Which vitamin most enhances non-heme iron absorption when consumed with plant-based iron sources?

Which vitamin most enhances non-heme iron absorption when consumed with plant-based iron sources?

• A. Vitamin A
• B. Vitamin D
• C. Vitamin C
• D. Vitamin K

Answer: (C)

Non-heme iron from plants is absorbed more effectively when vitamin C is present because ascorbic acid reduces ferric iron (Fe3+) to ferrous iron (Fe2+) and forms a soluble iron-ascorbate complex. This keeps iron in a form that is readily taken up by enterocytes and helps overcome common plant-food inhibitors like phytates and polyphenols. So pairing iron-rich plant foods with vitamin C-rich foods—such as citrus, bell peppers, or strawberries—significantly boosts absorption. The other vitamins don’t have this direct effect on gut absorption of non-heme iron: vitamin A helps mobilize iron from stores, vitamin D relates to calcium and bone health, and vitamin K is involved in blood clotting and bone metabolism, not enhancing non-heme iron uptake.

Non-heme iron from plants is absorbed more effectively when vitamin C is present because ascorbic acid reduces ferric iron (Fe3+) to ferrous iron (Fe2+) and forms a soluble iron-ascorbate complex. This keeps iron in a form that is readily taken up by enterocytes and helps overcome common plant-food inhibitors like phytates and polyphenols. So pairing iron-rich plant foods with vitamin C-rich foods—such as citrus, bell peppers, or strawberries—significantly boosts absorption. The other vitamins don’t have this direct effect on gut absorption of non-heme iron: vitamin A helps mobilize iron from stores, vitamin D relates to calcium and bone health, and vitamin K is involved in blood clotting and bone metabolism, not enhancing non-heme iron uptake.