Iron is a mineral that is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen to various parts of the body. It is important for maintaining proper energy levels, brain function, and a healthy immune system.

Iron deficiency can lead to a condition called iron deficiency anemia, characterized by fatigue, weakness, pale skin, shortness of breath, and decreased immune function. It can also affect concentration and cognitive abilities, impair physical growth in children, and increase the risk of complications during pregnancy.

Iron can be found in both plant-based (non-heme) and animal-based (heme) foods. Good sources of iron include red meat, poultry, fish, legumes, tofu, spinach, fortified cereals, and nuts.

The recommended daily intake of iron varies based on age and gender. For adult men, it is around 8 mg, while for adult women, it is 18 mg due to the monthly loss of iron during menstruation. Pregnant women may require up to 27 mg per day.

Vitamin B12 is a water-soluble vitamin that plays a crucial role in nerve function, DNA synthesis, red blood cell production, and the metabolism of carbohydrates, fats, and proteins. It is also essential for the proper functioning of the brain and nervous system.

Vitamin B12 deficiency can cause fatigue, weakness, tingling or numbness in the hands and feet, difficulty maintaining balance, memory problems, and depression. In severe cases, it can lead to nerve damage and irreversible neurological disorders.

Vitamin B12 is primarily found in animal-based foods such as meat, fish, dairy products, and eggs. Vegans and vegetarians can obtain vitamin B12 from fortified plant-based foods or through supplements.

The recommended daily intake of vitamin B12 for adults is around 2.4 mcg. However, higher amounts may be required for pregnant and breastfeeding women.

Folic acid, also known as folate, is a B-vitamin that is essential for cell division, DNA synthesis, and the production of red blood cells. It is particularly important during periods of rapid growth and development, such as pregnancy.

Folic acid deficiency can lead to anemia, characterized by fatigue, weakness, shortness of breath, and pale skin. It can also cause neural tube defects in babies if a pregnant woman does not consume enough folic acid.

Good sources of folic acid include leafy green vegetables, citrus fruits, legumes, fortified grains and cereals, liver, and yeast extract.