Vitamin C and Iron absorption

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 (which is found primarily in fruits, vegetables, dried beans, nuts and grain products) iron sources 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 or lunch/dinner will enhance iron absorption.