Iron is a mineral essential for growth and development, oxygen transportation, and immune function. Iron deficiency is the most common nutrient deficiency worldwide, affecting up to 30% of the world’s population.

The body does not produce iron, so we must obtain it from our diet or supplements. However, not all iron sources are created equal. The body absorbs iron better from animal sources than from plant sources. Furthermore, certain foods and nutrients can enhance or inhibit iron absorption.

In this article, we will explore the top three iron-enhancing combinations for optimal health.

1. Vitamin C and Iron

Vitamin C is a potent antioxidant that helps protect cells from damage. It also plays a crucial role in collagen synthesis, wound healing, and immune function.

Vitamin C also enhances iron absorption by reducing iron to its more readily absorbed ferrous state. Iron absorption from a single meal can increase by up to 300% when combined with vitamin C. Therefore, consuming foods rich in vitamin C and iron together can help prevent iron deficiency anemia.

Some vitamin C-rich foods that pair well with iron include:.

Citrus fruits such as oranges, grapefruits, and lemons
Strawberries
Kiwis
Pineapple
Mangoes
Papayas
Tomatoes
Red and green bell peppers
Broccoli and cauliflower

Here are some meal ideas that combine iron and vitamin C:.

Spinach and strawberry salad
Beef and broccoli stir-fry
Roasted chicken with bell peppers and tomatoes
Orange and kale smoothie
Lentil soup with lemon juice

2. Iron and Heme Enhancers

The body absorbs iron better from heme sources, which are found in animal products such as meat, poultry, and seafood. Heme is a complex of iron and the protein hemoglobin found in red blood cells.

Non-heme iron, which is found in plant sources such as legumes, spinach, and tofu, is less readily absorbed. However, consuming certain foods and nutrients with non-heme iron can enhance its absorption. Heme enhancers include:.

Meat, poultry, and seafood
Fish and shellfish
Eggs
Organ meats such as liver and kidneys

Non-heme enhancers include:.

Vitamin C-rich foods (as discussed above)
Muscle meat, fish, and poultry
Fruits and vegetables
Acids, such as vinegar and lemon juice
Fermented foods, such as tempeh and miso
Breastmilk

Here are some meal ideas that pair iron with heme and non-heme enhancers:.

Salmon with roasted vegetables
Pork chops with sauerkraut
Beef fajitas with peppers and onions
Liver pâté on whole grain bread with pickles
Lentil soup with lemon juice and spinach
Tofu stir-fry with broccoli, bell peppers, and vinegar
Hummus with baby carrots and red peppers

3. Iron and Avoidance of Iron Inhibitors

In addition to enhancing iron absorption, it is essential to avoid factors that inhibit iron absorption. Some foods and nutrients can interfere with iron absorption by binding to iron or inhibiting gastric acid secretion.

Therefore, it is best to avoid these inhibitors when consuming iron-rich foods. Iron inhibitors include:.

Caffeine, found in tea, coffee, and chocolate
Polyphenols, found in some vegetables, fruits, and grains
Phytates, found in nuts, seeds, whole grains, and legumes
Calcium, found in dairy products
Egg proteins
Fiber supplements

Here are some meal ideas that avoid iron inhibitors:.

Green salad with grilled chicken and lemon vinaigrette (avoiding caffeine and phytates)
Beef stroganoff over whole wheat noodles (avoiding egg proteins and fiber supplements)
Shellfish paella with saffron (avoiding caffeine and fiber supplements)
Clam chowder with oyster crackers (avoiding calcium and polyphenols)

In conclusion, iron is a vital nutrient for optimal health, but not all iron sources are absorbed equally. Pairing iron-rich foods with iron enhancers such as vitamin C and heme and non-heme enhancers can improve iron absorption.

Avoiding iron inhibitors such as caffeine, polyphenols, phytates, calcium, egg proteins, and fiber supplements is also essential for optimal iron absorption. A diet rich in a variety of iron-rich foods paired with iron enhancers and avoidance of iron inhibitors can help prevent iron deficiency anemia and promote optimal health.