Food With Iron And B12


Food With Iron And B12 contains of a list of foods high in these nutrients. This can help with preventing anemia, improving energy, and maintaining a healthy attention span.

Have you ever wondered if there’s anything that can help you fight anemia? Well, in this article I will share with you some vegetables and seafoods that are high in iron.

Iron & B12/Folate Diet Advice


Iron-rich foods include:

  • dark-green leafy vegetables, such as watercress and curly kale
  • iron-fortified cereals or bread
  • brown rice 
  • pulses and beans
  • nuts and seeds
  • white and red meat
  • fish
  • tofu
  • eggs
  • dried fruit, such as dried apricots, prunes and raisins

You should also try and include foods from all major food groups in your diet, to ensure it is healthy and well-balanced. In particular, you should try to include foods and drinks containing vitamin C, as vitamin C can help your body to absorb iron.

However, high levels of some foods and drinks, as well as certain medicines, may make it harder for your body to absorb iron. These include:

  • tea and coffee
  • calcium, found in dairy products such as milk
  • antacids and proton pump inhibitors (PPIs), which are medications sometimes used to relieve indigestion
  • wholegrain cereals – although wholegrains are a good source of iron themselves, they contain phytic acid, which can stop your body absorbing iron from other foods and pills

Folic acid

Folic acid, known as folate in its natural form, is one of the B-group vitamins.

Folic acid has several important functions. For example, it:

  • works together with vitamin B12 to form healthy red blood cells
  • helps reduce the risk of central nervous system defects such as spina bifida in unborn babies

A lack of folic acid could lead to folate deficiency anaemia.

Good sources of folic acid

Folic acid is found in small amounts in many foods. Good sources include:

  • broccoli
  • brussels sprouts
  • liver
  • spinach
  • asparagus
  • peas
  • chickpeas
  • brown rice
  • fortified breakfast cereals

How much folic acid do I need?

Adults need 0.2mg of folic acid a day.

Folic acid cannot be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

However, if you are pregnant or thinking of trying to have a baby, take a 0.4mg (400 microgram) of folic acid supplement daily from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent birth defects of the central nervous system, such as spina bifida, in your baby.

If you have a family history of conditions like spina bifida (known as neural tube defects), you may need to take 5mg of folic acid each day until the 12th week of pregnancy. This is available on prescription from your GP. Women with diabetes and those taking anti-epileptic medicines should speak to their GP for advice.

What happens if I take too much folic acid?

Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.

An early symptom of vitamin B12 deficiency is anaemia. However, taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If a vitamin B12 deficiency is not noticed, it can eventually damage the nervous system.

This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

What does the Department of Health advise?

The Department of Health recommends that folic acid supplements are taken by women who are pregnant or thinking of having a baby (see above).

Women who are not pregnant or planning for a baby should be able to get all the folate they need by eating a varied and balanced diet.

If you are taking folic acid supplements, it is important not to take too much because this could be harmful.

Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.

Vitamin B12

Vitamin B12 has several important functions and is involved in:

  • making red blood cells and keeping the nervous system healthy
  • releasing energy from the food we eat
  • processing folic acid

A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.

Good sources of vitamin B12

These include:

  • meat
  • salmon
  • cod
  • milk
  • cheese
  • eggs
  • some fortified breakfast cereals

How much vitamin B12 do I need?

Adults need approximately 0.0015mg a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

However, because vitamin B12 is not found in foods such as fruit, vegetables and grains, vegans may not get enough of this vitamin.

What happens if I take too much vitamin B12?

There is not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.

What does the Department of Health advise?

You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If you take vitamin B12 supplements, do not take too much because this could be harmful.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

How to Boost Iron & B-12

How to Boost Iron & B-12

Both iron and vitamin B-12 play an important role in helping build red blood cells. If you’re feeling a little run down or foggy, you may have concerns about whether or not you’re getting enough of these blood-building nutrients in your diet. Luckily, they’re both found in a wide-variety of foods, making it easy for you to boost your intake. If you’re considering dietary supplements, talk to your doctor first to discuss your needs and the proper dosages.

What’s So Special About Iron and B-12?

Iron is a mineral your body needs to make hemoglobin, which is the component in your blood that carries oxygen to all your vital organs and tissues. Iron also assists in the production of certain hormones and connective tissue.

Like iron, vitamin B-12 also plays an important role in helping in the production of red blood cells. But it’s also needed for brain function and making DNA. Not getting enough of either one of these essential nutrients in your diet may affect blood production and lead to anemia, a medical condition that might cause you to feel fatigued, lightheaded or weak.

Boosting Your Iron

The best way to boost your iron intake is to eat a healthy diet that includes a wide variety of foods from all the food groups. Iron is found in meat, eggs, beans, veggies and fortified cereals. White beans, chickpeas, spinach and pumpkins seeds are some of the best vegetable sources.

However, when you’re trying to boost your intake of iron, it’s important to distinguish between the two types of iron: heme and nonheme. Heme iron is found in meat, poultry and seafood, while nonheme iron is found in beans, veggies, seeds, nuts and grains. Your body absorbs heme iron better than nonheme iron. However, that doesn’t mean you should discount the nonheme sources.

To maximize absorption of either type of iron, pair foods that are high in vitamin C with iron-rich foods. For example, have orange juice with your iron-fortified breakfast cereal, tomatoes on your turkey sandwich at lunch or a dish of broccoli with your brown rice and beans.

Boosting Your B-12

Vitamin B-12 isn’t found in as many food groups as iron, which might make it harder for certain groups of people to get. The best sources of vitamin B-12 include meat, poultry, seafood, cheese, yogurt, milk and fortified breakfast cereals. The B vitamin isn’t naturally found in any plant food, so if you’re a vegan who doesn’t eat any meat or animal products, you may have a harder time getting your vitamin B-12 than a meat eater. Fortified breakfast cereals may be your only option. If you’re a vegan and are considering vitamin B-12 supplements, talk to your doctor first for guidance.

Top Foods That Are High in Vitamin B12

Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or from supplements.

Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may want to track their diets closely to make sure they’re getting enough.

Here are 12 foods rich in vitamin B12 to add to your shopping list.

B12 rich foods header
Helen Rushbrook/Stocksy United

Good sources of vitamin B12

1. Animal liver and kidneys

Organ meats are some of the most nutrient-packed foods. Liver and kidneys, especially from lamb, are rich in vitamin B12.

A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12

Lamb liver is also very high in copper, selenium, and vitamins A and B2

Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% of the DV for vitamin B2 and selenium .

B12 content

A 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains up to 3,571% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV.

2. Clams

Clams are small, chewy shellfish that are packed with nutrients.

This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV in just 20 small clams (190 grams) .

Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving.

Plus, clams have been shown to be a good source of antioxidants.

Interestingly, the broth of boiled clams is also high in vitamin B12. Canned clam broth has been shown to provide 113–588% of the DV per 3.5 ounces (100 grams) .

B12 content

A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.

3. Sardines

Sardines are small, soft-boned saltwater fish. They’re usually sold canned in water, oil, or sauces, though you can also buy them fresh. Sardines are especially nutritious because they contain good amounts of almost every single nutrient.

A 1-cup (150-gram) serving of drained sardines provides 554% of the DV for vitamin B12.

Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health .

B12 content

One cup (150 grams) of drained sardines contains up to 554% of the DV for vitamin B12.

4. Beef

Beef is an excellent source of vitamin B12.

One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12

Also, the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc .

B12 content

A 3.5-ounce (100-gram) serving of beef contains about 5.9 mcg of vitamin B12. That’s 245% of the DV.

5. Fortified cereal

This source of vitamin B12 may work well for vegetarians and vegans because it’s synthetically made and not derived from animal sources .

Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.

For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams) .

The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron.

Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations .

In fact, one study showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly .

If you choose to use fortified cereal to increase your vitamin B12 intake, make sure to choose a product that’s low in added sugar and high in fiber or whole grains.

B12 content

Cereal fortified with vitamin B12 may also help you increase your vitamin B12 levels. One cup (59 grams) of Malt-O-Meal Raisin Bran provides 62% of the DV.

6. Tuna

Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals. It contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles .

This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3 .

Canned tuna also contains a decent amount of vitamin B12. In fact, a can (142 grams) of light tuna canned in water contains 152% of the DV .

B12 content

A 3.5-ounce (100-gram) serving of cooked tuna provides 10.9 mcg of vitamin B12. That’s 453% of the DV.

Foods Containing Iron & Vitamin B-12

Iron and vitamin B12 are vital to healthy blood functioning. According to the University of California, iron and B12 are essential to the production of hemoglobin, the portion of blood that carries oxygen to cells and tissue. The essential nutrients that drive blood efficiency are found in food sources and through vitamin supplements.

red meat is just one food we get iron from (Image: Mark Stout/iStock/Getty Images)

Fortified Foods

some cereals are iron and vitamin B12 fortified (Image: George Doyle/Stockbyte/Getty Images)

Many foods are fortified with iron and vitamin B12 to help consumers achieve standard requirements. Cereals often have additional iron added. According to the University of California, brand names that carry the highest amount of iron are Most, Total and Product 19, with 18 mg in every serving. Soymilk is a natural source of iron that usually is fortified with ample amounts of B12 for a complete blood boosting formula.


B12 can be found in yogurt and other diary products (Image: nensuria/iStock/Getty Images)

Milk and other dairy products provide small amounts of iron, increased with fortified supplements. B12 also is present in milk and other dairy products such as cheese, yogurt and butter.


B12 is present in most fish (Image: eskymaks/iStock/Getty Images)

Red meat is high in iron and vitamin B12, according to the National Anemia Action Council. Organ meats such as liver and kidney are the highest source of iron from animal products. Other meats that contain sufficient amounts of iron for blood health include oysters, chicken, pork, turkey and most breeds of fish. B12 also is abundantly present in most meat, poultry and fish.

Leafy Vegetables

chard is a great source of iron (Image: jrwasserman/iStock/Getty Images)

Dark green leafy vegetables contain iron that can be difficult for the body to digest. Combining the greens with vegetables and fruit high in vitamin C helps with iron absorption, according to the National Anemia Action Council. B12 also is evident in most dark green leafy vegetables, such as chard, spinach, kale and mustard greens.

Other Food

eggs are a source of both iron and B12 (Image: HandmadePictures/iStock/Getty Images)

Iron and vitamin B12 can be found in a variety of common foods. Eggs contain both nutrients. Grains that are high in iron such as breads, pastas and rice often have added vitamin B12. Egg yolks contain both iron and B12 vitamins, as do various nuts such as almonds and peanuts. Brewer’s yeast is a commonly used source of iron and B12 by vegetarians. Soy-based products such as vegetarian burgers and tofu often are fortified with additional vitamin B12, according to the National Heart, Lung and Blood Institute. Additionally, singularly effective sources of iron include dried fruit, prune juice, peas and lentils.

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