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Foods Containing Iron & Vitamin B-12

author image Linda Ray
Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."
Foods Containing Iron & Vitamin B-12
red meat is just one food we get iron from Photo Credit Mark Stout/iStock/Getty Images


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.

Fortified Foods

Foods Containing Iron & Vitamin B-12
some cereals are iron and vitamin B12 fortified Photo Credit 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.


Foods Containing Iron & Vitamin B-12
B12 can be found in yogurt and other diary products Photo Credit 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.


Foods Containing Iron & Vitamin B-12
B12 is present in most fish Photo Credit 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

Foods Containing Iron & Vitamin B-12
chard is a great source of iron Photo Credit 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

Foods Containing Iron & Vitamin B-12
eggs are a source of both iron and B12 Photo Credit 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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