How does Vitamin C enhance the uptake of iron from plant-based foods?

It enhances the absorption of non-heme iron

Vitamin C plays a pivotal role in enhancing the body's utilization of iron derived from plant sources. This specific form of iron found in vegetables, such as spinach, is classified as non-heme iron, which is generally less readily absorbed by the human body compared to heme iron found in meat. When Vitamin C (ascorbic acid) is consumed concurrently with these plant-based iron sources, it drastically improves the efficiency of absorption. For individuals whose diets lean heavily towards vegetarian or vegan patterns, pairing iron-rich meals with lemon juice ensures a significantly greater uptake of this vital mineral necessary for oxygen transport and overall metabolic function.