Do You Need Vitamin C to Absorb Iron?

Vitamin C & Iron

You may have heard you need vitamin C to absorb iron. Is it true? And why is that? Let’s find out!

Absorption Booster

Vitamin C is not essential to iron absorption. But, it helps you get more iron from food, especially plant sources, preventing deficiencies.

kale with beans in a soupkale with beans in a soup

Helpful to Some People

So, if you have low iron levels or eat little or no meat, you should start pairing iron-rich foods with vitamin C.

How Does Vitamin C Boost Iron?

Vitamin C captures and protects iron, makes it more soluble, and creates the right environment for better absorption.

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Vitamin C and Iron Pairing

So, vitamin C and iron must go together in the same meal to work. Next are three pairing tips for you!

Pairing Tip #1

At breakfast, top your oatmeal with strawberries and kiwi or have an orange alongside fortified cereals.

Pairing Tip #2

Add a cup of leafy greens like kale or spinach to bean dishes for the perfect iron-vitamin C combo.

Pairing Tip #3

And when you make a nice tofu stir-fry, tip in some bell peppers or crunchy broccoli!

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