA recommends that you get at least 18 mg of iron per day. The RAO for iron is achieved by eating a balanced diet (of appropriate calories) rich in fruits, vegetables, and whole grains, without supplementation.
Good Sources:
Bran flakes, Oysters, Clam, Wheat Flakes, Whole grain Wheat flour, Lentils
