5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
- Enriched pasta.
- Enriched bread.
- Enriched rice.
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
- Red meat (limit to smaller amounts and less often).
- Canned sardines.
- Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
- Iron-fortified cereals.