What is one way to enhance iron absorption from plant sources?

Pairing plant-based iron sources with vitamin C-rich foods is an effective way to enhance iron absorption. This is because non-heme iron, the type of iron predominantly found in plant foods, is absorbed less efficiently by the body compared to heme iron found in animal sources. Vitamin C plays a critical role in this process; it converts iron into a more absorbable form in the intestinal environment. When vitamin C is consumed alongside plant sources of iron, it significantly increases the efficiency of iron absorption, thus helping to prevent iron deficiency and improve overall iron status in the body.

In contrast, consuming iron with calcium may inhibit absorption, as both minerals compete for the same pathways in the digestive system. Pairing with whole grains may not enhance iron absorption either, since certain compounds in grains, such as phytates, can inhibit iron absorption. Eating iron-rich foods in isolation also does not take advantage of the synergistic effects of vitamin C, which is essential for maximizing iron uptake. Thus, the pairing with vitamin C-rich foods stands out as the optimal strategy for increasing the absorption of plant-sourced iron.