Foods high in vitamin b12 and iron
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Animal-Based Foods High in Vitamin B12 and Iron
Meat and animal-derived foods are the main natural sources of vitamin B12, and they also provide iron in a highly bioavailable form. Red meat, poultry, and processed meats are especially rich in both nutrients, with meat being the top contributor to vitamin B12 intake in many diets. Dairy products, such as milk and cheese, also contain vitamin B12 with high bioavailability, and they provide some iron as well, though in smaller amounts compared to meat. These foods are particularly important for individuals at risk of deficiency, as the body absorbs iron and vitamin B12 from animal sources more efficiently than from plant sources 23.
Plant-Based Foods with Vitamin B12 and Iron
While most plant foods do not naturally contain vitamin B12, there are a few exceptions. Dried purple laver (nori), a type of edible seaweed, is a notable plant-based source of vitamin B12 and also contains significant amounts of iron. This makes nori a valuable food for vegetarians and vegans who may struggle to get enough of these nutrients from their diets. In addition, some functional foods, such as cookies made from a combination of porang flour, moringa leaves, and tempe (fermented soybeans), have been developed to provide both iron and vitamin B12, especially for populations at risk of anemia 14.
Edible Insects as a Source of Vitamin B12 and Iron
Edible insects are emerging as a promising source of both iron and vitamin B12. Studies show that many insect species contain levels of these nutrients that are comparable to or even higher than those found in traditional animal foods like beef, pork, and poultry. This makes edible insects a potential solution for addressing deficiencies in iron and vitamin B12, especially in regions where conventional animal products are less accessible or affordable .
Considerations for Vegetarians and Older Adults
Vegetarians, especially older adults, are at higher risk of vitamin B12 deficiency because plant-based diets typically lack this nutrient. While iron is present in many plant foods, its bioavailability is lower than that from animal sources. Strategies such as consuming foods that enhance iron absorption, using fortified foods, or taking supplements may be necessary to maintain adequate levels of both nutrients in vegetarian diets 34.
Conclusion
Foods high in both vitamin B12 and iron are primarily animal-based, including red meat, poultry, and dairy products. For those following plant-based diets, dried purple laver (nori) and specially formulated functional foods can help provide these nutrients. Edible insects also offer a rich and sustainable source of both iron and vitamin B12. Ensuring a varied diet or using fortified foods and supplements is important for individuals at risk of deficiency, such as vegetarians and older adults 12345.
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