Nutrition Facts & Figures
Iron
Why it's so important: Without enough iron, bone marrow can't produce enough red blood cells and you can develop anemia, which leaves you weak, short of breath, irritable and prone to infection. Slow to develop, this disorder often goes undiagnosed.
Recommended daily amount for women: 15 mg
How much the typical woman gets: 11 mg
Tips for boosting your intake: Iron from meat is absorbed more readily than iron from plant sources like beans, peas and nuts. To increase your absorption of plant-based iron, consume vitamin-C-rich foods and beverages: Drink orange juice with breakfast cereal or put extra tomatoes on your bean burrito. If you're diagnosed with iron-deficiency anemia, your doctor will likely recommend a supplement.
Fiber
Why it's so important: A high-fiber diet reduces heart-disease risk and can help control your weight by making you feel fuller.
Recommended daily amount for women: 25-35 mg
How much the typical woman gets: 11 mg
Tips for boosting your intake: The less processed a food, the greater its fiber content. So eat plenty of fruits, vegetables and whole grains. Look for "whole wheat" on bread labels and compare the fiber contents. Some brands contain up to 5 grams per slice.
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