From the Guidelines
Iron-rich plant-based foods, such as pulses and grains, should be consumed in combination with sources of vitamin C to enhance iron absorption. According to a recent study published in The Lancet Planetary Health 1, combining different plant-based foods can help increase bioavailability, particularly for dietary iron. The study highlights that non-haeme iron, found in plant foods, has a lower bioavailability (approximately 1–15%) compared to haeme iron found in animal flesh. However, vitamin C (ascorbic acid) is a powerful enhancer of non-haeme iron absorption.
Some examples of iron-rich plant-based foods include:
- Pulses (lentils, chickpeas, kidney beans)
- Grains
- Dark leafy greens (spinach, kale, collard greens)
- Fortified cereals
- Tofu
- Pumpkin seeds
- Dried fruits (apricots and raisins)
To maximize iron absorption from these plant-based sources, it is recommended to consume them with vitamin C-rich foods, such as:
- Citrus fruits
- Bell peppers
- Tomatoes
A systematic review and meta-analysis by Heffernan and colleagues, as cited in the study 1, concluded that increasing vitamin C intake is a practical approach to lowering the risk of iron deficiency and minimizing the occurrence of iron-deficiency anemia.
It is essential to note that animal sources provide heme iron, which is more easily absorbed by the body, but plant-based sources can be just as effective when consumed in combination with vitamin C-rich foods. If you suspect iron deficiency, it is crucial to consult a healthcare provider before starting supplements, as excess iron can be harmful.
From the Research
Iron Rich Food
There are no research papers to assist in answering this question as the provided studies focus on iron deficiency anemia treatment and iron supplements, rather than iron-rich foods.
Related Studies
- The studies 2, 3, 4, 5, 6 discuss various aspects of iron deficiency anemia treatment, including the efficacy of ferrous sulfate, iron polysaccharide complex, and Sucrosomial iron.
- These studies provide information on the treatment of iron deficiency anemia, but do not address the topic of iron-rich foods.
Key Findings
- Ferrous sulfate is a commonly used treatment for iron deficiency anemia, but it can cause gastrointestinal side effects 5.
- Sucrosomial iron is an oral formulation that has higher iron intestinal absorption and excellent gastrointestinal tolerance compared to oral iron salts 4.
- Ferrous sulfate and ferrous glycinate chelate have been compared for the treatment of iron deficiency anemia in gastrectomized patients, with ferrous sulfate showing better results in hematologic laboratory parameters 6.