Most of the iron in our bodies is in our blood.

Some functions of iron are: forms hemoglobin in the blood, assists with protein metabolism, helps immune and respiratory systems.

Foods rich in iron include: meat, clams, oysters, mussels, tofu, lentils, beans, and eggs.

Men and post-menopausal women don’t tend to lose very much iron.


Iodine is found in small amounts in the body.

Some functions of iodine are: helps thyroid function and energy production.

Foods rich in iodine include: seaweed, fish, eggs, potatoes, and beans.


Copper is found in small amounts in the body.

Some functions of copper are: helps iron to form hemoglobin in the blood, part of several enzymes, anti-inflammatory, antioxidant, assists nervous system and collagen formation.

Foods rich in copper include: crab, mushrooms, sesame seeds, beans, cashews, lentils, hummus, spinach, asparagus, kale, chard, and hazelnuts.


Sodium is one of the body’s electrolytes, it helps maintain fluid balance in the body.

Some functions of sodium are: maintain acid-alkaline balance in the body, contracts muscles, sustains blood pressure, helps transport nerve impulses and transfer nutrients.

Foods rich in sodium include: fish, seaweed, eggs, coconut water, salt, and chard.  Foods with sodium added in are: cheese, hummus, and bread.

Sodium tends to be high in American diets because it’s found in processed foods.