What helps with the absorption of iron?

As a nutrition expert, I can tell you that the absorption of iron, particularly non-heme iron which is found in plant-based foods, can be enhanced by consuming certain substances that facilitate this process. Vitamin C is one of the most well-known enhancers of iron absorption. Vitamin C, found in foods like citrus fruits, dark green leafy vegetables, melons, potatoes, tomatoes, and strawberries, can significantly improve the absorption of non-heme iron. The key is to consume these vitamin C-rich foods in the same meal as the iron-rich foods to maximize the effect on absorption. In addition to vitamin C, consuming iron with an acidic environment can also help. This is because the presence of acid can help to convert the iron into a form that is more easily absorbed. Foods with a high vitamin C content often also have an acidic profile, which can further enhance iron absorption. Moreover, it's important to be aware of substances that can inhibit iron absorption. These include calcium, polyphenols (found in tea and coffee), and phytates (found in whole grains and legumes). It's best to avoid consuming these substances at the same meal as iron-rich foods if you are trying to improve your iron absorption.

Foods high in vitamin C such as citrus fruits, dark green leafy vegetables, melons, potatoes, tomatoes and strawberries improve the absorption of non-heme iron. As with heme iron, foods high in vitamin C must be eaten at the same time as foods high in non-heme iron to increase its absorption.