What foods are rich in iron and folic acid?
Foods that naturally contain iron include red meat, liver, clams, mussels and cooked spinach. 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.
What is the main source of folic acid?
Leafy greens Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate. One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV ( 11 ).
Which food has the highest folic acid?
1. Leafy Green Vegetables. The word folate actually derives from foliage, which refers to the leafy green veggies that contain some of the highest natural concentrations of the vitamin found in any food. Just one cup of spinach contains around 100 mcg of folate.
What are five sources of iron?
Good sources include:
- nuts.
- dried fruit.
- wholemeal pasta and bread.
- iron-fortified bread and breakfast cereal.
- legumes (mixed beans, baked beans, lentils, chickpeas)
- dark leafy green vegetables (spinach, silver beet, broccoli)
- oats.
- tofu.
How can I increase my folic acid naturally?
Good sources of folate
- broccoli.
- brussels sprouts.
- leafy green vegetables, such as cabbage, kale, spring greens and spinach.
- peas.
- chickpeas and kidney beans.
- liver (but avoid this during pregnancy)
- breakfast cereals fortified with folic acid.
How can I increase my iron naturally?
Some of the best plant sources of iron are:
- Beans and lentils.
- Tofu.
- Baked potatoes.
- Cashews.
- Dark green leafy vegetables such as spinach.
- Fortified breakfast cereals.
- Whole-grain and enriched breads.