If someone is following a vegan eating pattern, what can they do to help their body absorb iron?

• A. Only eat heme iron.
• B. Add meat factor to their meals.
• C. Combine foods high in vitamin C with foods high in iron.
• D. Increase soluble fiber intake.

Answer: (C)

Verified step by step guidance

1. Understand the difference between heme iron and non-heme iron: Heme iron is found in animal products, while non-heme iron is found in plant-based foods. Vegans consume non-heme iron, which is less readily absorbed by the body.
2. Learn about the role of vitamin C in iron absorption: Vitamin C enhances the absorption of non-heme iron by converting it into a more bioavailable form in the digestive tract.
3. Identify foods high in vitamin C: Examples include citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and tomatoes.
4. Identify plant-based foods high in iron: Examples include spinach, lentils, chickpeas, tofu, quinoa, and fortified cereals.
5. Combine foods high in vitamin C with foods high in iron in meals: For example, pair lentils with a tomato-based sauce or spinach with orange slices to optimize iron absorption in a vegan eating pattern.