The iron found in food comes in two forms – either heme or non-heme iron. Heme iron is present in red meat, poultry and fish, while non-heme iron can be found in plants i.e. fruits, vegetables, grains and nuts.
The difference between the two forms of iron is that non-heme iron is harder for the body to absorb once you have consumed food that contains calcium, tannic acid (found in tea and coffee) or phytates (found in whole grains and legumes).
Because of this, it is especially important that regular donors who are vegetarian consume plenty of iron-rich foods to ensure that they maintain healthy levels of iron.
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The Importance of Vitamin C
On average, only 5 to 10% of the iron in the food that you eat is absorbed by your body. Vitamin C, in either natural form or from supplements, can improve the amount of iron that your body absorbs.
However, the vitamin C found in fruits and vegetables can easily be damaged while it is being prepared for consumption e.g. by chopping, washing, exposure to air or cooking. In order to preserve the vitamin C content in food and in turn increase the amount of iron you absorb, avoid over-cooking and consume food that is freshly cooked.
However, the vitamin C found in fruits and vegetables can easily be damaged while it is being prepared for consumption e.g. by chopping, washing, exposure to air or cooking. In order to preserve the vitamin C content in food and in turn increase the amount of iron you absorb, avoid over-cooking and consume food that is freshly cooked.
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