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, ...

For magnesium, the RDA is 400 mg for men aged 19-30 and 310 mg for women in the same age range. For people aged 31 or older, iron's RDA is 420 mg for men and 320 mg for women.

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 ...

Iron pops up in everything from oatmeal to rib-eye. But it's not the same from every source – and how much you absorb depends in part on what you eat with it.

—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.

12 percent of the RDA for vitamin C. 11% of the RDA for iron. RDA for riboflavin (B2): 11%. Beta-carotene-derived vitamin A: 9% of the RDA. Magnesium: 8 percent of RDA ...