Vitamins and minerals are very important to daily nutrition. A lack of iron and vitamin C can cause a weakened immune system, and an iron deficiency can lead to anemia. The body absorbs iron more effectively when consuming certain iron-rich foods along with foods high in vitamin C. Often, food alone may not give you the recommended daily allowance desired by doctors, and supplements may need to be taken.
Importance of Vitamin C
Vitamin C is responsible for the production of tissue and is needed to help form an important protein known as collagen, which is found in skin, ligaments and blood vessels. Your body needs vitamin C to repair tissue and wounds; the vitamin also helps maintain healthy bones and teeth, according to MedlinePlus. The recommended daily allowance of vitamin C for adults ranges from 75 mg for women and 90 mg for men. Women who are pregnant and lactating need significantly more; 85 mg to 120 mg.
Importance of Iron
The mineral iron aids in many cell functions, one of which is carrying oxygen throughout the body and storing oxygen in the muscles as part of the protein known as hemoglobin, according to the Centers for Disease Control and Prevention, or CDC. The recommended daily allowance of iron for women is 18 mg and men 10 mg. For children, it is very important to have iron in the diet; a deficiency may cause problems with a child's development and growth.
Types of Iron
Heme iron and non-heme iron are two types of iron found in the body through consumption. Heme iron is composed of hemoglobin found in animal foods such as seafood, chicken and red meat, according to the Office of Dietary Supplements. Non-heme iron is found in plant foods and is often added to products to enrich and fortify them. Because heme iron is composed of hemoglobin, the body absorbs this iron two to three times more than non-heme iron. When you eat red meat with vegetables, non-heme iron absorption can increase by 400 percent, and vitamin C has a similar effect on non-heme iron absorption, according to BloodBook.com.
Iron-Rich Foods
Heme-iron-rich foods include chicken or beef liver, ground beef, turkey meat, chicken, oysters, clams, fish, ham and veal. Non-heme-iron-rich foods include beans, enriched breakfast cereals, broccoli, potatoes, tofu, pumpkin and squash seeds, nuts, pasta, spinach and rice. Foods rich in vitamin C include citrus fruits, peppers, Brussels sprouts, spinach, cauliflower, and fruit juices. Those who are vegetarian and do not consume heme-iron-rich foods are especially encouraged to eat a large amount of vitamin C with your non-heme-iron consumption.
Considerations
Eating iron-rich foods with vitamin C-rich foods is the ultimate way to get the best iron absorption. Vitamin C is a water-soluble vitamin, which means the body does not produce or store the vitamin, so it is vital to consume food and supplements containing vitamin C on a daily basis, according to Medline Plus. Drinking tea, which has a high tannin level, should be avoided when consuming foods that are high in iron, as it has been known to inhibit the absorption of iron in the body.
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