Kayleigh Shoaff, RD, LD CNSC, lead clinical dietitian, Parkview Hospital Randallia, reminds us to eat the rainbow to obtain the appropriate number of vitamins and minerals.
Watch the video: Nourishing Knowledge: Iron and Vitamin C
Iron is an essential mineral that humans need to obtain from food. It plays a vital role in binding and transporting oxygen throughout the body via red blood cells.
Iron homeostasis is tightly regulated in human physiology. However, certain life stages and conditions can contribute to the development of an iron deficiency, known as anemia.
Examples of these situations include:
- Pregnancy
- Periods of rapid growth, such as infancy or childhood
- Impaired iron absorption from a medical condition
A powerful pair
Iron exists in food in one of two forms: heme iron and non-heme iron. Heme iron is mostly found in meat and animal products, while non-heme iron is present in plant-based foods. Heme iron is more efficiently absorbed by the body than non-heme iron. This can put people who avoid consuming animal products at risk for developing anemia.
Luckily, pairing non-heme iron with another nutrient, vitamin C, enhances its absorption. The acidity in vitamin C, also known as ascorbic acid, helps the body convert non-heme iron into a more bioavailable form.
Sources of vitamin C and iron
So, what does the combination of non-heme iron and vitamin C look like in a meal? A breakfast that encourages maximum iron absorption could be something as simple as fortified cereal with some orange slices on the side. And if you want to be more creative for lunch or dinner, consider chicken or beef fajitas with a side of black or pinto beans.
Bell peppers, particularly red bell peppers, surprisingly contain more vitamin C than most citrus fruits. The non-heme iron in the meal of fajitas and beans comes from the black or pinto beans, while the heme iron is supplied by the chicken or beef.
This is just another reminder of why variety in our meals is key to optimal nutrition.
For more like this, visit the Nutrition & Recipes section of our blog, The Parkview Dashboard.
