What technique is recommended to maximize the bioavailability of non-heme iron found in black beans?
Answer
Always pairing the beans with a source of Vitamin C, such as tomatoes or lime juice.
The iron present in plant-based sources like black beans is categorized as non-heme iron, which is inherently less bioavailable, meaning the body struggles to absorb it efficiently compared to heme iron from animal products. A well-established nutritional principle dictates that the absorption of this non-heme iron is significantly enhanced when consumed simultaneously with Vitamin C. Ascorbic acid (Vitamin C), found in ingredients like bell peppers, tomatoes, or lime juice, chemically converts the iron into a form that is much more readily absorbed and utilized by the intestinal lining, effectively turning a decent source into a highly effective one.
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