According to the Linus Pauling Institute at Oregon State University, iron is required for the metabolism of the majority of living organisms. Iron supports hundreds of enzymes and proteins in your body and it supports the storage and transport of oxygen. The primary protein found in red blood cells is hemoglobin, which makes up two-thirds of your body's iron. Hemoglobin plays an essential role in carrying oxygen from the lungs to the rest of the body. The Linus Pauling Institute states that "vitamin B-12 has the most complex and greatest chemical structure among all vitamins." An array of foods provides your body with both iron and vitamin B-12.
Fish
The recommended dietary allowance for iron is 8 mcg per day for adult males and 18 mcg a day for adult females. The recommended dietary allowance for vitamin B-12 is 2.4 mg per day for adult males and females. Fish is a healthful source of both vitamin B-12 and iron. One hundred grams of herring contains 13.14 mcg of vitamin B-12 and 1.41 mg of iron. Other fish that supply vitamin B-12 and iron include caviar, cod, catfish, tuna, sardines and salmon.
Meat
Many meats provide vitamin B-12 and iron, including veal, lamb, pork sausage, turkey breast, turkey bacon, pork and chicken. Beef is a rich source of both, containing 4.11 mg of iron and 3.62 mcg of vitamin B-12. According to the Linus Pauling Institute, a deficiency in vitamin B-12 can cause an impairment of the performance of certain enzymes.
Cheese
Cheese is an excellent source of vitamin B-12, iron and good fats. One serving of cheddar cheese contains 0.77 mg of iron and 0.94 mcg of vitamin B-12. Cottage cheese, cream cheese and goat cheese are all rich sources of both vitamin B-12 and iron as well. An iron deficiency can result in an accelerated heart rate, palpitations, fatigue and fast breathing on exertion. Depleted iron levels diminish athletic activity in several ways.
