Vitamin B12 is a water-soluble vitamin needed for the formation of red blood cells. The vitamin also regulates how the body metabolizes protein and fat, and is involved in maintaining a healthy nervous system. Like vitamin B12, iron is needed to make hemoglobin, the protein in blood that transports oxygen to the body's cells and tissues so that major organs can function. They are found in many of the same food sources.
Animal Foods
Vitamin B12 is only found in animal food sources such as red meat, poultry, lean pork, eggs and dairy products. Red meat, dark meat from poultry and egg yolks are dietary sources of iron as well. Beef or chicken liver, lean red meats and dairy products are the best sources of either. Whole, low-fat or skim milk; yogurt; cheese; and ice cream are dairy sources of vitamin B12.
Seafood
Fish like salmon, flounder, haddock, trout, cod and mackerel are good sources of vitamin B12. The vitamin is also found in shellfish fish, including clams, oysters crabmeat and scallops. Although iron is found in many foods, the body easily absorbs the iron in fish. While most fish is high in iron, coldwater fish also contain more of the omega-3 fatty acids associated with reducing cholesterol. If you are watching your weight, mussels, shrimp and canned sardines are rich in iron but lower in calories than red meat or poultry. Fish is an excellent source of protein, as it contains as many grams of protein per serving as red meat or poultry.
Vegetables
Other natural food sources of iron are dark-green leafy vegetables like watercress and kale, cooked spinach, broccoli and legumes such as lima beans and red kidney beans. While the body can absorb more of the iron in animal foods, according to the Centers for Disease Control and Prevention, vegetables contain iron and B12 along with fiber and other essential vitamins and minerals the body needs to reduce the risk of cardiovascular disease and certain cancers.
Nuts/Grains
Sesame seeds, cashew nuts, hazelnuts and almonds are foods that contain the iron needed to carry oxygen to the body's muscles to help burn fat. Whole grains, including brown rice, oat and wheat bran, wheat germ and bran flakes are additional dietary sources of iron. Other cereals fortified with iron provide a significant amount of iron.
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