Which foods contain iron and folic acid?

Some foods, such as cereals, are fortified with 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.
Iron and folic acid supplements are not substitutes for a healthy diet. Try to eat foods naturally rich in these nutrients. Certain foods are natural sources of folic acid, including beef liver, leafy green vegetables, peas, broccoli, dried beans and citrus fruits and juices. In the US, folic acid is added to fortify all enriched grain products: flour, breads, cereals, pasta, rice and corn meal. Iron-rich foods include red meats (especially liver) and fish. Dried fruits and beans also have iron.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.