5 WAYS TO ENHANCE NUTRIENT ABSORPTION

by | Aug 27, 2018 | healthy eating, NUTRIENTS

Scientists have spent countless hours studying ways in which our bodies achieve optimal nutrient absorption. They’ve come up with some interesting methods to increase bioavailability. What is Bioavailability? In this case, it’s the degree to which food can be absorbed by the body. A number of studies have found that there are specific food pairings that can assist in the absorption of many different nutrients. Here are just a few!

Iron and Vitamin C

It is well known in the nutrition community that vitamin C assists in the absorption of iron by blocking dietary compounds that may hinder proper absorption. So when you’re enjoying a steak and you’re looking to get as much of the iron as possible, pair it with an Asian salad that has oranges in it. Or you can simply eat an orange, bell pepper, lemon juice, or strawberries with your meal.

Roast Your Veggies

Did you know that many vegetables require light cooking in order to help prepare the nutrient molecules for easier breakdown and absorption by the body? Foods such as spinach, tomatoes, carrots, and sweet potatoes are best sautéed, roasted, or steamed before consumption if you’d like to maximize nutrient absorption.

Pair with a Fat

When eating foods that contain fat-soluble vitamins such as vitamin A, E, D, and K (foods like carrots, leafy green veggies, legumes) – pair them with a dietary fat such as olive oil, coconut oil, or butter. (In moderation of course!) This can greatly increase the ability for nutrient absorption by the body. An example would be having a salad with an olive oil based dressing.

Don’t Avoid Frozen Fruits and Veggies

People often think that if something is frozen then it’s not as healthy. This is a common misconception. More often than not, frozen fruits and vegetables are picked at the peak of freshness and flash frozen. This means that although frozen, you’ll still be getting them at their optimal ripeness, which means they’ll be full of vitamins and nutrients.

Vitamin D and Calcium

Foods such as kale that contain a portion of calcium are more bioavailable when paired with an item that has vitamin D, such as salmon. This pairing will greatly enhance your body’s ability to soak up the calcium you’re trying to get out of your greens while adding vitamin D to the mix also!