Foods High in Iron and B12

Our childhoods have probably gone through the same drills of our parents putting us through the importance of having a well-balanced diet. Include your greens, include meats, have eggs everyday...and the like. And they were right in saying all that, you know, right? If you don't supplement your body with the needed nutrients then there will be deficiencies in later life that in turn will give rise to complications like a weakened immune system and others. While all the food groups should be included in your diet, in the following article we shall be talking about foods high in iron and B12.

Consuming foods high in vitamin B12 and iron are essential for the smooth functioning of our body and mind, which in turn leads to improved overall health. The remainder of this article will deal with some of the foods rich in iron and vitamin B12 and take you through the importance of consuming these foods.

Importance of Iron and Vitamin B12

Here's why you should include foods that are high in iron and B12 (vitamin). Iron is needed in the body because it leads to the formation of hemoglobin (a type of red blood cell that helps to transport oxygen to the different parts of the body). If there is no iron, it cannot form hemoglobin which then leads to anemia and other complications like hemoglobin deficiency.

Vitamin B12 (Cyanocobalamin) plays a vital role as well because it helps in a number of functions. it is important for cell production, blood functioning and nerve functioning as well as overall growth of the body. Iron and B12 go hand in hand because the RBCs require iron, vitamin B12 and folic acid for their growth.

Iron and B12 High Foods

Here is a list of foods that are high in iron and B12. Refer to this to understand what are the iron rich foods as well as the sources of vitamin B12 that you should be including in your diet.

Foods Rich in Iron

• All green leafy vegetables.
• Spinach
• Liver
• Red meats
• Dried fruits like apricots, pistachios, raisins, walnuts, almonds etc.
• Kidney beans
• Chickpeas
• Lima beans
• Tuna
• Poultry
• Lamb
• Shrimp
• Broccoli
• Beef
• Parsley
• Dried thyme
• Brussels sprouts
• Spearmint
• Beans
• Sesame seeds
• Pumpkin seeds
• Beetroot
• Blackstrap molasses
• Curry powder
• Tempeh
• Miso
• Beet greens
• Green pepper
• Carrots
• Kale
• Asparagus
• Alfalfa
• Hawthorn
• Bilberry
• Cherry
• Grape skin
• Mullein
• Red raspberry
• Kidney
• Pinto beans
• Rice bran
• Mustard greens
• Dried peaches
• Prune juice
• Nuts
• Whole grains
• Black-eyed peas
• Lentils
• Dates
• Figs
• Peas
• Dry cereals
• Pork

Foods Rich in B12

• Oily fish like salmon, herring, halibut and snapper.
• Liver extracts
• Dairy products
• Eggs
• Shellfish
• Salmon
• Beef
• Tuna
• Chicken
• Clams
• Beef
• Faggots
• Haddock
• Bread
• Brown rice
• Berries
• Calf's liver
• Venison
• Tenderloin
• Shrimp
• Scallops
• Chinook
• Lamb

Deficiency of Iron and Vitamin B12

Here is what can happen if you do not take in the required amounts of iron and B12. Apart from the most obvious signs of anemia, these are some of the other symptoms you'll have to deal with low iron levels and lowered levels of B12:

• Feeling of weakness and tiredness.
• Varying degrees of hair loss.
• Dizziness
• Lower eyelids becoming pale.
• Faintness and breathlessness.
• Long and heavy menstrual periods.
• Irregular heartbeats.
• Ringing in the ears.
• Constant fatigue
• Lack of concentration
• Weakened and lowered immune system.
• Pale lips
• Severe nausea
• Headaches
• Lightheadedness
• Nerve damage
• Weakness in legs
• Poor muscle coordination
• Numbness in hands and feet
• Over sensitivity of eyes to light.
• Inflammation of the soft tissue around the mouth and nose.
• Decreased reflexes
• Depression
• Sore tongue
• Difficulty in swallowing
• Dandruff
• Decreased blood clotting
• Weakened pulse

Since Vitamin B12 and iron go hand in hand, usually, supplementing foods that are high in iron will automatically supplement Vitamin B12 into the system. Now that you have a thorough understanding of what some of the foods that are high in vitamin B-12 and iron are, why they are important for us and what their deficiency can spell for the body, I hope you will start making a special effort in including it in your diet.