Iron is essential for oxygen transport in the blood. Iron deficiency affects more than 25% of the world's population and is the most common cause of anemia. Daily requirements are 8mg for men and 18mg for women of childbearing age.
Combine plant-based iron foods with vitamin C (lemon, pepper) to multiply absorption by 2-3x. Avoid coffee and tea with main meals.
Adult men need 8mg/day. Women of childbearing age need 18mg/day due to menstrual losses. Pregnant women: 27mg/day.
Among common foods, spices like turmeric (41mg), dark chocolate 85% (12mg) and textured soy (9.2mg) lead the ranking.
Heme iron (animal) is absorbed at 15-35%, while non-heme iron (plant) only at 2-20%. However, vitamin C can triple the absorption of plant iron.