Iron Meets Its Perfect Match: How Vitamin C Boosts Absorption for Better Health!
Iron is an important mineral that helps transport oxygen throughout our bodies and promotes general health. Iron deficiency, however, continues to be a common nutritional issue that impacts immunity, energy levels, and cognitive function. Today I want to focus on how combining foods high in iron with foods high in vitamin C is a good way to improve iron absorption.
The form of iron found in plant-based diets, called non-heme iron, is better absorbed when vitamin C, also called ascorbic acid, is present. It achieves this by converting ferric iron (Fe³⁺) into ferrous iron (Fe²⁺), which the body can absorb more easily. Because heme iron from animal sources is more readily absorbed than non-heme iron, this method is especially beneficial for people who consume a plant-based diet.
Delicious Pairings to Boost Iron Absorption-
It can be fun and healthy to include foods high in vitamin C with meals high in iron. Here are some delicious combos to think about:
Toss fresh spinach leaves with sliced strawberries, lettuce, feta cheese, almonds, and a mild vinaigrette to make a spinach and strawberry salad. Iron absorption from spinach is improved by the vitamin C in strawberries.
Stir-Fry Lentil with Bell Peppers: Sauté vibrant bell peppers alongside lentils or tofu. Vitamin C, which is present in bell peppers, helps the body absorb iron from lentils.
Oatmeal with Citrus Fruits: Place orange or grapefruit halves on top of a warm dish of oatmeal. Vitamin C from citrus fruits aids in the absorption of iron from cereals.
Chickpea and Tomato Stew: Use chickpeas and tomatoes to make a filling stew. Because of their high vitamin C content, tomatoes improve the absorption of iron.
Did you know that adding a squeeze of lemon juice to your iron-fortified breakfast cereal can give you a citrusy boost in iron absorption? It's a zesty way to start your day!
Note: This article is meant to be informative only and should not be used in place of expert medical advice.
