“Our bodies need Vitamin C to help absorb iron,” Martindale says. Top Vitamin C foods include lemon, strawberries, sweet potatoes, tomatoes, and broccoli. The trick is to eat them with foods high in iron. The vitamin and the non-heme iron, which is not very well absorbed during digestion, form a new compound that is. That’s why each meal should preferably contain at least 25 mg of ascorbic acid (Vitamin C), according to the Human Vitamin and Mineral Requirements.