Citrus Fruits
Overview
Citrus fruits provide high vitamin C content that enhances non-heme iron absorption and supports antioxidant defenses. Vitamin C enhances non-heme iron absorption (up to 4× increase) and provides antioxidant support.
Food Context
Synergies
- Vitamin C enhances non-heme iron absorption (up to 4× increase)
- Pair with iron-rich plant foods for enhanced absorption
Preparation
- Antioxidant support
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 45 kcal | — |
| Protein | 0 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 11.3 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Zinc | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Calcium | 8 mg | 0.8% |
| Potassium | 4 mg | 0.1% |
| Choline | 0 mg | 0% |
| Folate | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 0% |
Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).
Data provenance (core / micronutrient panel): USDA FoodData Central, Beverages, Energy drink, Citrus, FDC ID 174108, API, per 100 g edible portion, last checked 2026-03-14
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
3 substances in this food
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
- Pairing plant-based iron sources with citrus enhances iron absorption