Sources of Iron and B-12
Most meats, poultry and fish are good sources of vitamin B-12. For example, a 3-ounce serving of lean beef contains about 7 micrograms, while a similar serving of mackerel provides 16 micrograms. The richest source is clams, with 84 micrograms in 3 ounces. Dairy products also contain some vitamin B-12 — 8 ounces of skim milk provides about 1 microgram, with slightly less in cheese and eggs. Keeping your intake of iron in the recommended range of 8 milligrams for men and older women, and 18 milligrams for women who have menstrual periods, can also help your blood iron level in the right range. Good iron sources include most vegetables and fruits, along with nuts, meat and foods such as grain products that are fortified with iron.