What dietary component can improve the absorption of iron?

Vitamin C plays a crucial role in enhancing the absorption of non-heme iron, which is the type of iron found in plant-based foods. The acidic environment created by vitamin C can convert iron into a more soluble form, making it easier for the body to absorb. In addition to its direct effect on iron, vitamin C also helps to prevent the formation of insoluble iron complexes that can inhibit absorption. This is particularly important for individuals relying on plant sources of iron, as non-heme iron is generally less readily absorbed compared to heme iron found in animal products.

While calcium, vitamin A, and omega-3 fatty acids have their own health benefits, they do not have a direct enhancing effect on iron absorption in the same way that vitamin C does. Calcium, in particular, can inhibit iron absorption when consumed in large amounts at the same time as iron-rich foods, while vitamin A does not significantly impact iron absorption. Omega-3 fatty acids are beneficial for heart and overall health, but do not influence iron absorption either.