Enhancing the Absorption of Iron and Zinc in Plant-Based Foods with Citric Acid and Ascorbic Acid: A Review

Iron and zinc stand as essential micronutrients vital for numerous physiological functions in humans. Abundant in various plant-based foods like cereals and legumes, these elements encounter hindrances in absorption due to compounds such as phytic acid and polyphenols found in the food matrix. Consequently, regions heavily reliant on plant-based diets often face deficiencies. Research reveals that specific organic acids, like ascorbic acid and citric acid, play a crucial role in enhancing the absorption of iron and zinc from plant-based sources by forming soluble chelates with these minerals. Recent studies further underscore that incorporating fruits rich in these organic acids can markedly enhance mineral absorption. This review aims to consolidate existing evidence affirming the efficacy of integrating ascorbic acid and citric acid to augment the absorption of iron and zinc in plant-based foods.