Nutritionists suggest pairing legumes with vitamin C or vinegar to boost iron absorption

Nutritionists recommend consuming acidic foods or those high in vitamin C alongside legumes to improve the absorption of non-heme iron. Unlike the iron found in animal products, the iron in plant-based foods is more difficult for the body to assimilate due to the presence of antinutrients such as phytates, tannins, oxalates, and saponins.

Adding vinegar to lentils or eating an orange after consuming chickpeas can significantly enhance mineral uptake. Vitamin C helps increase the absorption of non-heme iron and can mitigate the effects of phytates. Additionally, the acidity in vinegar stimulates gastric acid secretion, which helps dissolve the iron and makes it more readily available for the body to capture.