What are common iron-rich food sources, and what can impair iron absorption?

• A. Dairy products and fruit; absorption is enhanced by calcium.
• B. Grains only; absorption inhibited by sugar.
• C. Eggs only; absorption unaffected by vitamin C.
• D. Red meat, poultry, fish, and fortified cereals (heme and non-heme); absorption is inhibited by phytates, polyphenols, and calcium, and enhanced by vitamin C.

Answer: (D)

Iron from foods comes in two forms: heme iron from animal products and non-heme iron from plant-based and fortified foods, with absorption differing between them. Common iron-rich options include red meat, poultry, and fish (heme iron) as well as fortified cereals (non-heme iron). Absorption of non-heme iron is enhanced by vitamin C, which helps keep iron in a soluble, absorbable form. It’s impaired by compounds like phytates in grains and legumes, polyphenols in tea and coffee, and calcium from dairy or supplements, especially when eaten together with iron-rich foods. The choice that includes red meat, poultry, fish, and fortified cereals and notes inhibition by phytates, polyphenols, and calcium while highlighting enhancement by vitamin C captures both the sources and the factors that influence how well iron is absorbed. Other options miss major iron sources or misstate how absorption is affected.