What Foods Contain B12 & Iron?

It's not uncommon to be deficient in more than one vitamin or mineral, particularly vitamin B12 and iron. Vitamin B12 is water-soluble, occurs naturally in a variety of foods, and is needed for proper blood cell formation, according to the website Vegetarian Society. Iron is essential for the regulation of cell growth. Almost two-thirds of iron found in the human body is located in hemoglobin, according to the Office of Dietary Supplements from the National Institutes of Health. Foods rich in iron and vitamin B12 can benefit those who suffer from a variety of ailments, including anemia and fatigue.

Iron-Rich Food Sources

Iron occurs naturally in a variety of plant- and animal-based products. Iron requirements vary, depending on the age and gender. As a rule, women require more iron than men. The Centers for Disease Control and Prevention lists the recommended dietary allowance for iron to be as follows: Adult women 19 to 50 years old require 18 mg per day; women over 50 only need 8 mg per day; and pregnant women should get 27 mg per day. Adult men require 8 mg per day. Iron-rich foods include beef, pork, lamb, poultry, dark leafy greens, beans, fruits, grains and tofu.

B12 Food Sources

In addition to assisting in the creation of all the blood cells in our body, vitamin B12 is also necessary to process carbohydrates, proteins and fats. Although most people eat enough vitamin B12 in their diet, they can still become deficient because of problems absorbing the vitamin, according to Vegetarian Society. Vitamin B12 only occurs naturally in animal products (dairy, eggs, fish, meat and poultry). You can also receive B12 from fortified foods and vitamin supplements.

B12 Food Sources for Strict Vegetarians and Vegans

Because animal-based products are the only reliable sources of vitamin B12, it's important that strict vegetarians and vegans meet their B12 requirements by adding foods fortified with vitamin B12. Vitamin B12 can be found in numerous vegan products, including breakfast cereals, soya milks, yeast extracts, texturized vegetable protein and vegetable and sunflower margarines. Strict vegetarians and vegans can make sure they receive the adequate B12 by either eating foods fortified with B12 or by taking B12 supplements.

B12 Deficiency

Vegans, vegetarians and some elderly people are at risk for developing B12 deficiency, according to the Harvard Medical School. Vegans are most at risk for B12 deficiency because they do not eat any animal products, but even vegetarians, who can eat eggs and dairy, excellent sources of B12, are consuming less than the required adult amount of 2.4 mcg. The elderly are at risk for different reasons. Atrophic gastrosis is the thinning of the stomach lining, and up to 30 percent of people over the age of 50 suffer from it. Atrophic gastrosis reduces the acid secretions that remove B12 from animal protein, resulting in less B12 being absorbed by the small intestines. Certain surgeries and some medications (such as metformin) can also interfere with B12 absorption.

Iron Deficiency

Iron deficiency can trigger a host of symptoms, including anemia, headaches, fatigue, breathing difficulties and loss of appetite. A doctor can determine if a person has anemia by performing a blood test. Once the doctor determines the cause of low iron, treatments focused on raising the blood cells will begin.