Iron helps 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 up to a maximum of 45 mg per day
Sources: Raisons, pears ,artichoke, kelp, 100g of spirallina = 30mg, 1oz of wheatgrass juice = .66mg, 1oz spinach juice = .77 mg, 200g of figs = 4mg, 164g of oatmeal = 6.4mg, 170g of quinoa = 15.7 mg,
Take some Vitamin C with iron to help with absorption, also soaking nuts and grains will help release phytates so to maximise absorption of Iron.