Iron is an essential nutrient in a healthy body, yet the World Health Organization (WHO) suggests as many as 80 percent of all people are deficient in iron. Two types of iron are present in the foods we eat; heme iron comes from animal sources and nonheme iron comes from plant sources. While the body absorbs heme iron more readily than nonheme iron, most nutritionally fortified foods contain iron from plant sources. Eating some types of food may enhance the absorption of iron.
Vitamin C
Foods high in vitamin C (ascorbic acid) enhance the absorption of both animal sources of iron and non-animal sources of iron in the diet. These foods include citrus fruits, papaya, Brussels sprouts, cauliflower, kale, bell peppers and strawberries. Cantaloupe and kiwifruit also provide ample vitamin C.
Because vitamin C is not stored in the body and because there is little risk of reaching a toxic level of Vitamin C from eating foods high in this nutrient, those who wish to enhance their absorption of iron should eat plenty of vitamin C-rich foods throughout the day.
Vitamin A
Your body needs sufficient oxygen to function correctly. Hemoglobin, the part of your blood that carries oxygen to your brain and other parts of your body, may benefit from increased iron levels when you consume foods rich in vitamin A. In addition, consuming vitamin A in conjunction with iron may reduce anemic conditions quicker than consuming iron alone.
Foods high in vitamin A include fish, veal, turkey, lean beef, goose and lamb. Vitamin A also is available in some fruits and vegetables, such as sweet potatoes, carrots, broccoli, peas, beets, apricots, peaches and lemons. Oatmeal is another source of vitamin A.
Foods To Avoid
While some foods enhance the absorption of iron, others may inhibit it, so avoiding these foods may help you maintain a healthy iron level. Soybean protein may decrease iron absorption, as may eating legumes and whole grains. However, unless you have a known iron deficiency, these foods are a part of a healthy diet when eaten in moderation.
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