Healthy Bits · Nutrition & wellness
Pair iron with vitamin C
Plant foods like lentils, spinach and pumpkin seeds contain non-heme iron, a form your body absorbs less easily than the iron in meat. Vitamin C helps: eating the two together can noticeably increase how much iron you take in.
Easy pairings:
- Lentil soup with a squeeze of lemon
- Spinach salad with strawberries or orange segments
- Black beans with salsa and bell peppers
- Oatmeal topped with kiwi
It also helps to enjoy coffee and tea between meals rather than with them, since their tannins can reduce iron absorption.
Try this: add one vitamin C food to your next plant-based meal. If you're thinking about an iron supplement, check with your doctor or practitioner first, since too much iron can cause problems.
- minerals
- vegetarian
- beans
- iron
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.