Iron is a component of red blood cells, which carry oxygen to the cells throughout your body. Dried peas and beans, nuts and seeds, legumes and whole grains contain good amounts of iron, as does blackstrap molasses, lean red meat, shellfish, poultry, fish, liver and other organ meats.
Your body needs manganese to make sex hormones, blood-clotting factors, connective tissue and bones. Pineapples, wheat germ, nuts and seeds, whole grains and legumes are rich dietary sources of manganese.
Zinc plays a vital role in reproduction, vision, growth, blood clotting, smell and the immune system. Black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens, tahini and sunflower seeds are good sources of zinc.
Grab a handful and run along now!