To help understand this process, you can think of vitamin C as a powerful jet pack. When plant-based iron is by itself, a lot of it stays in the digestive tract. But when plant-based iron is paired up with a vitamin C “jet pack,” it becomes more powerful. So powerful, it can travel into the red blood cells! This helps more iron get absorbed.

Here are few examples of what this looks like:
Breakfast - Instant cooked oatmeal (iron) with strawberries (vitamin C)
Lunch - Egg salad whole grain sandwich (iron), sweet potato fries (iron + vitamin C)
Snack - Whole grain crackers (iron), bell peppers (vitamin C), and hummus (iron)
Dinner - Black beans (iron), brown rice, corn, and tomatoes (vitamin C)

Red - Iron foods
Blue - Vitamin C foods

Your health care provider may have recommended an iron supplement. If so, you should follow the directions that were provided. You can ask your provider what time of day to take it and what to take it with. This can help you get the most benefit from the supplement and take it safely. 

Calcium supplements and milk may affect how iron supplements are absorbed. Taking an iron supplement with a small amount of vitamin C juice can help your body absorb the iron better.  

If you are pregnant or planning a pregnancy, it is important to take a prenatal vitamin every day. These vitamins have iron in them. Take them separate from a calcium supplement or glass of milk. 

Calcium-rich foods can be eaten at the same time as iron foods. The level of calcium in a supplement is much higher than in calcium-rich foods. The higher amount of calcium can make your body absorb less iron. You do not have to worry about this for regular calcium-rich foods. 

Research shows that cooking with a cast iron pan can help increase iron levels. Foods high in acid and moisture absorb more iron from the pan. Tomatoes, apple sauce, lemon juice are great examples. Foods that need to simmer or cook for a longer period of time will absorb more iron from the pan. 

Learn more about using cast iron pans.

Beans, peas, and lentils are legumes. Legumes have iron. They also are high in protein, fiber, vitamins, and minerals. They can be a delicious part of a healthy eating plan.  

When you cook dried beans and lentils, soak them first in water for a few hours or overnight. Pour off the water and use fresh water to cook them. Your body may absorb more of the iron from the beans with this method. Dry beans have phytates. Phytates can stop iron from absorbing. When you soak beans, some of the phytates go into the water. This is why cooking the beans in fresh water is important. As a bonus, soaking the beans also makes them cook quicker and helps them digest better (less gas!). 

Try these recipes!

Tex Mex Salad: This yummy recipe includes cherry tomatoes, red bell pepper, and limes which are high in vitamin C. For iron and protein, this recipe has black beans. 

Triple Bean Chili: This nutrient-dense meal will have you pumped up with iron. Including black beans, kidney beans, and chickpeas (garbanzo beans). This recipe has tomato sauce, bell peppers, and onions for vitamin C. 

White Bean, Arugula, and Tomato Salad: Arugula, onions, and cherry tomatoes are an excellent source of vitamin C. These delicious ingredients paired with white beans are a great source of iron and vitamin C. 

Coffee and tea may reduce the amount of iron absorbed from meals. Some coffee and teas can be high in polyphenols. It is polyphenols, not caffeine, in coffee and tea which can affect iron absorption. It can be helpful to vary drinking coffee between meals and with meals to help with iron absorption.

Do not offer caffeine to children. Too much caffeine can cause sleep problems. It can also cause an upset stomach, headache, faster heart rate, and high blood pressure. Small amounts of caffeine can cause these problems in young children. 

Start offering your baby solid foods with iron when they are showing signs of readiness.

Iron-fortified infant cereal and pureed meats are great options. They are good sources of iron. 

Find out if your baby is ready to start solid foods with these five signs. 

Ask your baby's health care provider whether they need iron drops starting around 4 months. 

It is important to wait until your child is 1 year old to offer cow’s milk. If you offer cow’s milk too early, your baby may not digest the cow’s milk. Your baby may lose blood in their bowel movements. This can put your baby at risk for low iron. 

Do you have more questions about starting your infant on Solid Foods? You can learn more in the lesson Feeding Your Infant on Solid Foods.  

Limit cow's milk (and other beverages) between meals and snacks. Offer water to your child. Your child may fill up on cow's milk or other drinks if they are offered often. They may not want to eat the nutritious and iron-rich foods you offer at mealtime. Try to only offer your child between 16-24 ounces of milk per day. 

Cow's milk is not appropriate for babies 0-12 months old. Sugar sweetened beverages like juice drink, tea, and drink mixes are not recommended for children under age 5. Limit 100% fruit juice to children 1-5 years old to no more than 4-6 ounces per day. Babies under 12 months should not drink juice.