How Vitamin C Helps Absorb Iron

Iron and vitamin C are both essential nutrients for the human body. They both have specific roles in helping to maintain a healthy body. They also work together, as vitamin C has been shown to increase the absorption of iron.

Iron

Tomatoes are a good source of vitamin C.

Iron is a mineral that aids in the production of red blood cells, which carries oxygen to all the muscles of the body. Additionally, iron helps produce connective tissue and neurotransmitters in the brain, and helps maintain a healthy immune system. Iron deficiency is one of the most common nutrient deficiencies.

Vitamin C

Vitamin C is a water-soluble vitamin that is also called ascorbic acid. In the human body it is responsible for building collagen in bones, cartilage, muscle and blood vessels. It also helps fight infection and heal cuts. When taken with iron, it also helps the body absorb more iron.

Absorption

Numerous studies have shown that vitamin C enhances iron absorption. Most studies says vitamin C is most beneficial is helping absorb the iron found in vegetables, as compared to meat sources. The effect can be a two- to three-fold increase in iron absorption.

Sources

Red meat, liver, beans, potatoes with skin, raisins and enriched breads and cereals are all food sources of iron. Sources of vitamin C include citrus fruits, broccoli, tomatoes, green peppers, orange and grapefruit juices.

References

• Pub Med: Vitamin C, the Common Cold and Iron Absorption
• Iron and Use in the Body
• Pub Med: Interaction of Vitamin C and Iron