What is a key requirement for the absorption of iron?

The absorption of iron, particularly non-heme iron found in plant-based foods, is significantly enhanced by vitamin C. This vitamin helps convert iron into a form that is more easily absorbed by the body, increasing the bioavailability of iron. When consumed together, vitamin C-rich foods, like citrus fruits or bell peppers, can substantially improve iron absorption from meals.

Calcium and magnesium can sometimes compete with iron for absorption in the intestines, making them less effective for iron uptake. Vitamin A does not have a direct role in iron absorption; its primary functions relate to vision, immune function, and skin health. Thus, vitamin C is the correct choice for facilitating the optimal absorption of iron, especially in those whose diets are primarily vegetarian or low in meat sources of iron.