Vitamin C and Iron absorption
Vitamin C enhances iron absorption to as much as 30 percent. Combining 👐 heme (Heme iron is found in animal foods that originally contained hemoglobin, such as red meats🍖 fish🐠 , and poultry and is better absorbed) with nonheme iron (which is found primarily in fruits🍋🍊🍎 vegetables 🍆🥕dried beans, nuts and grain products) and/or foods rich in vitamin C in the same meal will significantly increase the total absorption of iron into the body.
How Vit C helps in Iron absorption?
Vitamin C helps with the transport and absorption of non-heme iron to the duodenum. Vitamin C is ascorbic acid. When ascorbic acid binds to the iron, it increases the stability of the compound. Non-heme iron becomes more stable and has increased solubility. Non-heme iron combined with ascorbic acid is more readily absorbed through the mucus membranes of the intestine.
How can this be done…….
For example, a grilled chicken sandwich with sliced tomato and roasted bell pepper on a whole-wheat bun is a combination of both types of iron as well as vitamin C that will give you a well-absorbed boost of iron for the day.
Again a glass of lemon juice or orange/mosambi 🍹 juice with poha, nachni daliya or lunch/dinner will enhance iron absorption.
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