If your doctor has diagnosed you with an iron deficiency or advised you to get more iron in your diet, you might need to take into account more than just how much iron you consume. Your body's ability to absorb iron depends heavily on the type of iron consumed and the other foods you eat, along with iron-containing foods. In particular, if you get most of your iron from vegetarian sources, then consuming vitamin C alongside your iron-containing meal might be essential if you want to get the full benefits.
Importance of Iron
An iron deficiency can cause anemia, a condition in which the body does not produce enough hemoglobin, the protein that carries oxygen in the bloodstream. Iron is an important component of hemoglobin and is also incorporated into many other enzymes throughout the body. Babies, toddlers, pregnant women and people who have lost blood due to injury or surgery are most at risk for low iron levels.
Heme and Nonheme Iron
Two different forms of dietary iron exist, and the form you consume makes a big difference in how much your body can absorb. Heme iron is found in animal muscle tissue and organs, including red meat, poultry, liver and fish. Nonheme iron comes from plants, including spinach, broccoli, dried apricots, raisins, whole grains, lima beans, nuts and blackstrap molasses. Your body absorbs heme iron about two to three times more efficiently than nonheme iron, but other foods you eat can affect how well your body takes in nonheme iron.
Iron and Vitamin C
Vitamin C boosts the absorption of nonheme iron, but not of heme iron. In practical terms, you should try to consume some food or drink containing vitamin C along with nonheme-iron-containing foods to get the full benefit. Citrus fruits, orange juice, grapefruit juice, guava, red bell pepper, kiwi, green bell pepper,strawberries, brussels sprouts, cantaloupe, papaya, sweet potato, pineapple and tomato juice are all excellent sources of vitamin C that can be added to a meal high in nonheme iron to increase absorption. About 75 mg of vitamin C, the amount in 6 oz. of orange juice, consumed in a meal with nonheme iron is usually sufficient to boost absorption, according to registered dietitian Joanne Larsen. Because most iron supplements are made from nonheme iron, it is also a good idea to consume these foods along with any iron supplements you take.
Other Interactions
When including vitamin C in an iron-containing meal, you should be careful not to include other components that can sabotage your efforts to boost iron absorption. Some other foods, including egg whites, soy protein, fiber, milk and coffee, can inhibit iron absorption and counteract the beneficial effect of the vitamin C you are consuming. You need not exclude these foods from your diet completely, however. Simply avoid consuming them at the same time as your iron-containing and vitamin-C-rich meal. Eating small amounts of heme sources of iron along with nonheme sources can also boost the absorption of the nonheme iron.
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