What Nutrients Aid In The Absorption Of Iron In The Human Body?

Iron is a mineral you need for red blood cells and energy metabolism. Iron is part of hemoglobin and myoglobin, proteins in red blood cells and muscle cells, respectively, that transport oxygen. Iron deficiency can cause anemia, a lack of red blood cell formation and oxygen in your cells. You need extra iron during periods of blood loss. However, iron is not easily absorbed into your body and requires help from certain nutrients.

Protein

Humans absorb two different types of iron from food, including between 25 to 35 percent of heme iron and only 3 percent of non-heme iron. About 40 percent of iron in meat is heme and 60 percent is non-heme, whereas iron in plant-based foods is 100 percent non-heme. Absorption of non-heme iron is inhibited by phytates in grains and legumes, proteins in soybeans, calcium, fiber, phosphates in cola drinks and tannins in coffee and tea. Proteins can enhance the absorption of non-heme iron. Research by scientists at the Swiss Federal Institute of Technology in Zurich, Switzerland, and published in the "Journal of Nutrition" in November 2006 found isolated beef and chicken protein increases absorption of non-heme iron.

Glycine

Glycine is an amino acid found in a variety of foods, including beans, brown rice bran, eggs, fish, nuts, soy and whole grains. Glycine may improve iron absorption in humans. Research by scientists at the University of Chile in Santiago and published in the "American Journal of Clinical Nutrition" in September 2002 discovered healthy women absorb the iron from iron bis-glycine chelate as part of the non-heme iron pool in the small intestine. Iron bis-glycine chelate is a compound comprised of one iron molecule and two glycine molecules.

Vitamin C

Vitamin C is the nutrient most studied and acknowledged to aid in the absorption of iron in humans. Eating foods that are rich in vitamin C, such as fruits and vegetables, can increase absorption of non-heme iron. Vitamin C works to enhance iron absorption by preventing the formation of insoluble and unabsorbable iron compounds and changing the chemical composition of iron from ferric to ferrous iron, which the body requires for absorption in the small intestine, according to research published in the "International Journal for Vitamin and Nutrition Research Supplement" in 1989.

Vitamin A and Beta-Carotene

Vitamin A helps release iron stores within your body to make iron available for your use and may aid in non-heme iron absorption. Research by scientists at the Venezuelan Institute of Scientific Investigation in Caracas, published in the "Journal of Nutrition" in March 1998, found vitamin A and beta-carotene increase iron absorption in humans when eating rice, wheat and corn, grains that contain phytates. The results demonstrate beta-carotene, a precursor of vitamin A found in fruits and vegetables, increases iron absorption at a higher rate than vitamin A. The scientists conclude vitamin A and beta-carotene may react with iron to sustain its solubility in the intestine and prevent phytates from inhibiting iron absorption.