Vitamins & Iron

Vitamins and minerals are nutrients essential for your body to function properly. They contain no calories and are needed in small amounts. The mineral iron is a vital part of myoglobin and hemoglobin, the proteins involved in transporting and storing oxygen in your body. A low dietary intake of iron can lead to iron deficiency anemia. Symptoms of this condition include weakness, shortness of breath, pale skin and loss of appetite.

Iron

There are two types of iron: heme iron in animal sources and non-heme in plant sources. Your body can absorb heme iron more easily than non-heme iron. Foods that are rich in heme-iron include red meat, poultry, liver and seafood. Plant sources include pulses, beans, green vegetables and whole grain, notes the USDA. Some foods are also enriched with iron, such as breakfast cereals, rice, pasta and bread.

Vitamin A

Vitamin A is needed for a healthy vision, reproduction and bone growth. The Food and Nutrition Board recommend 900 mcg for men and 700 mcg for women. Rich sources include milk, meat, eggs, liver, kidney, carrots and kale. Taking vitamin A supplements can raise iron levels in children and pregnant women, therefore preventing or eliminating iron deficiency anemia.

Calcium

The "American Journal of Clinical Nutrition" states that calcium consumption reduces the absorption of iron. Calcium-rich foods include dairy products, spinach, almonds, white bread, sardines and salmon. To maximize iron absorption, avoid combining these foods with iron-rich foods. Take iron supplements 2 hours before or after taking calcium supplements.

Vitamin C

Vitamin C helps your body absorb non-heme iron from plant sources, which is especially important for vegetarians. The American Dietetic Association recommends eating foods rich in vitamin C with foods containing iron. Good sources of vitamin C include oranges, grapefruit, pineapple, blackberries, mango and strawberries. Vegetable selections include plantain, asparagus, broccoli, peppers, Brussels sprouts and cabbage. Avoid overcooking these vegetables because vitamin C is easily destroyed in high temperatures.