Iron is a major component of hemoglobin, which transports oxygen throughout your body. ... The RDA for vegetarians, for example, is 1.8 times higher than for meat eaters.

For lactating women, the RDA is 9 milligrams of iron. The RDAs are general recommendations, notes Clark, and needs may differ based on individual health history. For example, ...

Unlock the secret to vibrant health-discover how simple plant-based foods can keep your iron levels soaring without meat.

There are always iron supplements (with the okay of your doc, of course), but it’s actually pretty easy to reach your iron RDA with food. That’s why Moore and Sheth helped us compile a list of ...

—Vitamin A: RDA, 900 micrograms for men, 700 for women. Found in carrots and other dark-colored vegetables and fruits. Upper limit, 3,000 micrograms. ...

The Nutrition Twins note that turkey breast is a good source of heme iron, the iron that is more easily absorbed than plant (non-heme) iron, providing 1.4 mg in 3-1/2 ounces of turkey.