Folate is a B vitamin also known as folic acid. This is vitamin is important for birth defect prevention and healthy pregnancy. Vitamin B12 and folate combined help the body metabolize homocysteine, which is a sulfur-containing amino acid derived from methionine that is normally present in blood, according to the Office of Dietary Supplements. If levels of homocysteine become elevated, your risk for cardiovascular disease increases. Iron is an important nutrient for the delivery of oxygen to the body. If levels were to become low, anemia can develop, which causes low energy levels, fatigue and shortness of breath. Learn what foods to include into your diet to avoid any health complications.
Beef
Beef is a high-protein food that also contains a high amount of iron and B12. The highest concentrations of these nutrients can be found in beef liver. One slice contains well over 100 percent of the daily value for iron and B12 and, as an added benefit, almost 50 percent of the daily value of folate.
Fish
Select varieties of fish and shellfish contain B12 and iron, but they do not contain folate. Oysters, clams, trout, salmon and sardines all have at least 50 percent of the daily value for these nutrients. Salmon is also high in omega-3 fatty acids, which are beneficial to heart health.
Poultry
Dark meat chicken and turkey have high iron contents, but they do not contain vitamin B12 or folate. When adding these types of poultry to your diet be aware that they are also high in saturated fat. You can keep this amount down by taking off the skin.
Beans
Beans are high in complex carbs and fiber. Lima beans, lentils, soy beans, black-eyed peas and white beans are high in folic acid and iron, but they do not contain any B12. A 1/2 cup of black eyed peas contains about 25 percent of the daily value for folic acid.
Cereal
All forms of cereal are high in carbohydrates. Those made from whole grains are also high in fiber. Whether or not the cereal is refined, all types can be fortified with iron, B12 and folic acid. Simply refer to the front of the box or nutrition label for verification. These cereals can be fortified with anywhere from 25 to 100 percent of your daily value of iron, B12 and folate.
Spinach
Spinach is a leafy green that is high in water content, fiber, folic acid and iron. A 100 g serving contains about 25 percent of the daily value for folic acid and 4 mg of iron.
Yogurt
Yogurt is a dairy product that contains a high amount of calcium, protein and phosphorus. It is also high in vitamin B12, but it lacks iron and folate. A cup of plain yogurt contains about 25 percent of the daily value for B12.
Asparagus
Asparagus is a green vegetable that is high in water content, fiber and folic acid. A mere four-spears helping of asparagus contains 20 percent of the daily value of folic acid.
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