The hack
Iron from plants (non-haem iron) is absorbed far better in the presence of vitamin C. Eat them in the same meal and you can multiply how much iron actually makes it into your body — no change to what you eat, just how you combine it.
Do this
- Squeeze lemon over lentils, beans or dark leafy greens.
- Add peppers, tomatoes or broccoli to a bean stew.
- Finish an iron-rich breakfast with citrus, kiwi or berries.
Avoid this at the same meal
Tea and coffee contain tannins that block iron absorption. Enjoy them, but leave an hour or so between your cuppa and your iron-rich meal.
Why it matters
For anyone eating mostly plants, this single habit does more for iron status than chasing higher-iron foods. Learn more about the nutrient itself on the Iron page.