Sources of Iron & Vitamin B-12
Here's a crucial but little-known fact about nutrition: you need proper levels of both iron and vitamin B-12 to maintain the level of either. If you become deficient in one, the other will follow suit easily. Vitamin B-12 deficiency can result in tiredness, dizziness and heart palpitations. A deficiency in either iron or vitamin B-12 can result in anemia. That's why it's important to know which foods make good sources of iron and vitamin B-12, regardless of the type of diet you follow.
-
Meats
-
Organ meat such as liver, heart or kidney provides one of the best sources of vitamin B-12. Chicken, lean beef and turkey are good meat sources of iron. You can get both iron and vitamin B-12 in turkey gizzards, beef tongue and chicken hearts.
Fish
-
In the fish category, oily fish such as salmon or snapper constitute good sources for vitamin B-12. For sources rich in iron, try oysters, clams and tuna. Halibut and crab meat are good sources for both iron and vitamin B-12.
-
Beans and Seeds
-
Both beans and seeds are high in iron. The bean category can include kidney beans, soybeans, garbanzo beans and lima beans. Iron-rich seeds such as pumpkin and sesame seeds make good snack choices. You can eat grains used in cereal as a source of vitamin B-12, but they're not as good a source as fish or most meats. While many cereals have B-12 in them, the calorie and sugar content may offset any benefits obtained.
Vegetarian Diets
-
If you're a vegetarian, your sources of iron and vitamin B-12 are slightly different, depending on how strict you are with your diet. You can obtain iron from any dried bean or dark green-leaf vegetable. If you crave sweet food, try raisins or watermelon for iron. You can get your supply of B-12 from dairy products or eggs. Vegans, who don't eat anything containing animal products, should try to use tempeh or seaweed, both good sources of vitamin B-12, as well as fortified soy milk if you can find it. Your doctor may prescribe vitamin B-12 supplements if you're consistently deficient.
Medical Concerns
-
If you take medication, check with your doctor about which sources of iron and vitamin B-12 are good for your health. Some medications have adverse reactions to supplements containing iron or vitamin B-12. Thyroid medications, daily aspirin use and some antibiotics fall into this category.
-
