We all know vitamins are important, but what do they actually do? Well, each vitamin has different benefits, with some playing multiple roles in important bodily functions. The oxygen transfer from our lungs to our cells, for example, depends on many vitamins and minerals, such as vitamin B6, C, and iron.
Vitamin B6 comes in many different forms, but our bodies convert it to its most useful one: pyridoxal-5′-phosphate, conveniently referred to as PLP. PLP is a coenzyme that helps catalyze the production of hemoglobin.
Found in our red blood cells, hemoglobin is arguably one of the most important molecules in our body. Each hemoglobin molecule contains four heme groups, which are responsible for carrying the oxygen our body needs. Heme groups are also coordination complexes, meaning they have one or more molecules bound to a metal center, which in this case is iron.
As you might have guessed, this is why iron is so important in our diet. Without it, our body can’t make as much hemoglobin, and our cells wouldn’t get the oxygen they need. This makes sense if you have ever experienced low iron; your cells aren’t getting the oxygen they need to produce energy, which causes fatigue.
Iron, like vitamin B6, comes in many forms, but there is only one form useful to our body. Iron must have a 2+ charge to form a heme group. The iron we get from meat already has this 2+ charge, but the iron from vegetarian sources often doesn’t. Our body must convert the iron into its usable form, which is where vitamin C comes in.
Vitamin C, also known as ascorbic acid, has numerous jobs to keep our body functional, one of which is helping give iron its 2+ charge so it can form a heme group. It is hypothesized that vitamin C increases the acidity of our digestive tract, making it easier for our body to convert iron into the form we need. This is why patients with iron deficiency are often told to take their iron supplements with a glass of orange juice.
All together, vitamin B6, C, and iron ensure our cells get the oxygen they need by playing a part in different stages of hemoglobin production. Getting all of the vitamins your body needs can be tricky, but there are many ways to make it happen, especially if you like to bake. Including “hidden” vegetables in meals or desserts is a fun way to do this and can increase your vitamin intake without drastic changes to your diet.
Since zucchinis contain vitamins B6 and C and nuts are a vegetarian source of iron, this recipe for zucchini bread provides you with three essential vitamins for hemoglobin production along with a delicious breakfast or snack. The zucchini keeps the bread moist without taking away from the warm cinnamon flavor, and the slices taste especially good toasted with butter. Enjoy!
Dahal, P. (2025, March 6). Hemoglobin decoded: Key types, functions & disorders. Microbe Notes. https://microbenotes.com/hemoglobin/
Deng, J., & Ramelli, L., & Li, P. Y., & Eshaghpour, A., & Muti Scheunemann, G., & Crowther, M. (2023, November 2). Efficacy of Vitamin C with Iron Supplementation in Iron Deficiency Anemia Patients: A Systematic Review and Meta-Analysis. Ash Publications. https://ashpublications.org/blood/article/142/Supplement%201/1091/504755/Efficacy-of-Vitamin-C-with-Iron-Supplementation-in
Higdon, J., & Drake, V., & Delage, B. (2024, May). Vitamin B6. Oregon State University. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6#:~:text=PLP%20functions%20as%20a%20coenzyme,to%20microcytic%20anemia%20(3).
Wikipedia contributors. (2025, March 22). Heme. Wikipedia, The Free Encyclopedia. https://en.wikipedia.org/wiki/Heme
Wikipedia contributors. (2025, March 31). Chemistry of ascorbic acid. Wikipedia, The Free Encyclopedia. https://en.wikipedia.org/wiki/Chemistry_of_ascorbic_acid
