Publish Time: 2022-07-22 Origin: Site
How do vitamin C and iron work together? Simply put, the combination of iron and vitamin C helps your body absorb more of this important mineral.
There are two main sources of iron in the diet. Heme iron is found in animal foods such as red meat, chicken, and fish. Non-heme iron is abundant in plant foods, including whole grains, legumes, fruits, and vegetables. Non-heme iron tends to be more easily absorbed by the body than heme iron from animal sources.
Vitamin C helps the body dissolve and absorb iron. Drinking a glass of orange juice with your steak, or drizzling lemon juice over a salad, can help improve iron absorption.
Today’s busy lifestyles make it difficult for us to get enough iron from diet alone. Many people don't realize that some daily habits, such as drinking tea or coffee after meals, can inhibit iron absorption. Iron supplementation is a convenient way to ensure your body is getting enough iron.
If you are taking iron supplements that need to be converted into the correct form for absorption, taking vitamin C supplements will increase absorption. A glass of orange juice or a similar drink with a meal is not enough. However, active iron is absorbed in the correct form and protected in its protein matrix to the lower gastrointestinal tract, where it is absorbed, so vitamin C supplementation is not required when you take active iron.
It is perfectly safe to consume both vitamin C and iron-rich foods at the same time. Experts recommend that sources of vitamin C do not affect iron absorption. So, supplements are just as effective as eating lots of foods rich in vitamin C.
However, some people find it difficult to tolerate the high doses in certain vitamin C supplements. In rare cases, it can cause nausea or diarrhea. For some people, iron and vitamin C supplements are fine. The benefits of getting enough iron, energy and passion outweigh the low risks.
Alternative ways to support iron absorption to ensure you get enough iron
Eating foods high in iron and vitamin C is the number one way to support iron absorption. We then determined which foods should be included in the diet to maximize the absorption of vitamin C and iron.
It's also important to know what foods to avoid and when. As we have seen, drinking a cup of tea or coffee after a meal may adversely affect iron absorption. Likewise, eggs, whole grain cereals, and dietary fiber can affect the body's ability to absorb iron. But there is no need to give up all these foods. We can also have a cup of tea between meals.
Some studies suggest that calcium also hinders the absorption of iron. If you want to increase your iron content, then you should consider avoiding calcium-rich foods that are high in iron (milk, cheese, etc.).
We've identified sources of dietary iron, but what about foods rich in vitamin C and iron? Fruits and vegetables are the best sources of vitamin C. Here are some food options that meet both criteria.
1. Spinach: This superfood provides a rich supply of iron and vitamin C in one go.
2. Broccoli: Eaten raw in a delicious salad, it's high in iron and vitamin C.
3. Leafy greens: Cooked kale or Swiss chard contains high levels of iron and vitamin C.
4. Potatoes: Regular potatoes also contain a lot of iron and vitamin C, and it is best to eat them with potato skins, because potato skins contain the most nutrients.
You might also consider pairing foods rich in vitamin C with iron-rich foods, like adding delicious, chopped strawberries to your oatmeal breakfast; combining sweet red peppers, spinach leaves, and lemon vinaigrette for a nutritious meal A large meal can also be paired with red meat.
Conclusion
When it comes to health and well-being, there is no doubt that iron and vitamin C are a powerful combination. This is especially true if you are vegetarian or follow a plant-based diet. Consuming iron and vitamin C at the same time increases the absorption of non-heme iron, which is more difficult for the body itself. As part of a balanced diet, consider eating foods rich in vitamin C and iron to enhance your health and well-being. If you're finding it difficult to get enough iron from your diet alone, active iron supplements may be the answer. They are also a good choice if you want to maintain iron levels in your body.
Our groundbreaking iron supplement is clinically proven to enhance iron absorption. Since active iron is released lower in the gut, where the body's natural iron is absorbed, i.e. DMT-1, it is not dependent on vitamin C for absorption. Active Iron is sufficient, taken on an empty stomach, has clinically proven x 2 absorption and fewer side effects such as constipation, nausea, reflux.