Vitamin C can help your body absorb iron. It’s especially helpful if you get most of your iron from plant-based foods (non-heme iron).
You can help increase your iron levels by eating food rich in vitamin C, like:
Eating vitamin C rich food at mealtimes can help you absorb the iron in that meal. You could drink a glass of orange juice or have a side salad.
The amount of iron you absorb is affected by the balance of iron enhancers and iron inhibitors in your food or drink.
Some foods and drinks that can stop your body from absorbing iron are:
If you think you’re not getting enough iron, try to avoid or cut down on these — particularly during meal times.
Other foods are good sources of iron but contain iron inhibitors, like:
You can eat them with iron enhancers, like vitamin C (found in fruits and vegetables), to help offset their effects.
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