If you’ve ever felt low in energy or been told you’re a bit anemic, iron may be part of the story. Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Yet many people — especially women of reproductive age, vegetarians, and those with certain gut or autoimmune conditions — don’t get enough usable iron.
The good news? The way you combine foods on your plate can make a big difference in how much iron your body absorbs.
Iron Comes in Two Main Forms
- Heme iron is found in animal foods such as red meat, poultry, and fish. It’s usually absorbed efficiently.
- Non-heme iron is found in plant-based foods such as beans, lentils, spinach, nuts, seeds, and whole grains. It’s less easily absorbed, and that’s where vitamin C makes all the difference.
Vitamin C: The Iron Enhancer
Vitamin C (also called ascorbic acid) helps convert non-heme iron into a form that’s easier for the gut to absorb. Studies show that even small amounts of vitamin C in a meal — as little as 25–50 mg, which is roughly the amount in half a lemon — can significantly improve iron uptake.
That’s why adding lemon juice to a spinach salad, serving lentil soup with a squeeze of lime, or eating a piece of fruit such as an orange, kiwi, or strawberry alongside an iron-rich meal can have a real impact.
A Salad Example
Imagine a simple salad:
- Spinach and arugula (plant sources of non-heme iron)
- Chickpeas or lentils (additional iron and protein)
- Lemon juice and olive oil dressing
- Slices of red bell pepper (also high in vitamin C)
The vitamin C from the lemon and peppers helps your body absorb more of the iron from the spinach and legumes — a natural nutrient partnership.
Tips for Getting the Most Out of Iron
- Add fresh citrus: Lemon, lime, or orange juice to salads, grains, or cooked greens.
- Include vitamin C-rich vegetables: Bell peppers, broccoli, tomatoes, and cabbage pair well with iron-rich foods.
- Avoid tea or coffee at mealtime: These drinks contain polyphenols that can reduce iron absorption; have them at least an hour apart from iron-rich meals.
- Cook in cast-iron pans: A simple, traditional way to increase the iron content of food.
- Pair plant iron with animal iron if you eat both: Combining small amounts of meat or fish with legumes or grains can enhance total iron absorption.
The Mind-Gut-Earth Perspective
Iron-rich plants grown in healthy, mineral-rich soil often contain more trace elements and polyphenols that support gut and immune health. By choosing local, sustainably grown produce and preparing it in a way that supports nutrient absorption, you’re supporting not just your body but the health of the planet.
Key Takeaways
- Iron is vital for energy and oxygen transport.
- Vitamin C makes plant-based iron far more absorbable.
- Simple combinations — like lemon on lentils or citrus in salads — can make a noticeable difference.
- Soil quality and sustainable farming affect the nutrient content of our food.
Selected Scholarly References
Tilman D, Clark M. “Global diets link environmental sustainability and human health.” Nature. 2014;515:518-522.
Hallberg L, Brune M, Rossander L. “The role of vitamin C in iron absorption.” Int J Vitam Nutr Res Suppl. 1989;30:103-108.
Cook JD, Monsen ER. “Vitamin C, the common cold, and iron absorption.” Am J Clin Nutr. 1977;30(2):235-241.
Hurrell RF, Reddy MB, Juillerat M, Cook JD. “Degradation of phytic acid enhances iron absorption from cereals and legumes.” J Nutr. 2003;133(9):2970-2974.
Teucher B, Olivares M, Cori H. “Enhancers of iron absorption: ascorbic acid and other organic acids.” Int J Vitam Nutr Res. 2004;74(6):403-419.
