Foods Containing Iron & Vitamin C

Iron and vitamin C are two essential nutrients. Your body requires both to fight a host of diseases and conditions. While each has a distinct role, they work better together: Vitamin C increases the absorption of iron when they are eaten in the same meal.

Role of Iron

Iron carries oxygen to your body's cells; nearly two-thirds of the body's iron is found in hemoglobin. Low iron levels can cause fatigue and lowered immunity and may lead to anemia.

Iron Sources and Requirements

Your body needs both forms of dietary iron: heme and nonheme. Heme iron is found in animal foods and nonheme found in plant foods. You'll find iron in fortified cereals, chicken liver, beans, lentils, soybeans, oysters, beef, spinach, turkey, chicken, tuna, halibut, whole-wheat bread and pork. Few foods have a high concentration of the nutrient, so eat a variety of these foods daily to meet your iron needs. The recommended dietary allowance (RDA) for iron is 11 milligrams for boys 14 to 18; 8 milligrams for men 19 and over; 15 milligrams for girls 14 to 18; 18 milligrams for women 19 to 50; and 8 milligrams for women over 50. Pregnant and lactating women need significantly more iron: 27 milligrams for pregnant women, 10 milligrams for lactating women under 18 and 9 milligrams for lactating women over 18.

Vitamin C Role

Vitamin C is an antioxidant that protects the body from free radicals, known to contribute to diseases such as cancer, arthritis and heart disease. Vitamin C helps to maintain teeth, bones, skin and cartilage, and to heal wounds.

Vitamin C Sources and Requirements

Sources of vitamin C include red bell peppers, green peppers, parsley, broccoli, cauliflower, strawberries, lemon juice, romaine lettuce, Brussels sprouts, papaya, kale, grapefruit, kiwifruit, cantaloupe, oranges, tomatoes, Swiss chard, raspberries, asparagus, celery, spinach, cucumbers, pineapple, watermelon, summer squash, blueberries, corn, white potatoes and sweet potatoes.The RDA for vitamin C is 75 milligrams for boys 14 to 18; 90 milligrams for men 19 and over; 65 milligrams for girls 14 to 18; and 75 milligrams for women 19 and over. Pregnant women over 18 need 85 milligrams; lactating women over 18 need 120 milligrams.

Iron and Vitamin C Together

Combine vitamin C and iron foods whenever possible. Many iron-rich and vitamin C-rich foods taste great together so it's not hard to find delicious combinations. Try drinking a glass of orange or grapefruit juice with iron-fortified cereal topped with berries; eat a salad of spinach greens tossed with cucumbers, carrots, tomatoes and broccoli; and top a baked potato with black beans and corn for a satisfying meal or snack.

References

• Office of Dietary Supplements, National Institutes of Health
• Medline Plus
• The World's Healthiest Foods

Resources

• Vitamin C