Nutritional strategies to improve iron absorption

Combining iron with vitamin C can significantly improve the body's ability to absorb non-heme iron, which is the type found in plant-based foods such as legumes, nuts, seeds, and certain vegetables.

Iron is essential for transporting oxygen through the blood via hemoglobin. While heme iron from animal products is easily absorbed, non-heme iron requires assistance. Consuming vitamin C-rich foods—such as tomatoes, bell peppers, citrus fruits, kiwi, or strawberries—alongside plant-based iron sources can facilitate this process.

Practical dietary applications include pairing lentils with tomato or bell pepper, adding lemon juice to legume salads, or consuming fruit like oranges or strawberries during a meal. While overall dietary variety is important, strategic pairing remains a simple method to optimize mineral uptake.