Iron is needed for growth and development, metabolism and for some hormone production. The body uses Iron to make hemoglobin, a protein in red blood cells which transports oxygen from the lungs to all other parts of the body, and myoglobin, a protein that provides oxygen to muscles. 

Natural Sources:

Non heme Iron - pumpkin seeds, cashews, pine nuts, hazelnut, pecan, almond, white beans, lentils, spinach, Swiss chard, dark chocolate, cocoa powder, tofu.

Heme Iron - shrimp, mussels, oysters, beef, turkey.