Final answer:
To ensure adequate iron intake, consuming vitamin C is key as it enhances iron absorption. A multivitamin or a balanced diet with vitamin C-rich and iron-rich foods, such as citrus fruits and fortified cereals, is effective. Considering specific age-related and physiological iron requirements is also important.
Step-by-step explanation:
To ensure iron intake, consuming vitamin C is recommended, as it helps in the absorption of iron from the intestine. Good sources of vitamin C include citrus fruits like lemons and oranges, as well as fresh green vegetables, cabbage, lettuce, guavas, berries, melons, and tomatoes. A daily requirement of vitamin C for adults is 70 mg. Consuming iron-rich foods alongside vitamin C-rich foods can increase the amount of iron absorbed by the body. For example, pairing a steak with a side of bell peppers or having a glass of orange juice with an iron-fortified breakfast cereal.
In the context of North Americans, where diets may be poor, a daily multivitamin that includes vitamin C along with folate and other essential nutrients could be beneficial. This suggestion comes from public health officials and would be in addition to eating a balanced diet that includes servings from the protein/meat/fish/dry beans/eggs/nuts group, which provide iron as well as protein and some B vitamins.
To meet specific iron needs, it is important to consider one's age and physiological state. For instance, girls aged 14 to 18 should aim for 15 mg of iron daily. Foods fortified with iron, such as bread and breakfast cereals, are also pertinent to ensuring adequate iron intake.