Plant-based iron + vitamin CWhile red meat contains 'heme iron', which is easily absorbed, plant sources such as spinach and lentils contain non-heme iron. The solution: Vitamin C can help – it breaks down iron into a form that can be more easily absorbed. Fat-soluble vitamins + healthy fatsVitamins A, D, E, and K are fat-soluble. nutrition experts, plus tips on dose, format and moreFoods that can inhibit nutrient absorptionSome foods can block the absorption of beneficial nutrients. Tea or coffee + ironThe polyphenols and tannins in your morning brew are excellent antioxidants, but unfortunately, they also inhibit iron absorption.