I usually don't cut and paste from other websites, but I found this on iron absorbtion and I recall reading that you were trying to improve your iron count. I found this info from Vegan society, by googling the words vitamin c and iron. It was the first hit.
Years ago my iron was so high and at the time I was eating foods that I found out were helpful in the absorbtion of iron. I was eating lots of grapefruit and it was the vit. C in the grapefruit along with iron-rich foods (other than meat) that proved to be helpful.
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The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption. [1]
Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance. [2]
There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g.