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Try to combine the mineral iron with Vitamin C to maximize the absorption of non-heme (plant) sources. Breakfast is a good time to enjoy the energetic duo! Taking 1 or 2 tabets Vitamin C 200mg with iron 50mg controlled release tablets with your breakfast, Vitamin C can boost iron absorption. This combination can meet the body's iron needs,especially for women who have a big needs for iron. Their body will lose much iron during the monthly menstrual period, and it is necessary to supplement iron every day. We suggest women should take Vitamin C 200mg with iron 50mg timed release tablets every day. Check the nutrition label of it to make sure it contains enough iron.
Role and efficacy of vitamin c
As two kinds of dietary supplements, Vitamin C and iron both have various benefits for the body. Studies show taking Vitamin C and iron together may be better than eating alone, and can increase the absorption of iron from non-heme (plant) sources.
Vitamin C almost come from vegetables and friuts, such as broccoli, bell peppers, cantaloupe, red cabbage, cantaloupe, tomatoes, sweet potatoes, mangoes, oranges and strawberries are excellent sources of vitamin C.
Vitamin C helps release a higher percentage of iron from non-heme sources, thereby increasing your body's ability to absorb more iron from these foods. Vitamin C also helps to overcome the adverse effects of phytonutrients that inhibit the absorption of non-heme iron, including oxalic acid, phytic acid, tannins and polyphenols.
Where we can find iron?
Fruits, egg yolks, seeds, nuts, vegetables, grains and iron-fortified foods contain non-heme iron, and its absorption efficiency is lower than that of heme iron, or the type found in meat, fish, poultry and seafood.
Iron is also found in foods such as meat, legumes (black beans, pinto beans, kidney beans, soybeans, and lentils), dark green leafy vegetables, and fortified breakfast cereals. Iron from meat (heme iron) and plant sources (non-heme iron) are absorbed in different ways; the body also does not absorb plant sources. It has been found that vitamin C can increase the amount of iron absorbed by the body from plants, that is, non-heme iron. Vitamin C is found in foods such as citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts, and kiwis.
Iron is an important nutrient that helps the body to function normally. It exists in red blood cells and transports oxygen throughout the body through the bloodstream. In addition, it can also remove carbon dioxide and other waste products and transport them to the lungs for exhalation.
The absorption of heme iron is neither inhibited by certain phytonutrients nor enhanced by vitamin C. However, like vitamin C, heme iron also increases the amount of non-heme iron your body can absorb from eggs and plant foods. The iron content of internal organs such as chicken liver and beef kidney is particularly high,as are oysters. Generally speaking,dark meat has higher iron content than light meat—ham has higher iron content than pork chops, and dark meat turkey and chicken have more iron than light meat. Fish is also a good source of heme iron, but usually provides less than other sources.
Iron is the most common nutritional deficiency in the United States. It is most common in young children and pregnant women due to rapid growth, and girls/women of childbearing age due to menstruation and vegetarians. Signs of iron deficiency include fatigue, pale skin and nails, weakness, dizziness, frequent headaches, and tongue inflammation (glossitis). However, these symptoms only appear when iron deficiency reaches the classification of anemia; where iron reserves have been exhausted, there are not enough iron-containing red blood cells to transport the oxygen the body needs. It is important to check iron levels regularly so that iron deficiency can be detected before it progresses to anemia.
Although it is always preferable to obtain nutrients from real food, the source of vitamin C does not affect iron absorption. Taking Vitamin C 200mg plus iron 50mg sustained release tablets, its formula designed as controlled release tablets, it means the releasing time is 12 to 24 hour in the body, that is to say, it can contibue to Provide nutrition within 12 to 24 hour.
For men of all ages and women over 50, the recommended dietary allowance or RDA for iron is 8 mg per day, while young women and pregnant women require 18 mg and 27 mg of iron per day, respectively. The RDA guidelines take into account that only about 10% to 15% of the total dietary iron intake by healthy people is absorbed for use.
Eating certain foods or beverages containing non-heme iron can significantly reduce the amount of iron available for absorption and use. In a diet that provides non-heme iron but does not contain a lot of vitamin C, drinking tea, coffee or milk will reduce the rate of iron absorption.