How Vitamin C Helps Absorb Iron

Vitamin C is often in the spotlight for fighting the common cold and boosting the immune system but what doesn't make the spotlight is how vitamin C helps the body to absorb iron. According to the World Health Organization, iron deficiency is the most common nutrient deficiency in the world. Even though iron is abundant in foods it is often poorly absorbed, so it never gets into the bloodstream. However, pairing vitamin C rich foods with iron sources will aid in the absorption of iron into the body.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water soluble vitamin. This means it isn't stored in the body, making it important to eat vitamin C-rich foods every day. Most fruits and vegetables contain hefty amounts of vitamin C. Focusing on foods such as citrus fruits, tomatoes, tomato juice, and potatoes will contribute generous amounts of vitamin C to the diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe.

Iron

Iron is a mineral that is critical to health, as it is needed for the formation of hemoglobin, which carries oxygen to cells to make energy. Iron status is directly affected by the consumption of iron and vitamin C foods. When levels of iron are low, fatigue, weakness, poor tolerance to temperature, and decreased immune function can result. Groups of people who are at risk for iron deficiency are children and adolescents, due to increased needs during periods of rapid growth; pregnant women, due to increased blood volume during pregnancy; athletes, and older adults.

Heme Verses Non-Heme Iron

There are two types of iron: Heme iron comes from animal foods such as red meats, poultry and fish, and non-heme iron, from plant foods such as beans, fortified breakfast cereals, greens and whole grains. Unfortunately, only 15 percent to 35 percent of heme iron gets absorbed into the body, and when non-heme iron is consumed the absorption percentage is even lower -- 2 percent to 20 percent.

Recommendations

You can enhance iron intake by choosing a variety of animal and plant foods. Try eating foods that are high in iron with a vitamin C source to enhance absorption. This is especially important for vegetarians who only get non-heme sources of iron. Here are iron and vitamin C rich food combinations: whole grain cereal that is iron-fortified with a glass of orange juice; a bowl of vegetarian chili that has kidney beans and a tomato based sauce; or a piece of salmon with a baked potato and broccoli.

There are a few phytonutrients, which are substances derived from plants that usually benefit health that do the reverse and inhibit iron absorption. These phytonutrients are oxalic acid in spinach and chocolate, tannins in coffee and tea, and phytic acid in wheat, bran and legumes. But, again the power of vitamin C at the same time can help to off-set these inhibitors.

Conclusion

When eating a variety of foods the chances of getting the needed vitamin C and iron are increased. According to the 2005 Dietary Guidelines for Americans, "Nutrient needs should be met primarily through consuming foods." Vitamin C and iron have a strong partnership and absorption of iron can be maximized when eaten together. In fact, the power of vitamin C with non-heme iron sources will increase the absorption by as much as two to four times.