Iron makes myoglobin, which oxygenates your muscles, and hemoglobin, which transports oxygen from your lungs to your body, according to the NIH.
You can acquire these benefits and avoid iron deficiency by eating iron-rich foods daily.
What is the recommended daily intake of iron?
The recommended daily allowance, or DV, of iron is mostly determined by your age group, gender, and eating habits, in addition to other factors.
The DV for women 19–50 years old is 18 milligrams, whereas the DV for men 19–50 years old is just 8 grams.
However, non-heme iron found in plants is not absorbed as well as heme iron, which means that vegetarians and vegans may require a higher iron intake than other people do in order to meet their body's needs.