Folate is a vitamin that boosts cell production, which reduces anemia and increases brain function. Iron is a mineral that helps transport oxygen in the body. A lack of iron in the bloodstream leads to anemia. Eating foods that are rich in folate and iron is a common treatment for anemia.
Meats and Proteins
A number of meats and proteins are high in both folate and iron, including animal liver, eggs, tofu and crab. Beef, pork and oysters are high in iron and contains some folate.
Vegetables
A number of vegetables are of both folate and iron, such as spinach, asparagus, collard and mustard greens, endive and broccoli.
Fruits
Strawberries contain a high amount of folate and some iron, while dried fruits such as apricots, prunes and raisins contain small amounts of folate and are rich in iron.
Grains and Legumes
A number of iron-fortified oat, bran and corn cereals contain some folate. In addition, legumes such as lentils, chickpeas and blackeyed peas are good sources of both folate and iron. Many beans, including pinto, navy, black, white, pink, kidney and lima beans, also are good sources of folate and iron.
Other Foods High in Iron or Folate
Nuts such as walnuts, almonds and cashews contain high amounts of iron and small amounts of folate. Avocados, beets, Brussels sprouts, okra, oranges, sweet potatoes, cantaloupe, cauliflower, papaya and squash also are sources of folate, while tuna, shrimp, salmon, clams, chicken and turkey are high in iron.
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