Research published in the American Journal of Clinical Nutrition found that absorption of iron is much greater if eaten alongside vitamin C. In fact, you can increase the iron absorbed from plant foods by up to four times just by combining them with vitamin C. For example, eat spinach with berries or a squeeze of lemon, beans in a chilli with tomatoes, or a vegetable stir-fry with peppers.
The nutritionist's guide to getting enough calcium, iron and protein There are a few simple things we can do to aid nutrient absorption, including the way we eat, what we eat, but also how we pair foods together to maximise nutrition.
This is owed to the fact that most plant sources contain oxalates and phytates, which can reduce iron absorption, Drinking tea and coffee during a meal can have the same effect.
Research shows that while vegetarians and omnivores may consume the same amounts of iron, vegetarians tend to have lower levels of iron in the blood.
Soaking foods such as lentils and beans helps break down antinutrients, which some plant foods contain, and which reduce the absorption of nutrients into the bloodstream.
