Iron is an essential mineral that plays a crucial role in supporting many vital bodily functions, such as hemoglobin production, oxygen transport, and energy production.

However, many people have iron deficiency anemia, which occurs when the body doesn’t have enough iron to produce red blood cells. One way to prevent or treat iron deficiency anemia is to increase iron absorption by pairing iron-rich foods with other nutrients that enhance its absorption.

How to Increase Iron Absorption

Iron comes in two forms: heme and non-heme. Heme iron is found in animal foods and is easily absorbed by the body, whereas non-heme iron is found in plant-based foods and is less readily absorbed.

However, non-heme iron can be enhanced by consuming it with other nutrients that help to increase its absorption.

Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that aids in iron absorption. It helps convert non-heme iron to a more absorbable form and can double or triple iron absorption when consumed at the same time as iron-rich food.

Foods high in vitamin C to pair with iron-rich foods include:.

Oranges and orange juice
Tomatoes and tomato juice
Broccoli
Brussels sprouts
Cantaloupe
Strawberries
Kiwi
Mango
Pineapple
Papaya

Vitamin A

Vitamin A is another vitamin that can enhance iron absorption, as it helps to maintain healthy mucosal surfaces in the gut, enhancing iron absorption.

This vitamin is found in many foods but is most abundant in animal-based products such as liver, egg yolks, and whole milk.

B Vitamins

The B vitamins are essential for many of the body’s metabolic processes, and some of them, in particular, can enhance iron absorption:.

Vitamin B6: Helps to convert non-heme iron into a more absorbable form. Found in bananas, potatoes, garbanzo beans, chicken, and fish.
Vitamin B12: Works with iron to produce red blood cells. Found in animal-based foods such as meat, dairy, and eggs.

Copper

Copper is a trace mineral that helps with iron absorption, as it helps to transport iron in the blood and to release it from storage sites in the body. Copper is found in many foods, including shellfish, organ meats, whole grains, nuts, and seeds.

Sulfur

Sulfur is a mineral that can enhance iron absorption, and it is found in many foods such as eggs, meat, fish, and legumes.

Avoid Foods That Inhibit Iron Absorption

While some nutrients can enhance iron absorption, others can inhibit it. Some foods may contain substances that can inhibit iron absorption, and it’s best to avoid them when eating iron-rich foods. Avoid eating iron-rich foods with:.

Caffeine: Coffee, tea, and other caffeinated beverages can inhibit iron absorption. Try to avoid drinking them with iron-rich meals.
Calcium: Calcium can block iron absorption, so it’s best not to consume calcium-rich foods such as milk, cheese, and yogurt at the same time as iron-rich foods.
Phytates: Phytates are plant compounds that can bind to iron and prevent absorption. Foods high in phytates include grains, beans, nuts, and seeds. Try to avoid eating large amounts of phytic acid-containing foods at the same time as iron-rich foods.
Tannins: Tannins are plant compounds found in tea, coffee, and wine and can inhibit iron absorption. Try to consume them separately from iron-rich meals or limit their consumption.

Conclusion

Eating iron-rich food and pairing them with other nutrients that enhance iron absorption is an essential way to prevent or treat iron deficiency anemia.

By consuming vitamin C-rich foods, vitamin A, B vitamins, copper, and sulfur, you can increase your body’s ability to absorb iron and maintain good health. At the same time, it’s best to avoid foods that inhibit iron absorption, such as caffeine, calcium, phytates, and tannins. With the right combinations of food, you can boost your iron absorption and keep deficiency anemia at bay.