To genuinely capitalize on the plant-based iron content in Borlotti beans, what specific nutrient must they be paired with during the same meal?
Answer
Vitamin C
Although Borlotti beans are confirmed to be rich in iron, the iron present is non-heme iron, meaning its absorption efficiency by the body is variable and often inefficient on its own. To maximize the utilization of this essential mineral, dietary synergy is required. The practical advice is to ensure the dish containing the beans is also served alongside a source of Vitamin C. This co-consumption dramatically increases the bioavailability of the plant-based iron, effectively transforming the ingredient from a merely good source of iron into a superior one for practical absorption into the bloodstream. Examples include adding lemon juice or bell peppers to the preparation.
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