Describe The Relationship Between Vitamin C & Iron

Vitamin C and iron work in tandem in the body. Iron is needed to form the proteins hemoglobin and myoglobin that transport oxygen around the body. When iron is low, you may need to change your diet or take a supplement to increase your body's iron levels. Increase your vitamin C intake to aid absorption of the iron.

Sources of Vitamin C

Many fruits are high in vitamin C. Kiwis, oranges, strawberries, mangoes, grapefruit, watermelon, tomatoes and cantaloupes are all good sources. Fruit juices, especially those with added vitamins, are also often a good source. Certain vegetables, such as spinach, broccoli, peppers and cabbage are high in vitamin C. The University of Maryland Medical Center advises that vitamin C is often depleted by cooking, so aim to eat some sources raw or lightly cooked.

Types of Iron

There are two types of iron available in the average diet. Heme iron is available in meat and is easily absorbed into your system. Non-heme iron comes from non-meat sources, such as fruits, vegetables and legumes, and is not easily absorbed into the body. According to the Office of Dietary Supplements, non-heme iron is the type of iron usually used to fortify foods and is the majority of iron found in the average diet.

Sources of Iron

Heme iron is found in high amounts in animal livers, especially beef and chicken liver, red meats, clams and oysters. Non-heme iron is found in high amounts in kidney beans, black beans, lentils and soybeans. However, your body struggles to absorb these non-heme irons, and so will often need help to ensure that a good amount is absorbed. If you are a vegetarian, this is particularly important.

Iron and Vitamin C

Vitamin C increases the absorption of non-heme iron. Eat a source of vitamin C and a source of non-heme iron at each meal to ensure iron levels are maintained. If it is not possible to consume these as two foods, have a glass of fruit juice with the non-heme iron source. Add fresh berries to cereal or extra vegetables to meals to increase vitamin C intake. This is especially important for pregnant and menstruating women, young people and people with gastrointestinal problems, according to the National Institutes of Health's Medline Plus website.

Supplements

Both vitamin C and iron are available in supplements. However, unless your doctor diagnoses a deficiency, it is better to get these nutrients from diet. This is especially important when it comes to children. While iron supplements are available without prescription, iron toxicity is a risk and overdose is possible. According to the Office of Dietary Supplements, death has occurred in children after ingestion of just 200 mg of iron, which can be found in just a small amount of iron tablets.