Q.The absorption of non-heme (plant) iron from a meal of dal and spinach is best improved by taking it along with:

The question tests the concept that Vitamin C (ascorbic acid) enhances the absorption of non-heme iron. Non-heme iron, found in plant sources like dal (lentils) and spinach, is poorly absorbed compared to heme iron from meat. Vitamin C reduces ferric iron (Fe³⁺) to the more soluble ferrous form (Fe²⁺), which the body can absorb much more easily.

Option (a) — amla or lemon — is a rich source of Vitamin C, so it directly improves iron uptake from the meal. …

This question tests your understanding of iron absorption — specifically the difference between heme iron (from animal sources) and non-heme iron (from plants). The dal and spinach in the meal provide non-heme iron, which is naturally harder for the body to absorb than the heme iron found in meat.

The key concept here is that vitamin C (ascorbic acid) is a powerful enhancer of non-heme iron absorption. It works by reducing ferric iron (Fe³⁺) to ferrous iron (Fe²⁺), which is the form that the intestinal cells can readily take up. This is a chemical reaction — the vitamin C donates electrons to the iron, changing its oxidation state and making it soluble and absorbable at the alkaline pH of the small intestine.

Now let's look at why each option works or fails:

1. A vitamin C rich food such as amla or lemon — Correct. Amla (Indian gooseberry) and lemon are among the richest natural sources of vitamin C. Consuming them alongside the dal and spinach will significantly boost the absorption of the non-heme iron from those plant foods. This is a well-established nutritional principle.
2. A cup of strong tea — Wrong. Tea contains tannins (polyphenols) that bind to non-heme iron in the gut, forming insoluble complexes that cannot be absorbed. This actually reduces iron absorption, often by 50–80%. Drinking tea with an iron-rich meal is counterproductive. …