There are many opinions today that combining vitamin C and iron will help increase the body’s ability to absorb iron, thereby improving and enhancing overall health. So what is the truth about this? Please refer to the following article for the answer.

Iron and vitamin C are both important nutrients for health. There are some opinions that vitamin C helps increase the body’s ability to absorb iron. So is the combination of these two substances really effective and what impact does it have on health?

Interaction of vitamin C and iron

Iron is an essential mineral that plays an important role in transporting oxygen in the blood and supporting the immune system. When consuming iron from food, the body will absorb it through the intestinal mucosa. Iron can be divided into two main groups based on its origin:

• Animal iron: This is heme iron, derived from hemoglobin and myoglobin in meat, fish, and poultry. Heme iron is more easily absorbed by the body, however, absorption can be hindered if taken with certain foods.
• Plant-based iron: This is non-heme iron, common in vegetarian diets and is mainly found in vegetables, grains and beans. Plant-based iron is often more difficult to absorb than animal-based iron, so vegetarians or those who do not consume meat are often at higher risk of iron deficiency.

Vitamin C, in the form of ascorbic acid, has the ability to enhance the absorption of iron from plants by converting iron from an insoluble form to a more absorbable form. In addition, vitamin C has the ability to reverse the effects of some iron absorption inhibitors such as tea, calcium and phosphate.

Vitamin C in the form of ascorbic acid has the ability to enhance iron absorption.

How vitamin C works in iron absorption

When entering the body, vitamin C creates an acidic environment in the stomach, supporting the conversion of iron from an indigestible form (ferric) to an easily absorbed form (ferrous). In addition, vitamin C has the ability to combine with non-heme iron to form chelate compounds, which help increase iron absorption.

Another factor to note is the presence of iron oxide and iron hydroxides, these insoluble compounds can hinder the absorption of iron. However, ascorbic acid can minimize the formation of these compounds, thereby helping the body absorb iron more easily. Although studies on this mechanism of action are not yet complete, a positive relationship can be seen between vitamin C and the body’s ability to absorb iron.

A positive association can be seen between vitamin C and iron absorption.

Food sources of vitamin C

Supplementing vitamin C from natural food sources is not only safe but also effective for health. Some foods rich in vitamin C help the body absorb iron better, especially iron from plants:

• Fruits: Citrus fruits, grapefruit, strawberries, kiwi are great sources of natural vitamin C. You can eat them directly or drink juice from these fruits to help the body absorb iron more easily.
• Dark green leafy vegetables: Vegetables such as spinach, kale, broccoli contain high levels of vitamin C, while also providing fiber and other essential nutrients.
• Red bell peppers: This is the food source with the highest vitamin C content among vegetables, helping the body absorb iron and strengthen the immune system.

Additionally, vegans may want to consider incorporating vitamin C-rich fruits and vegetables into their diet to ensure adequate iron intake, as non-heme iron from plants is more easily absorbed when vitamin C is present.

Foods rich in vitamin C help the body absorb iron better

The effectiveness of vitamin C in increasing iron absorption

To date, there is not enough evidence to fully demonstrate that vitamin C supplementation increases iron absorption. However, initial studies have shown a link between vitamin C and the body’s ability to absorb iron. Vitamin C increases stomach acidity, making it easier for iron to be incorporated into absorbable compounds.

The combination of vitamin C and iron may help reduce the risk of iron deficiency anemia, a common condition, especially in people who are vegetarians or do not consume much animal products. Vitamin C supplementation improves overall health and reduces symptoms of fatigue due to iron deficiency.

Vitamin C not only plays an important role in the immune system but also supports the ability to absorb iron, especially iron from plants. Although research is still ongoing to better understand the mechanism of vitamin C’s effects on iron, supplementing vitamin C through a diet rich in green vegetables and fruits is a natural and safe way to improve health.

Supplementing vitamin C through a diet rich in green vegetables and fruits is a natural, safe way.

The combination of vitamin C and iron, especially when supplemented through a varied and balanced diet, not only helps improve health but also plays an important role in preventing anemia. Hopefully, through this article, you have understood how vitamin C enhances iron absorption and improves health.