Iron deficiency is commonly linked to impaired hematopoiesis and fatigue. Which plant-based factor enhances nonheme iron absorption?

• A. Vitamin C-rich foods (e.g., citrus)
• B. Vitamin D-rich foods
• C. Calcium sources
• D. Vitamin B12

Answer: (A)

Vitamin C-rich foods boost the absorption of nonheme iron by converting ferric iron (Fe3+) to ferrous iron (Fe2+) and keeping it in a soluble, easily absorbed form in the gut. This makes plant-based iron, which is nonheme and typically less readily absorbed, much more available for use by the body. In practice, pairing iron-rich plant foods like beans, lentils, or leafy greens with vitamin C sources such as citrus, peppers, or strawberries enhances uptake.

Other options don’t have this enhancing effect. Vitamin D mainly supports bone health and doesn’t directly increase nonheme iron absorption. Calcium from dairy or supplements can inhibit iron absorption when consumed with iron-rich meals. Vitamin B12 is essential for red blood cell formation but does not directly affect how nonheme iron is absorbed.