Foods High In Folic Acid And Iron

Helps in absorption of iron.

Broccoli is a food rich in iron and folic acid to help prevent iron deficiency anemia so the pregnant women can use this food in their daily diet plan. Amazing foods high in folic acid include oranges dark leafy greens grapefruits broccoli beans peas lentils avocado okra brussels sprouts sunflower seeds. Here is a short list of fruits high in folic acid. Some foods like eggs whole grain breads cereal dairy products coffee and tea may make iron and folic acid not work as well.

Foods rich in folic acid include dark leafy greens spinach romaine lettuce collard greens asparagus broccoli citrus fruits beans peas lentils avocado and brussels sprouts. Foods that naturally contain iron include red meat liver clams mussels and cooked spinach. One orange holds about 50 mcg and a large glass of fresh squeezed juice may contain even more. The current daily value dv for iron is 18 milligrams mg.

Fruits and vegetables high in iron include dried fruits dark leafy greens podded peas asparagus button mushrooms acorn squash leeks dried coconut green beans and raspberries. Oranges are an especially rich source of folic acid. Strict vegetarians who do not have dairy products may require vitamin b 12 supplements. Red green peppers guavas kiwi fruits papaya oranges and strawberries.

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Whole grains cereals such as rice oatmeal and millets. Many types of grains such as bread and pasta. Other folate containing foods include brussels sprouts spinach liver peanuts lima beans kidney beans citrus fruit juices fortified breakfast cereals lentils and rice. Include more foods high in vitamin b 12 in the diet.

Some foods such as cereals are fortified with iron and folic acid. Oysters beans pulses spinach broccoli kale figs apricots and garden cress seeds. If iron and folic acid causes an upset stomach talk with your doctor about the best way to take iron and folic acid with food. Avocados are high in heart healthy fats and folate with one half of a raw avocado providing about 21 of the dv for folate.