Vitamin B12 and iron are often mentioned together, although one is a vitamin and the other is a mineral. According to NetWellness.org, this is due in part to the fact that the dietary sources of these foods are often the same, so that deficiencies in the two may occur at the same time. In particular, people on a strict vegetarian diet may lack sufficient levels of vitamin B12 and iron, which is a mineral. Also at risk of deficiencies of both iron and B12 are those who take excessive amounts of calcium, which may inhibit the absorption of both.
Meat
Vitamin B12 is derived in the diet only from animal sources, reports NetWellness.org, and is very abundant in meat, red meat in particular. Meat also contains high amounts of iron and may deliver adequate amounts to those with an increased iron requirement, such as children, pregnant women and menstruating women. Other meats that are abundant in both B12 and iron include poultry, pork and seafood, the Mayo Clinic reports.
Eggs and Dairy
Eggs are considered an animal product and are rich in both B12 and iron, according to NetWellness.org. While milk and dairy products contain a small amount of iron, they are more plentiful in vitamin B12. If you are a strict vegan and don't eat eggs or dairy, you may need to take B12 supplements, reports the Mayo Clinic.
Spinach
Spinach and other dark leafy vegetables are rich in iron, reports the Mayo Clinic, but are not dietary sources of vitamin B12. Moreover, the body appears to absorb meat sources of iron more effectively, the Mayo Clinic notes. You can also obtain dietary iron from starchy vegetables like peas as well as beans.
Foods Fortified With Iron
Some foods are specifically fortified with iron, making them a good dietary source for those who might not otherwise get adequate iron. Some foods that are often enriched with iron include breakfast cereals, breads and pastas, according to the Mayo Clinic. Check the labels of food products to determine whether they are iron-fortified.
Fruits
Although fruits are generally not a major source of vitamin B12 or iron, some dried fruits such as raisins are good sources of iron. In addition, certain types of fresh fruits and juices, particularly those rich in vitamin C, may enhance your body's ability to absorb iron, according to the Mayo clinic. Some fruits that are high in vitamin C include oranges, orange juice, strawberries, melons, apricots, mango and kiwi.
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