Enhance Nutrient Uptake for Optimal Health

By Hescott Nutrition Services | posted in July 2023 | Why Are Some Nutrients Harder To Absorb?, Nutrient Bioavailability 101, Strategies To Get More Nutrients From The Same Food, Absorption of Foods, Absorb More Vitamin C, Absorb More iron, Absorb Fat-soluble Essential Vitamins A, D, E, and K, Absorb Calcium, Absorb More Lycopene.

The adage "You are what you eat" is widely recognized, but a more precise rendition emphasizes the significance of absorption: "You are what you eat and absorb." The process of absorption holds great importance since consuming a diverse range of nutrient-rich foods may not yield their full benefits if the body fails to absorb these essential nutrients effectively. In such cases, even though you consume valuable nutrients, they pass through your system without being fully utilized.

Failing to absorb nutrients is akin to not acquiring them at all. Even though you consume nutrients, they cannot effectively support your body's health if they do not get properly assimilated. Insufficient absorption of essential nutrients can give rise to health issues. A study published in the journal Nutrients revealed that "Nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin or has anemia." The most prevalent nutrient deficiencies were found in Vitamins B6, B12, C, D, and the mineral iron. This highlights the significance of proper absorption to ensure optimal well-being.

The digestive system plays a crucial role in extracting essential nutrients from the food you consume and absorbing them for various vital functions like growth, maintenance, energy production, healing, and overall well-being. For instance, Vitamin A needs to reach your eyes to prevent night blindness, while Vitamin C must make its way to the skin for effective wound healing. Similarly, iron is essential for your blood and energy levels, while calcium is crucial for the health of your bones, muscles, and teeth.

Before these nutrients can fulfill their specific roles, they must undergo the process of extraction from the food during digestion and then be effectively absorbed into the body. This ensures that they can circulate to their respective destinations, where they are needed to support various bodily functions and maintain good health.

This blog post will explore some of my favorite strategies to enhance the absorbability of nutrients. However, before we explore these strategies, let's understand why certain nutrients pose challenges when it comes to absorption.

Why are some nutrients harder to absorb? - Nutrient Bioavailability 101

Adequate intake of essential nutrients is important for everyone, encompassing both macronutrients like protein, carbohydrates, and healthy fats, as well as micronutrients such as vitamins and minerals. However, the absorption and digestion of these nutrients can be a complex process owing to the wide variety of foods and nutrients available in our diets.

Fun fact: The extent to which a nutrient is absorbed and becomes available for use or storage in the body is known as nutrient bioavailability. It denotes how readily the nutrient can be used by our biological systems.

The process of digesting the food you eat involves three main steps: breaking it down, absorbing the nutrients, and eliminating waste. As a result, your digestive system provides a complex and lengthy journey for the food you consume. For instance, when you eat, your stomach releases digestive juices like acid and enzymes to break down the food into smaller pieces. As the food moves through your small intestine, your liver and pancreas contribute alkaline bile to neutralize the acid, along with additional enzymes to break down other components of the food.

Most of the nutrient absorption into your body takes place in the small intestine, though not all nutrients are absorbed there. The next phase of the journey occurs in the large intestine, where beneficial gut microbes, including helpful bacteria and tiny microorganisms, reside. These microbes play a crucial role in breaking down or fermenting some of the toughest nutrients that have made it this far intact, such as certain fibers. Additionally, the large intestine also absorbs Adequate intake of essential nutrients is crucial for everyone, encompassing both macronutrients like protein, carbohydrates, and healthy fats, as well as micronutrients such as vitamins and minerals. However, the absorption and digestion of these nutrients can be a complex process owing to the wide variety of foods and nutrients available in our diets.

Any nutrients that remain unabsorbed due to inadequate breakdown, complexing with anti-nutrients, or suboptimal functioning of the digestive tract are eventually eliminated as waste. It is a natural and healthy process to excrete a significant portion of what you consume, but ideally, the waste should contain minimal remaining nutrition. The goal is to ensure that the majority of essential nutrients get absorbed by the body so they can be utilized to promote optimal health.

While your body employs diverse and intricate processes to maximize nutrient absorption and digestion from foods, there are situations where a little assistance may be required. Some people may experience food intolerances or gut problems that lead to inadequate absorption of specific nutrients. Additionally, nutrient-nutrient interactions and anti-nutrients present in certain foods can hinder the absorption process, reducing your ability to fully benefit from those nutrients.

The exciting news is that research indicates various fascinating methods to enhance nutrient bioavailability, and they don't necessarily involve taking supplements. By strategically combining or separating certain nutrients in your diet, or by consuming specific foods cooked or raw, you can enjoy the same foods but in a nutritionally efficient and more bioavailable manner. These simple dietary adjustments can significantly boost your body's ability to absorb and utilize essential nutrients.

Strategies to get more nutrients from the same food - Absorption of Foods

Absorb more Vitamin C: Enjoy these foods fresh and raw

In the United States, Vitamin C deficiency is prevalent and considered one of the most common vitamin deficiencies. To address this issue, incorporating foods rich in Vitamin C into your diet is essential. Fruits and vegetables are excellent sources of this vital nutrient. Among them, bell peppers, citrus fruits, kiwis, broccoli, and strawberries stand out as some of the highest sources of Vitamin C. Including these foods in your meals can help boost your Vitamin C intake and support overall health.

Vitamin C, an antioxidant, is a water-soluble nutrient that is sensitive to heat and can be destroyed during cooking. As a result, the Vitamin C content is at its peak when the food is fresh and raw. To ensure you maximize the Vitamin C levels in your fruits and vegetables, try to consume them as fresh and raw as possible. If you prefer them cooked, opt for light steaming or microwaving to minimize nutrient loss. By adopting these practices, you can retain more of the beneficial Vitamin C in your diet.

Absorb more iron: Enjoy iron-rich foods with—and without—these

In the United States, iron deficiency is the most common mineral deficiency. To address this issue, incorporating iron-rich foods into your diet is essential. Some excellent sources of iron include seafood, beans and lentils, liver, spinach, tofu, and certain fortified breads and cereals.

It's important to note that not all iron-rich foods are equal. Iron exists in two forms: heme iron, found in animal-based foods, and non-heme iron, found in plant-based foods. Heme iron is more bioavailable and easily absorbed compared to non-heme iron. As a result, the iron in plant-based foods can be more challenging to absorb. However, there are some simple tips you can follow to increase iron absorption from plant-based sources.

Enhancing iron absorption can be achieved by pairing iron-rich foods with Vitamin C-rich foods and avoiding tannin-containing beverages like tea and coffee during meals. To optimize absorption, consider combining foods like beans, lentils, spinach, or tofu with Vitamin C-rich options in the same meal. For instance, adding bell peppers, orange wedges, or berries to a spinach salad can boost iron absorption.

When consuming iron-rich meals, it's best to avoid tea or coffee during that time. However, you can enjoy these beverages between your iron-rich meals to minimize any interference with iron absorption. By following these simple guidelines, you can make the most of the iron from your plant-based sources and support your overall iron intake.

Absorb more fat-soluble essential Vitamins A, D, E, and K

Vitamin A is present in foods like liver, seafood, eggs, and fortified dairy products. On the other hand, pro-vitamin A, also known as beta-carotene, is found in fruits and vegetables, particularly in orange varieties like sweet potatoes and carrots, as well as dark green leafy vegetables such as spinach and kale. However, due to the way beta-carotene is stored in plant cells, not all of it is as easily absorbed as the Vitamin A found in animal-based foods.

Unlike Vitamin C, Vitamin A is fat-soluble, the bioavailability of beta-carotene from orange and dark green plant-based sources improves when these foods are cooked. By cooking these vegetables, you can enhance the absorption of the pro-vitamin A content, making it more available for your body to use.

Vitamin D plays a crucial role in maintaining bone health as it promotes the absorption of calcium and supports the growth and repair of bone cells. Beyond its impact on bones, Vitamin D also aids in reducing inflammation and regulating the immune system and carbohydrate metabolism. Referred to as the "sunshine vitamin," Vitamin D is synthesized by the skin when exposed to UV light.

In addition to sunlight, Vitamin D can also be obtained from certain foods. Natural sources include seafood, mushrooms that have been exposed to UV light, egg yolks, and some fortified dairy products. By incorporating these foods into your diet or getting enough sun exposure, you can ensure an adequate intake of Vitamin D to support various aspects of your health.

Vitamin E is an antioxidant vitamin that is necessary for protecting cells from oxidants to prevent or delay chronic diseases. Vitamin E is also essential for your immune system. Foods with high levels of Vitamin E include whole grains, nuts and seeds, and their butters and oils (e.g., wheat germ oil, sunflower oil, peanut butter).

Vitamin E is a vital antioxidant that plays a crucial role in safeguarding cells from harmful oxidants, thereby helping to prevent the onset of chronic diseases. Additionally, Vitamin E is essential for supporting a healthy immune system. To incorporate this beneficial nutrient into your diet, focus on consuming foods rich in Vitamin E, such as whole grains, nuts, seeds, and their respective butters and oils (e.g., wheat germ oil, sunflower oil, peanut butter). By including these foods in your meals, you can ensure an adequate intake of Vitamin E and promote overall well-being.

Vitamin K exists in two distinct forms: K1, which is abundant in dark green leafy vegetables, broccoli, soy, and herbs; and K2, primarily produced by bacteria, and commonly found in fermented foods like yogurt, cheese, and sauerkraut. This vitamin is crucial for maintaining proper blood clotting and supporting healthy bone metabolism. By including foods rich in Vitamin K1 and K2 in your diet, you can ensure your body receives the essential nutrients necessary for these vital functions.

The bioavailability of these four fat-soluble vitamins is reasonably good on its own, but there's a simple tip to further enhance their absorption: ensure you consume enough healthy fats. By cooking your vegetables with a small amount of healthy oil or pairing them with a nutritious dip or dressing, you can significantly improve the absorption of these essential fat-soluble vitamins. Including healthy fats in your meals allows your body to make the most of these important nutrients, supporting overall health and well-being.

Absorb more calcium: Be sure to have a regular supply of Vitamin D

In the North American and European diets, the primary sources of calcium are derived from milk and dairy products. However, you can also obtain calcium from various fruits and vegetables, such as kale, spinach, and broccoli, as well as mineral water. It's worth noting that some plant-based sources of calcium have lower bioavailability due to the presence of anti-nutrients like oxalate and phytic acid. Nevertheless, the absorption of calcium from these foods can be increased by consuming sufficient Vitamin D.

While it's not necessary to consume Vitamin D in the same meal as calcium-rich foods, ensuring an adequate daily intake of Vitamin D is key. This can be achieved by consuming Vitamin D-rich foods with a small amount of healthy fat or by spending time outside in the sun. By incorporating these practices into your routine, you can optimize calcium absorption and support your overall bone health.

Absorb more lycopene: Cooking tomatoes brings out this bioactive compound

Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Studies show that lycopene may help reduce risk of heart disease and some cancers like prostate cancer. Lycopene is a health-promoting antioxidant found in red and dark green fruits and vegetables such as tomatoes, pink grapefruit, and watermelon. The main sources of lycopene are cooked tomato products like ketchup, tomato juice, and pasta sauce.

Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can improve your absorption of lycopene.

Take a look at our Tomato Sauce with Collards and Eggs recipe to maximize the benefits of lycopene while enjoying a flavorful dish.

Conclusion

Healthy eating goes beyond simply consuming nutritious foods; it also involves effectively absorbing the nutrients from these foods so that they can be utilized by your body. By following a few straightforward tips, you can maximize the benefits of the nutritious foods you regularly enjoy.

Opt for fresh and raw Vitamin C-rich foods, and consider cooking foods that contain fat-soluble vitamins to enhance nutrient absorption. Additionally, combining fat-soluble vitamins with a small amount of healthy fat, pairing iron-rich foods with some Vitamin C (avoiding tea or coffee consumption), and consuming calcium-rich foods with some Vitamin D can further boost absorption.

For personalized guidance in achieving your health goals and ensuring you obtain all essential nutrients, consider seeking advice from a registered dietitian who can offer valuable assistance.

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