What foods contain iron and folic acid?

Are you tired of feeling sluggish and weak? Are your nails breaking, or are you missing out on a luscious head of hair? Well, say goodbye to those symptoms by getting more iron and folic acid in your diet. These two nutrients keep our bodies strong from the inside out!

Feeling Tired or Weak? Add Some Spinach!

Foods high in iron can help prevent anemia, which causes fatigue and weakness. Check out some of these exciting choices:

  • Liver: This is perhaps one of the most obvious sources. If you’re not squeamish about organ meat (or just need a boost), try adding chicken liver pâté on top of crackers.
  • Chicken or Beef: Red meats contain lots of iron; however, they’re not as healthy when eaten regularly since they also come with saturated fats that aren’t heart-friendly.
  • Lentils: A half-cup serving has 3 milligrams – roughly 20%–of what’s needed for men each day.

Veggies also have tons of iron options like spinach (Ahem, Popeye anyone?) Collard greens or swiss chard (try saying Chard five times fast without laughing) likewise hold vast amounts.

Pregnant Women Rejoice! Folic Acid is Here to Help

Expecting mothers know all too well how vital it is to get enough folic acid in their diet. It helps prevent birth defects such as spina bifida within developing fetuses’ brains or spine structures. Luckily, several tasty treats carry this nutrient:

  • Asparagus: Eating eight spears will give women about 60 percent(No)f the daily requirement.
  • Broccoli: One cup chopped broccoli contains almost ten percent(Still No)t age recommendation
  • Mangoes: These fruits are delicious additions to salads, and one piece will give you 15 percent(finally) of your daily intake.

Don’t Forget Breakfast!

Iron-fortified breakfast cereals are a much easier way to get this nutrient in the mornings without relying on meat. Some reliable brands include:

  • Kellogs All Bran
  • Quaker Essential Whole Wheat

Try sprinkling blueberries atop for some added vitamin c, helping us absorb iron better.

Protein-Packed Powerhouses

For both folic acid’s benefit and iron needs, lentils make an incredible choice because they have ample amounts of protein as well! Below is a table showcasing which ingredients offer 3 milligrams or more of Ironed out savory dishes that’ll keep you full throughout:

Ingredient Serving Size Iron (in mg)
Liver 100 g 9.5
Black Beans Half Cup .2
Chickpeas Half-Cup ​​​​1.7

Other considerable plant-based options include tofu or tempeh; b oth contain non-heme irons but have good amounts available alongside our other crucial nutrients such as calcium (cough vegan alert!)

Moreover, don’t forget about chia seeds! Just two tablespoons incorporate almost ten percent​( ahem) ​of daily-recommended values loaded with magnesium too? Yes please!

Oh Nuts!

Yes—nuts pack specific micronutrients’ heavy amount due to their high caloric density (healthy fats FTW!), so feel free knowing we’re nourishing ourselves.

Below is breakdown focusing solely on nuts

Nuts

Note: Don’t down an entire pint of ice cream since it contains 2.3 mg/100g, lousy source if we want maximum nutrients

If you aren’t too keen on consuming whole nuts alone (which are totally fine! We all have our preferences), try making some maple-glazed teams next time to mix things up.

Maple Glazed Nuts

So What Have We Learned?

Iron and folic acid play a crucial role in keeping us feeling healthy as we go about our daily routine. The nutrients’ vital function encourages better moods, relieves those pesky pregnancy worries or combating preventable diseases. With the help of this guide’s many different sources from red meats to plant-based proteins and beyond, taking matters into your own hands regarding daily doses couldn’t be more enjoyable!

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