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2. Iron

The proteins present within our body require iron to transport oxygen and promote the growth of cells. Most of the iron consumed by the body is found within haemoglobin, which is basically the protein within our red blood cells that is responsible for transporting oxygen to all the tissues throughout the body.
You can obtain dietary irons in two basic forms. The first is heme iron, which can be obtained from animal-based foods, such as red meat, poultry and fish. Chicken liver is the richest food-based source of heme iron, just one serving can provide your body a whopping 11mg of iron, which makes up 61% of your daily dosage requirement for this mineral.
The second is nonheme iron, which can be obtained from plant-based sources, such as beans and lentils. For a scrumptious iron-rich meal, fix yourself a delicious dinner of chicken livers served with Madeira and caramelized onions.

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