A powerhouse essential for energy, B assists with the 12 production of red blood cells and helps iron create hemoglobin, which carries oxygen throughout the body, Glassman says. But since it’s found mostly in meat, vegetarians and vegans are often deficient. In fact, as many as 89 percent of vegans don’t get enough B from 12 food alone, a recent study in the journal Nutrition Research reported. Fit women need about 2.4 mcg daily. If you eat meat or fish, that’s pretty easy to achieve—3 ounces of salmon has 2.38 mcg and 3 ounces of beef, 3.88 mcg. But if you don’t, Glassman suggests consuming fortified foods such as soy milk (8 ounces, 2.7 mcg), fortified cereals (¾ cup, 6 mcg), and nutritional yeast (1 tablespoon, 2.4 mcg). Just be sure to split it up: The body can only absorb so much B at once. 12 Eat or drink roughly 25 percent of your daily target with each meal or snack.