Which vitamin aids in the absorption of iron and should be consumed alongside it?

Vitamin C plays a crucial role in enhancing the absorption of non-heme iron, which is found in plant-based foods and supplements. When vitamin C is consumed together with iron-rich foods, it can convert ferric iron (the form of iron not easily absorbed) into ferrous iron, which is more readily absorbed by the body. This synergistic relationship is vital for individuals, especially those who may be at risk for iron deficiency due to dietary choices or increased needs, like pregnant women or athletes. Therefore, it is important to include sources of vitamin C, such as citrus fruits, bell peppers, and tomatoes, in meals that contain iron to maximize iron uptake.