Top 12 Vegetables and Fruits Rich in Iron and Folate for Anemia Prevention

🩸 Top 12 Vegetables and Fruits Rich in Iron and Folate for Fighting Anemia

Anemia can leave you feeling tired, weak, and foggy. Two of the most important nutrients in the fight against anemia are iron and folate (vitamin B9). While iron helps make hemoglobin—the oxygen-carrying part of red blood cells—folate is essential for producing and maintaining new cells, including red blood cells.

If you're looking for natural, plant-based ways to boost these nutrients, here are the Top 12 vegetables and fruits rich in iron and folate.

🥬 Top 12 Iron- and Folate-Rich Plant Foods (per 100g)

1 Spinach (cooked)

• Iron (mg) : 3.6
• Folate (μg): 194
• A classic anti-anemia green

2 Kale (cooked)

• Iron (mg) : 1.5
• Folate (μg): 141
• Packed with vitamin C for better absorption

3 Beetroot 

• Iron (mg) : 0.8
• Folate (μg): 109
• Supports blood flow and detox

4 Broccoli (cooked)

• Iron (mg) : 1.0
• Folate (μg): 108
• Rich in folate & vitamin C

5 Asparagus (cooked) 

• Iron (mg) : 2.1
• Folate (μg): 149
• Excellent folate source

6 Edamame (boiled)  

• Iron (mg) : 2.3
• Folate (μg): 311
• A folate and iron powerhouse

7 Lentils (cooked) 

• Iron (mg) : 3.3
• Folate (μg): 181
• High in iron, protein & fiber

8 Black beans (cooked) 

• Iron (mg) : 2.1
• Folate (μg): 150
• Plant-based protein & iron

9 Avocado Fruit

• Iron (mg) : 0.6
• Folate (μg): 81
• Heart-healthy fats & folate

10 Orange Fruit

• Iron (mg) : 0.1
• Folate (μg): 30–40
• Boosts iron absorption via vitamin C

11 Papaya Fruit

• Iron (mg) : 0.3
• Folate (μg): 37
• Gentle on the stomach, rich in C and folate

12 Dried Apricots 

• Iron (mg) : 2.7
• Folate (μg): ~10–15
• Great iron source for snacking

🌿 Why These Foods Work Together

Folate supports the creation of new red blood cells, preventing certain types of anemia like megaloblastic anemia.

Iron, especially from plant sources (non-heme iron), is best absorbed when paired with vitamin C-rich foods like oranges or bell peppers.

Cooking greens like spinach and kale reduces oxalates, making iron more bioavailable.

☝Tips to Boost Absorption

1. Combine iron-rich foods with vitamin C sources (e.g., lemon juice, bell pepper).
2. Avoid drinking coffee or tea with iron-rich meals—they can reduce absorption.
3. Cook legumes properly to enhance nutrient availability.

📌 Final Thoughts

Whether you're dealing with anemia or just looking to build a stronger, healthier body, adding more iron- and folate-rich vegetables and fruits to your diet is a smart move. These 12 foods are natural, nutrient-dense, and easy to incorporate into daily meals.

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