Why It’s Important To Combine Vitamin C With Iron

It may come as a surprise that vegetarians do not benefit from complete iron absorption. 

Why do you think this happens. After all, vegetarians eat so many iron-rich foods. Well, it’s simply because the phytates present in vegetables interfere with the absorption of iron in the body. 

For this reason, nutritionists advise that vegetables must be consumed with Vitamin C for better iron absorption. Moreover, it’s important to avoid drinking coffee and tea immediately after eating as they negate iron in the food.

Foods that are high in phytate content include wheat bran, rice bran, almonds, walnuts, cashew nuts, oats, barley, rye, yeast, beans and navy beans.  

Nutritionist Fathima Taher Ali says, “We recommend smaller portions of foods so that iron absorption improves. Iron in beans, grains, seeds, etc. is better absorbed when the food is combined with Vitamin C present in certain fruits and vegetables. However, some iron-rich sources like certain leafy greens, broccoli and tomato sauce already contain Vitamin C.”

The incidence of anemia in women is as high as 59 percent. It stands at 41.8 percent in pregnant women and 25.4 percent in children. Undoubtedly, there’s a strong need to have iron-rich foods on the table. Iron absorption increases markedly by eating foods containing Vitamin C.

Foods Containing Phytates

Grains like wheat bran, rice bran, whole wheat, corn, rye, oats and brown rice

Beans and nuts:  Soy, pinto, kidney and navy beans, as well as peanuts, are at the high end. They have double the amount of phytate found in peas, lentils, chickpeas, white beans, walnuts and mung beans.

Potatoes