Iron

Hemoglobin, the pigment in red blood cells that carries oxygen around the body via the bloodstream, cannot be produced without iron. A shortage of this mineral quickly shows itself in breathlessness, as the heart pumps faster and the lungs try to increase the body’s oxygen intake. Iron is also required for the manufacture of myoglobin, another pigment that stores oxygen in muscles.

Iron-containing enzymes assist in the conversion of beta-carotene (found in many deeply pigmented plant foods such as carrots, red peppers, apricots, and cantaloupes) into the active form of vitamin A. Other iron-containing enzymes are needed for the synthesis of DNA and RNA, and for the synthesis of collagen, which is essential for healthy skin, gums, teeth, cartilage, and bones.

Women, from the onset of monthly periods until menopause, need almost twice as much dietary iron as men. Lack of adequate dietary iron can result in iron deficiency anemia, with chronic infections of the ears, gums, and skin, excessive tiredness and lack of stamina, as well as a pale complexion. More of the iron from plant sources such as chickpeas, lentils, and seaweed, all deep green, fresh vegetables and sprouts, along with most sea vegetables, is absorbed if it is accompanied by food or drinks containing whole-food vitamins C.