You can increase iron absorption buy pairing high iron foods with foods that contain vitamin C. Read below for information on each of these vital micronutrients.
Iron and vitamin C are two essential nutrients that play important roles in the human body.
Iron: Iron is a vital mineral that is crucial for various physiological functions, with one of its primary roles being the production of hemoglobin in red blood cells. Hemoglobin is responsible for transporting oxygen from the lungs to the rest of the body. Iron is also involved in energy production, immune system function, and cognitive development.
Iron deficiency can lead to anemia, which is characterized by low levels of hemoglobin and can cause symptoms like fatigue, weakness, pale skin, and difficulty concentrating.
Vitamin C: Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as a powerful antioxidant in the body. It supports the immune system, helps with collagen synthesis (important for skin, bones, and connective tissue), aids in the absorption of iron from plant-based sources, and participates in various enzymatic reactions.
When iron is consumed in a non-heme form (from plant-based sources), the absorption rate is generally lower compared to heme iron (from animal sources). However, vitamin C can enhance the absorption of non-heme iron when consumed together. Vitamin C forms a complex with iron in the stomach, converting it into a more easily absorbable form, thereby improving its bioavailability.
For example, if you eat iron-rich plant foods like spinach or lentils, pairing them with vitamin C-rich foods like citrus fruits, tomatoes, or bell peppers can help enhance the absorption of iron.
It's important to note that excessive iron intake can be harmful, especially for individuals who have a condition called hemochromatosis or other iron-related disorders. If you suspect an iron deficiency or have concerns about your iron levels, it's best to consult with a healthcare professional before taking any supplements.
As with any dietary considerations, a balanced and varied diet is crucial to ensure you get an adequate intake of both iron and vitamin C, as well as other essential nutrients
Read below for some tips:
— Spinach and kale have high iron AND vitamin C so these foods are excellent. Replace your cereal with a scramble of spinach and eggs and 1-2 times per week at breakfast.
— Broccoli is high in iron and vitamin C so this should be used in bowls, salads. It's great roasted and can be included in one of your weekly veg roasters when you do some Sunday prep.
— Beans paired with bell pepper are another great combo.
— Take your iron supplement with a small glass of OJ on an empty stomach
— Pair strawberries with the spinach in your salad.
— Make a vinaigrette with lemon and olive oil (recipe below) and pair with your dark green salads like spinach and kale
Wendy Wesley is a Tampa Bay registered and licensed dietitian and nutritionist who works to improve the health of the community. In her private practice, she helps individuals and families with weight loss and chronic disease management.
She owns and operates the St. Pete Cooking School where she teaches easy weeknight, nutrient-dense cooking to her students. In 2022, she was voted “Best Nutritionist” by the readers of Creative Loafing Tampa Bay.
Wendy is a food policy activist who writes, speaks and podcasts about chronic disease and nutrition insecurity to local and statewide audiences.
Her articles, recipes, interviews and cooking demonstrations have been featured in the Washington Post, San Francisco Chronicle, Reader’s Digest, Tampa Bay Times and every media outlet in Tampa Bay.
She is a former Baycare Hospital System clinical dietitian. She holds a Master of Science certificate in Human Nutrition from Iowa State University, a Bachelor of Science in Nutrition from the University of Colorado and a Bachelor of Arts in Journalism from the University of Central Florida.