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IRON
| Benefits | Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones |
| Good Food Sources | Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products |
| Recommended Daily Allowance | 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg |
| Upper Limit per day | 45 mg |
| Did You Know? | Red meat, poultry, eggs, fruits, green vegetables, fortified bread, and grain products |