#7. IRON
PAPER
Iron is important for growth and development and crucial in the formation of healthy blood cells, which carry oxygen throughout the body and, therefore, help us to strengthen our immune system and healthy feet.
Iron from animal products is easier to absorb than iron from plants, but if you have plenty of vitamin C-rich foods (such as orange juice with your breakfast cereal), it helps.
SOURCES
Liver, lean red meat, seafood, and canned fish, egg yolks, fortified breakfast cereals, dried fruits such as prunes, apricots and figs, nuts, seeds, dark green leafy vegetables, and seaweed, baked beans and other legumes, and oat and wheat bran.