One of iron’s best friends is found in plant foods, while another is found in animal foods. That means that vegetarians and nonvegetarians alike can take effective steps to improve iron absorption. In the plant world, iron’s best friend is vitamin C. Iron in a meal is well absorbed as long as 75 milligrams of vitamin C are also present. As an alternative, even a modest size serving (more than 3 ounces) of meat, poultry, or fish will also make the iron in a meal highly absorbable. Meats contain heme iron – a special form of iron that not only is unusually well absorbed but also helps you absorb iron from other foods. Only meats contain heme iron. Still another alternative is to include both a modest amount of vitamin C (25 to 75 milligrams) and a very small amount of meat (1 to 3 ounces). A third factor also possible gives iron absorption a boost, but nutritionists are reserving judgement until more studies are done. This is the acid factor. Certain acidic substances found in citrus fruits, sauerkraut, beer, and other foods may lend a hand with iron absorption by converting it to a form that the body can absorb more easily. |
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