Do you know what is the relationship between iron and vitamin C?
The body's absorption of iron is significantly increased by the presence of vitamin C. Vitamin C plays an important role in the synthesis of red blood cells, and iron is an important element of heme; since red blood cells contain heme, iron is closely associated with vitamin C.
Although vitamin C greatly improves iron absorption, it is limited to iron intake from whole foods such as green leafy vegetables or whole grains. Iron from multivitamin or mineral supplements is not beneficial. Eating foods rich in vitamin C, such as citrus fruits, is also important for improving iron absorption. In addition, there are benefits to taking pure ascorbic acid along with iron-containing foods.
Red blood cells are responsible for transporting oxygen to every tissue in the body for normal function and health. These functions are made up of heme, an iron-containing compound contained in red blood cells. Vitamin C is also required for the production of red blood cells. In addition, keeping the walls of blood vessels healthy is also inseparable from iron and vitamin C.
People with poor circulation or iron-deficiency anemia should add extra iron and vitamin C to their daily diet. When the human body is not deficient in iron, the absorption rate of this nutrient from food intake is only 10%, but when it is deficient, the absorption rate of iron is as high as 35%. This absorption rate can be further enhanced by eating foods rich in vitamin C.