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Base foodLow concern
Vitamin C Fruit
In plain words
The short version
Citrus, berries and peppers: the one common food that markedly increases iron absorption rather than blocking it.
Why it's green
It's widely considered safe at the amounts used in food, so we mark it green. The Safety section below has the details.
Safety profile
Vitamin C reduces iron to the form the gut absorbs and holds it in solution, undoing a good part of what phytates and tea tannins do. The effect is one of the strongest in food-nutrient interaction, and it works within the same meal.
The detail
Educational information only. Not medical or dietary advice.