What kinds of food have folic acid, b12, & iron?

Question

:D

Answer 1

Folic acid (folate) is a B vitamin found in many vegetables, beans, fruits, whole grains, and in fortified breakfast cereals (see Vitamin B Complex). It helps the body build and maintain DNA and is important in helping the body make new cells, especially red blood cells.

Vitamin B12 is naturally found in animal foods including fish, milk and milk products, eggs, meat, and poultry. Fortified breakfast cereals are an excellent source of vitamin B12 and a particularly valuable source for vegetarians (5, 6, 7). The table of selected food sources of vitamin B12 suggests dietary sources of vitamin B12.

Good Sources of Iron

Food Selected Serving Size Iron Content % U.S. RDA

Breads, cereals, and other grain products

Bagel, plain 1 medium 1.8-4.3 mg 10-24%

Farina, regular or quick, cooked 2/3 cup 4.5-7.0 mg 25-39%

Muffin, bran 1 medium 1.8-4.3 mg 10-24%

Egg noodles, cooked 1 cup 1.8-4.3 mg 10-24%

Oatmeal, instant, fortified, prepared 2/3 cup 4.5-7.0 mg 25-39%

Pita bread, plain or whole-wheat 1 small 1.8-4.3 mg 10-24%

Pretzel, soft 1  1.8-4.3 mg 10-24%

Ready-to-eat cereals, fortified 1 ounce 4.5-7.0 mg 25-39%

Rice, white, regular or converted, cooked 2/3 cup 1.8-4.3mg 10-24%

Fruits

Apricots, dried, uncooked, unsweetened  1/2 cup 1.8-4.3 mg 10-24%

Vegetables

Beans, lima, cooked 1/2 cup 1.8-4.3 mg 10-24%

Spinach, cooked 1/2 cup 4.5-7.0 mg 25-39%

Meat, poultry, fish, and alternates

Ground beef, extra lean, lean or regular; baked, broiled 1 patty 1.8-4.3 mg 10-24%

Pot roast, braised, lean only 3 ounces 1.8-4.3 mg 10-24%

Roast, rib, roasted, lean only 3 ounces 1.8-4.3 mg 10-24%

Short ribs, braised, lean only 3 ounces 1.8-4.3 mg 10-24%

Steak, baked, broiled or braised, lean only 3 ounces 1.8-4.3 mg 10-24%

Stew meat, simmered, lean only 3 ounces  1.8-4.3 mg 10-24%

Liver, fried beef

Beef  3 ounces  4.5-7.0 mg 25-39%

Calf  3 ounces  1.8-4.3 mg  10-24%

Pork 3 ounces  7.4+ mg  40% or more

Chicken or turkey 1/2 cup diced 4.5-7.0 mg 25-39%

Liverwurst 1 ounce 1.8-4.3 mg 10-24%

Tongue, braised 3 ounces  1.8-4.3 mg 10-24%

Turkey, dark meat, roasted, without skin 3 ounces 1.8-4.3 mg 10-24%

Fish and Seafood

Clams, steamed, boiled, or canned, drained 3 ounces 7.4+ mg 40% or more

Mackerel, canned, drained 3 ounces 1.8-4.3 mg 10-24%

Mussels, steamed, boiled, or poached 3 ounces 1.8-4.3 mg 10-24%

Oysters

Baked, broiled, or steamed 3 ounces 7.4+ mg 40% or more

Canned, undrained 3 ounces 4.5-7.0 mg 25-39%

Shrimp, broiled, steamed, boiled, or canned, drained 3 ounces 1.8-4.3 mg 10-24%

Trout, baked or broiled 3 ounces 1.8-4.3 mg 10-24%

Dry Beans, Peas, and Lentils

Beans, black eyed peas (cowpeas), chickpeas (garbanzo beans), red kidney, or white, cooked 1/2 cup 1.8-4.3 mg 10-24%

Lentils, cooked 1/2 cup 1.8-4.3 mg 10-24%

Soybeans, cooked 1/2 cup 4.5-7.0 mg 25-39%

Nuts and Seeds

Pine nuts (pignolias) 2 tablespoons 1.8-4.3 mg 10-24%

Pumpkin or squash seeds, hulled, roasted 2 tablespoons 1.8-4.3 mg 10-24%

Breads, pasta, and cereals listed are enriched unless otherwise noted. See section on enriched or fortified foods. Remember that meats, poultry, and seafood are the best absorbed sources by the body, only some of the iron content in plant-based foods is absorbed regardless of the amount of iron the food contains. All values are based upon the U.S. RDA for iron, 18 milligrams per day.