Optimizing Nutrient Absorption From Food
You are what you eat...and absorb!
Absorption is important to consider because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from their nutrients.
Here are some simple strategies to get more nutrition from the foods you enjoy.
Vitamin C: To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible, but frozen is great too! If you enjoy them cooked, do so minimally by lightly steaming or microwaving them.
Foods rich in vitamin C: Bell peppers, citrus, cauliflower, strawberries, kiwis, broccoli
Iron: Iron absorption from plants can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee. This means enjoying your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal.
Plant foods rich in iron: beans, lentils, spinach, tofu
Vitamins A, D, E, and K: These four fat-soluble vitamins can be fairly bioavailable on their own, but you can enhance absorption even more: get enough healthy fat. This means cooking your vegetables with a bit of healthy oil or fat to help you absorb more of these essential fat-soluble vitamins.
Plant foods irch in vitamins A,D,E and K: Carrots (A), kale (A/K), mushrooms (D), nuts (E), collards (K), broccoli (A/K), seeds (E).
Lycopene: Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Cooking lycopene-rich foods and/or enjoying them with a little bit of healthy fat can improve lycopene absorption.
Foods rich in lycopene: tomatoes, watermelon, pink grapefruit, sundried tomatoes, papaya, apricots
Calcium: The amount of calcium absorbed and utilized by the body from foods is increased with adequate Vitamin D levels.
Foods rich in calcium: milk and dairy products, kale, spinach, broccoli, tofu, and collard greens
Want to ensure you’re maximizing absorption of all the essential nutrients? Consider working with a Registered Dietitian to fill the gaps.