Nutrition And Dietary Considerations Practice Test

Vitamin C is the most effective enhancer of non-heme iron absorption from plant foods. It helps by keeping iron in the soluble ferrous form (Fe2+) that is easier to absorb and by forming a soluble iron–ascorbate complex, which prevents iron from binding with compounds in the gut that would make it less absorbable. Dietary factors that can impair non-heme iron absorption include phytates (found in whole grains, legumes, and seeds), calcium (from dairy or supplements), and polyphenols (in tea, coffee, certain fruits and vegetables). These substances can bind iron or compete for absorption, reducing how much iron enters the bloodstream. In practice, pairing iron-rich plant foods with vitamin C-rich foods (like citrus, berries, peppers) during the same meal can boost absorption, while moderating calcium intake around iron-rich meals and limiting tea or coffee at those meals can help minimize inhibition.