Vitamin C with iron

Vitamin C with iron


  • 1 vitamin C and iron
  • 2 the importance of vitamin C for the absorption of iron
  • 3 sources contain vitamin C and iron 3.1 sources of vitamin C 3.2 sources of iron
  • 3.1 sources of vitamin C
  • 3.2 sources of iron
  • 4 foods increases iron absorption
  • 5 Tips to increase the absorption of iron
  • 6 recommended amounts of vitamin C and iron
  • 7 References

Vitamin C and iron

The vitamin C (in English: Vitamin C) or as it is called ascorbic acid (in English: Ascorbic acid) of soluble vitamins in the water, and works in the body as an antioxidant; Which protects against damage caused by free radicals -the compounds produced when the body of radiation exposed or smoke Altbg- may be associated with an increased risk of many diseases, the body needs this vitamin for the manufacture of collagen, and other benefits, [1] [2] It is worth mentioning that the body does not make this vitamin, so it needs to be taken from food sources, it is available in many vegetables and fruits, or can be taken as a dietary supplement in the form are chewing pills or capsules. [1]

The iron is of the minerals found in the body that it needs to carry out many functions, it is from the components of hemoglobin, which contributes to the transfer of oxygen from the lungs to the rest of the body, and may result from not eating enough iron sources amounts of anemia; Or what is known as anemia caused by iron deficiency (in English: Iron deficiency anemia), [3] [4], it is worth mentioning that the iron there is in the form of iron HEMI (in English: Heme Iron) in animal food sources, such as meat and fish, iron is HEMI (in English: non heme iron) in plant sources in some types of vegetables and fortified foods do, and it should be noted that the body can absorb iron HEMI more effectively than iron is HEMI. [5]

The importance of vitamin C for the absorption of iron

Can vitamin C help to improve the absorption of some nutrients, and the most important of iron, so it is advisable to address the sources of this vitamin with food containing iron or with Mkmlath to enhance absorption. [6] It should be noted that iron HEMI is absorbed in the intestine and is characterized by this type of iron that is not affected by other nutrient in the same meal, while the iron is affected by non HEMI components of other food, it is worth mentioning that vitamin c can contribute to stop the effect of some foods that inhibit iron absorption such as: tea, or calcium, and phosphate; Where this vitamin is associated with iron is HEMI and store it in the body is easily absorbed, so it is advisable to eat citrus juices, or other foods rich in vitamin C with iron sources, and suggests some doctors taking vitamin C supplements or orange juice with iron supplements. [7] [8]

Sources contain vitamin C and iron

The vegetables, the only foods that contain good amounts of vitamin C and iron together naturally, Examples include: leafy vegetables and dark, such as spinach, cabbage curly (in English: Kale), and chard (in English: Chard), and leaves of kale (in English: Turnip greens ), as there are other foods contain two elements together, including: broccoli, sweet peppers, asparagus (in English: asparagus), tomatoes and potatoes. [9]

Vitamin C sources

There are many rich in vitamin C foods, among them the best sources: [10] [11]

  • Sweet peppers green and red: as a grain of one medium sweet green peppers contain 64.7 milligrams of vitamin C, which covers the amount of the daily requirement of this vitamin, can add multiple sweet pepper Boloanh to the authorities or to many of the dishes.
  • Orange: It can cover a glass of orange juice what the body needs vitamin C per day, plus it is rich in potassium, folate, vitamin A, and it is worth mentioning that the fruit of one of the orange contains 112 milligrams of Ay vitamin C.
  • Strawberry: can be taken as a snack, or add them to oatmeal cereal, or milk, which is rich in fiber, folate, and magnesium, potassium, it contains the cup, including 98 milligrams of vitamin C.
  • Broccoli: the cup one of it contains 81 milligrams of vitamin C, as it is a rich source of calcium, potassium, and fiber, as well as antioxidants, characterized broccoli being low vegetables calories, Valkub one of it contains 30 calories only.
  • Kiwi: contain small single pill about 60 milligrams of vitamin C, as well as the kiwi is rich in potassium, fiber, and a little longer calorie intake also.
  • Tomato juice: fresh tomatoes contain vitamin C, one Valhabh save 30 milligrams of it, but concentrated juice containing larger amounts of this vitamin; Where Cuba is one of the size of approximately 235 ml body provides 120 milligrams of vitamin C, it is worth mentioning that the tomato is rich in vitamin A, and lycopene antioxidant.
  • Melon: It contains the cup one section of it in the form of cubes on approximately 60 milligrams of vitamin C, as it is rich in potassium, vitamin A, and vitamin B-3, in addition to being low in calories.
  • Broccoli: One cup of fresh broccoli section contains 50 milligrams of vitamin C, in addition to calcium, potassium, fiber, and antioxidants.
  • Pineapple: It Alouhd cup contains approximately 80 milligrams of vitamin C, and can be eaten as a snack or add sweets.
  • Potatoes: You know usually high of potassium and its contents but also contain vitamin C; As the pill medium-sized ones containing 42 milligrams of it, as you know potatoes being a rich source of magnesium, vitamin B 3, and fiber.
  • Guava: Guava is very rich in vitamin C fruits; Where the fruit provides a single guava twice the recommended amount of this vitamin per day, twice the amount available in the fruit of the orange. [12]

Iron sources

There are many foods rich in iron, and among them the best sources: [13] [14]

  • Members Visceral: (English: Organ meats), including the liver, kidneys, brain, heart, for example, contains 100 grams of beef liver 6.5 milligrams of iron, and this meat is rich in protein, B vitamins and selenium.
  • Shellfish: (English: Shellfish), which include: mussels, clams, and Zlvih (in English: Clams), but must beware of the content of some species of mercury.
  • Spinach: usually known as the high vitamin A of its content, but it is rich in iron.
  • Legumes: lentils, chickpeas, beans and peas, which are rich in iron, folate, magnesium, potassium, fiber, one cup of cooked lentils contains 37% of the body's daily needs of iron.
  • Dark chocolate: as every 28 grams containing 3.3 milligrams of iron, which meets 19% of the daily requirement of this element.
  • Breakfast cereals fortified with iron: where one cup of which contains 18 milligrams of iron, should pay attention to the selection of species that covers 100% of the daily iron needs, and stay away from the selection of species rich in sugar.
  • Red meat: is one of the most easy sources of iron absorption in the body, contains 100 grams of minced beef on 2.7 milligrams of iron, which is equivalent to 15% of daily needs.
  • Sardines: is a rich source of protein and omega-3, iron, each containing 85 grams of sardines to 2.48 milligrams of iron.
  • Tofu: Where are made of soy milk contains half a cup of which 3.6 milligrams of iron; Which covers 19% of his daily needs.
  • Broccoli: It contains one cup of cooked broccoli on one milligram of iron; Which covers 6% of the daily needs of it.

Foods increases iron absorption

There are different likely foods that contribute to increased iron absorption, among them the following:

  • Foods rich in vitamin A compound beta-carotene: as the compound of beta-carotene (in English: Beta-carotene) is a red dye or orange are found in some plants and fruits, and can be transformed in the body into vitamin A, it is rich in these elements: carrots foods, sweet potatoes, spinach, peaches, oranges, cantaloupe, and sweet peppers. [8]
  • Foods rich in amino acid lysine: (English: Lysine), may help eating legumes and quinoa rich in this acid to increase the absorption of iron, according to a study conducted at the University of British Portsmouth in 2002. [16] [17]

Tips to increase the absorption of iron

There are many steps that can contribute to the promotion of iron absorption, among them the following:

  • Cooking in iron pots: where this can increase the percentage of iron in the food, especially in acidic foods such as tomato sauce, it has indicated a review of several studies published in Human Nutrition Journal of Food Science in 2003 that the use of iron vessels for food may reduce iron deficiency in developing countries, but these results are still in need of further research and studies. [18] [19]
  • Avoid drinking tea and coffee with meals: they can eat tea and coffee that reduces the absorption of iron is HEMI by 50-90%, as these drinks contain a substance tannins (in English: Tannins) that interfere with the absorption of iron, so it is recommended to take these drinks before or after eating a meal rich in iron a few hours. [16] [19]

The recommended amounts of vitamin C and iron

The recommended amounts of vitamin C

The following table shows the allowable amounts and the recommended daily (in English: Reference Dietary Intake) of vitamin C for different age groups: [1]

The recommended amounts of iron

The following table shows the allowable amounts and the recommended daily iron for different age groups: [20]


  • ^ أ ب ت "Vitamin C fact sheet for consumers",,11-7-2019، Retrieved 22-10-2019. Edited.
  • ↑ mayo clinic staff (18-10-2017), "Vitamin C"،, Retrieved 22-10-2019. Edited.
  • ↑ "Oral Iron Supplementation",,5-10-2018، Retrieved 22-10-2019. Edited.
  • ↑ "Iron Fact Sheet for Consumers",,4-9-2019، Retrieved 22-10-2019. Edited.
  • ↑ "Iron-rich Foods and Anemia: Management and Treatment", www.clevelandclinic,26-10-2017، Retrieved 22-10-2019. Edited.
  • ↑ Megan Meyer (28-11-2016), "Vitamin C and Iron: A Perfect Match"،, Retrieved 22-10-2019. Edited.
  • ↑ Lynch SR, Cook JD (1980), "Interaction of vitamin C and iron", Annals of the new york academy of sciences, Issue 3, Folder 355, Page 32-44. Edited.
  • ^ أ ب Verena Tan (3-6-2017), "How to Increase the Absorption of Iron From Foods"،, Retrieved 22-10-2019. Edited.
  • ↑ Erica Kannall, "Foods High in Iron and Vitamin C"،, Retrieved 22-10-2019. Edited.
  • ↑ Shereen Lehman (20-9-2019), "15 Foods That Are High in Vitamin C"،, Retrieved 22-10-2019. Edited.
  • ↑ Anna Brooks (11-7-2019), "The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical"،, Retrieved 22-10-2019. Edited.
  • ↑ Mary Jane Brown (13-12-2018), "8 Health Benefits of Guava Fruit and Leaves"،, Retrieved 28-11-2019. Edited.
  • ↑ Kristeen Cherney (22-8-2018), "The top 10 high-iron foods"،, Retrieved 22-10-2019. Edited.
  • ↑ Franziska Spritzler (18-7-2018), "11 Healthy Foods That Are Very High in Iron"،, Retrieved 22-10-2019. Edited.
  • ↑ García-Casal MN, Layrisse M, Solano L (3-1998), "Vitamin A and beta-carotene can improve nonheme iron absorption from rice, wheat and corn by humans", The journal of nutrition, Issue 3, Folder 128, Page 646-650. Edited.
  • ^ أ ب Alina Petre (4-5-2017), "21 Vegetarian Foods That Are Loaded With Iron"،, Retrieved 23-10-2019. Edited.
  • ↑ DH Rushton (7-2002), "Nutritional factors and hair loss", Clinical and experimental dermatology, Issue 5, Folder 27, Page 396-404. Edited.
  • ↑ Geerligs PD, Brabin BJ, Omari AA (2003), "Food prepared in iron cooking pots as an intervention for reducing iron deficiency anaemia in developing countries: a systematic review.", Journal of Human Nutrition and Dietetics, Issue 4, Folder 16, Page 275-281. Edited.
  • ^ أ ب Stephanie Smith (1-8-2018), "How to Increase Your Iron Absorption and Manage Iron-Deficiency Anemia"،, Retrieved 23-10-2019. Edited.
  • ↑ "Iron Fact Sheet for Health Professionals",,16-10-2019، Retrieved 23-10-2019. Edited.


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