Which Type Of Iron Needs Vitamin C For Absorption
Iron is an essential mineral for our body's health. It plays a vital role in the formation of hemoglobin, which is responsible for carrying oxygen throughout the body. Iron also helps in the proper functioning of the immune system and cognitive development. However, the body does not absorb all types of iron equally. Some types of iron require vitamin C for better absorption. In this article, we will discuss which type of iron needs vitamin C for absorption.
Heme Iron
Heme iron is the type of iron found in animal products such as meat, poultry, and fish. This type of iron is easily absorbed by the body, and vitamin C is not required for its absorption. Heme iron is highly bioavailable, meaning it is easily absorbed and utilized by the body. Heme iron is also less affected by other dietary factors that can inhibit iron absorption, such as phytates and calcium.
Non-Heme Iron
Non-heme iron is the type of iron found in plant-based foods such as legumes, nuts, seeds, and fortified cereals. This type of iron is not as easily absorbed by the body as heme iron. Non-heme iron absorption can be affected by several dietary factors, such as phytates and calcium, which can inhibit its absorption. However, vitamin C can enhance the absorption of non-heme iron.
How Does Vitamin C Enhance Iron Absorption?
Vitamin C is a powerful antioxidant that plays an essential role in the body's immune system. It also helps in the absorption of non-heme iron. Vitamin C forms a chemical bond with non-heme iron, which makes it easier for the body to absorb. Consuming vitamin C-rich foods or supplements with non-heme iron-rich foods can increase the absorption of non-heme iron by up to six times.
Iron-Rich Foods That Need Vitamin C For Absorption
Here are some iron-rich foods that require vitamin C for better absorption:
- Spinach
- Kale
- Broccoli
- Brussels sprouts
- Sweet potatoes
- Red and green peppers
- Strawberries
- Citrus fruits
- Papaya
- Kiwi
Other Ways to Enhance Iron Absorption
In addition to vitamin C, there are several other ways to enhance iron absorption, including:
- Cooking in cast-iron pans
- Avoiding tea and coffee with meals
- Consuming animal products with non-heme iron-rich foods
- Soaking and sprouting grains, nuts, and seeds
- Avoiding calcium supplements with iron-rich meals
Conclusion
Iron is an essential mineral required for the proper functioning of the body. While heme iron found in animal products does not require vitamin C for absorption, non-heme iron found in plant-based foods benefits from vitamin C. Consuming vitamin C-rich foods or supplements with non-heme iron-rich foods can increase the absorption of non-heme iron by up to six times. In addition to vitamin C, there are several other ways to enhance iron absorption, including cooking in cast-iron pans, avoiding tea and coffee with meals, and soaking and sprouting grains, nuts, and seeds.