Iron is only absorbed by cells in the gut that grab iron and actively transport it. The cells preferentially absorb haem iron which comes mostly from red blood cells in meat. Plant based iron must be converted into haem iron for it to be absorbed and this process requires vitamin C.
The best source of iron is red meat but when eating plant based iron ensure that you eat large quantities of lentils, dark green vegetables, seeds and nuts together with vitamin C such as citrus or peppers.
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