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How to boost iron absorption: Besides longer cooking times, pairing high-iron foods with vitamin C is the best way to increase iron absorption in the body. This can be done through supplements or ...
Tofu, an iron-rich ingredient, pairs well with foods high in vitamin C to help the body absorb the iron, Gentile says. “A stir-fry is a good way to do this,” she says. “You could add bell ...
Seafood can be an excellent substitute for red meat, and oysters are particularly rich in iron. Slurp down four large mollusks of the mushroom variety and you’ll get 7.8 mg, per the USDA .
It is recommended for vegans to daily eat iron-rich foods in combination with vitamin C, because vitamin C enhances iron absorption. [108] [109] Due to the low absorption rate on non-heme iron, it is recommended to eat dark leafy greens (and other sources of iron) together with sources of vitamin C. [110]
However, the interaction between iron and vitamin C can generate free radicals, particularly in cases of iron overload. In iron deficiency, vitamin C aids absorption. Aspirin use in the elderly, often for cardiovascular disease, is linked to lower serum ferritin levels. Iron deficiency can be managed through an iron-rich diet or supplementation.
Iron absorption can be enhanced through ingestion of vitamin C alongside iron-containing food or supplements. Vitamin C helps to keep iron in the reduced ferrous state, which is more soluble and more easily absorbed. It also chelates iron into a soluble complex. [142]
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