Folic acid and iron are two important nutrients. Folic acid, also known as vitamin B9, is one of the eight B-complex vitamins. It is involved in the production of the body's genetic material, such as RNA and DNA, and aids with development of tissues and cells. Vitamin B12 and folic acid work together in the production of red blood cells, and help with the function of iron in the body. Iron is important in your daily food consumption because it is composed of a protein that helps carry oxygen to the cells and vital organs of the body. A lack of iron can cause you to develop iron deficiency anemia; symptoms include weakness, dizziness and decreased immunity. Eating foods that are rich in iron and folic acid may not be enough; often supplements are needed as well.
Heme-Iron-Rich Foods
Iron is classified in two forms, heme and non-heme iron. Heme iron is found in animal products that contain hemoglobin, and the body is known to absorb this iron much easier, according to The Office of Dietary Supplements. Heme-iron-rich food includes chicken, fish, ground beef, steak and beef liver; shellfish such as clams and oysters; turkey, tuna and pork. Chicken liver, which is one of the best sources of iron, contains 12.8mg of iron per 3 oz. serving. Six pieces of oyster, breaded and fried, contain 4.5mg of iron. Beef contains 3mg of iron per 3 oz. serving.
Non-Heme-Iron-Rich Foods
Non-heme iron, which is iron found in plants and iron-enriched foods, absorbs less easily then heme-iron-rich foods. Non-heme-iron-rich food includes ready-to-eat cereal, oatmeal, spinach, beans such as kidney, lima and navy, raisins and peas. Vegetarians should consume vitamin C with non-heme-rich foods, as it as been proven to aid in the absorption of iron. Papayas, broccoli and red bell peppers are among the best vegetable sources of vitamin C. The recommended daily allowance of iron for men between the ages of 19 to 50 is 8mg and for women 18mg; pregnant women need 27mg, according to The Office of Dietary Supplements.
Folic Acid Rich Foods
According to The University of Maryland Medical Center, folic acid is vital because it aids in brain function and promotes a healthy mental and emotional state. Vegetables that have a high amount of folic acid include spinach, Brussels sprouts and asparagus. Chicken, pork products, and shellfish are also rich sources of folic acid. Beans, fruits, citrus juices, wheat bran and grains also have high folic acid content. Foods may be enriched with folic acid, and this is stated on the nutritional labels. It is often added to breakfast cereals, pastas and bread. The recommended daily allowance of folic acid for adults is 0.4mg, with pregnant women needing 0.6mg.
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