Why does vitamin C enhance iron absorption, and which foods provide this interaction?

Why does vitamin C enhance iron absorption, and which foods provide this interaction?

• A. Vitamin C decreases absorption
• B. Vitamin C reduces ferric to ferrous iron, increasing absorption; sources include citrus, peppers, strawberries, broccoli
• C. Iron absorption is independent of vitamin C
• D. Vitamin A enhances iron absorption

Answer: (B)

Vitamin C boosts non-heme iron absorption by keeping iron in a form the body can readily absorb. In plant-based iron sources, iron is usually ferric (Fe3+), which doesn’t dissolve well in the gut. Vitamin C acts as a reducing agent, converting ferric iron to ferrous iron (Fe2+), the form that dissolves more easily and is taken up by intestinal cells. It can also form a soluble iron–ascorbate complex, helping iron stay in solution as it passes through the small intestine. This effect is especially helpful for meals that include iron-rich plant foods, where absorption can otherwise be limited. Foods that provide this interaction are rich in vitamin C, such as citrus fruits, bell peppers, strawberries, and broccoli. Including these with iron-containing foods (like beans, lentils, or fortified cereals) enhances iron uptake.

Vitamin C boosts non-heme iron absorption by keeping iron in a form the body can readily absorb. In plant-based iron sources, iron is usually ferric (Fe3+), which doesn’t dissolve well in the gut. Vitamin C acts as a reducing agent, converting ferric iron to ferrous iron (Fe2+), the form that dissolves more easily and is taken up by intestinal cells. It can also form a soluble iron–ascorbate complex, helping iron stay in solution as it passes through the small intestine. This effect is especially helpful for meals that include iron-rich plant foods, where absorption can otherwise be limited.

Foods that provide this interaction are rich in vitamin C, such as citrus fruits, bell peppers, strawberries, and broccoli. Including these with iron-containing foods (like beans, lentils, or fortified cereals) enhances iron uptake.