Sources Of Vitamins And Iron

Vitamins help the body properly function and are usually acquired through food sources. Iron is an essential mineral that is necessary in the production of hemoglobin and for transporting oxygen and carbon dioxide throughout the body, according to MedlinePlus. Like vitamins, the body procures iron through food. Although you may take supplements of vitamins and minerals, like iron, the most effective method is through a balanced diet, full of nutrient-rich items.

Dark Green Leafy Vegetables

The most nutritious source of vitamins and iron is dark green leafy vegetables. According to the Centers for Young Women's Health, items like spinach, Swiss chard, arugula, mustard greens and kale contain a plenitude of the vitamins A, C and K, as well as the minerals iron, folate and calcium. They also provide an ample amount of fiber, which helps to keep your digestive tract optimal and regulate bowel movements. Dark green leafy vegetables do require a small amount of dietary fat for proper absorption. The Center for Young Women's Health recommends extra virgin olive or canola oil.

Beans

The University of Illinois McKinley Health Center recommends eating beans as a excellent source of iron. Navy, kidney, pinto, black and lima beans, as well as lentils and soybeans, deliver essential amounts of iron, especially for those experiencing a deficiency, the Health Center says. Beans are also full of complex B vitamins, like B6, which is essential for normal brain and nerve function, according to KidsHealth. Additional vitamins include B1 and B2, which help in energy production by converting carbohydrates.

Meat

Meat varieties are the most well-known source of iron. Beef, chicken, pork and turkey are all rich sources of iron, according to the McKinley Health Center. Eating lean meats can meet iron intake requirements without excess saturated fats. Red meats contain vitamins B12, B6 and B3, while poultry and fish contain B2 and B1. Meats also contain small amounts of vitamin A. Eating meats as part of a balanced diet is especially crucial as the vitamins may be partially destroyed during the cooking process, according to Albert Pearson and Tedford Gillett in the book "Processed Meats."