How does vitamin C affect iron absorption?

Vitamin C plays a significant role in enhancing iron absorption, particularly non-heme iron, which is found in plant-based foods. The presence of vitamin C in the digestive tract converts ferric iron (Fe3+) into ferrous iron (Fe2+), a form that is more soluble and easier for the body to absorb. By reducing ferric iron to ferrous iron, vitamin C effectively increases the bioavailability of iron, making it more accessible for absorption in the intestines.

This relationship is particularly important for individuals who rely on plant-based sources of iron, as non-heme iron is naturally less readily absorbed than heme iron, found in animal products. Therefore, consuming foods rich in vitamin C—such as citrus fruits, strawberries, bell peppers, and broccoli—alongside iron-rich foods can significantly improve iron uptake in the body.

Understanding the synergistic effect of vitamin C on iron absorption is critical in dietary planning, especially for individuals at risk of iron deficiency or those following vegetarian or vegan diets.