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How does vitamin C help the body absorb iron from plant foods?

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Illustration of a vegan food pyramid divided into four sections: whole grains at the base, followed by vegetables, then fruit, and legumes at the top, with recommended daily servings and images of representative foods in each group. — vegetarianism A vegan food pyramid, which excludes meat and animal products.

In the context of human nutrition, particularly for those following a vegetarian diet, vitamin C plays a crucial role in the absorption of iron.

Iron found in plant-based foods is primarily in the form of nonheme iron, which is generally less easily absorbed by the body than the iron found in animal products. Vitamin C assists in this process by helping to prevent the formation of insoluble iron complexes within the digestive tract. By maintaining iron in a more soluble state, vitamin C facilitates its uptake in the duodenum, the primary site of iron absorption.1

This function is particularly important because other components of plant-based diets, such as phosphates and phytates, can impede iron absorption. Consuming vitamin C-rich foods alongside plant-based iron sources is an effective strategy to enhance the bioavailability of this essential mineral.12