“You are what you eat” is a very famous saying . . . although you may not have heard the more accurate version of it: “You are what you eat and absorb.” Absorption is essential because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from these nutrients simply because they are not absorbed from those foods. If you do not learn how to maximize nutrient absorption, your nutritious foods are just passing through like an express train when sometimes the local is where it is!🚂

Not absorbing nutrients is similar to not getting them in the first place. Nutrients can’t help your body if they never truly make it inside to do the work they need to do. Not absorbing enough of all the essential nutrients can lead to health issues. A recent study published in Nutrients found that “Nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin, or has anemia.” The top five most common nutrient deficiencies were Vitamins B6, B12, C, and D, and the mineral iron. (1)

Your digestive system is how your body takes the essential nutrients from your food and absorbs them so they can be used for growth, maintenance, energy, healing, and overall good health. For example, Vitamin A has to reach your eyes to prevent night blindness, and Vitamin C has to make it to the skin to heal wounds. The same goes for iron for your blood and energy levels and calcium for your bones, muscles, and teeth. Before nutrients can get where they need to go, they must first be removed from the food and absorbed into your body so that they can be circulated to get where they need to go. (2,3,4)

This blog post will review my favorite strategies for making nutrients more absorbable. But first, why are some nutrients so hard to absorb?

Why some nutrients are more complex to maximize absorption 

Absorbing nutrients isn’t always straightforward. Your body works with macronutrients (protein, carbs, fats) and micronutrients (vitamins and minerals), all of which have different absorption rates and requirements. Absorption and digestion of nutrients can be tricky because there are many different foods and nutrients. 

Fun fact☺️: Nutrient bioavailability is how much of a nutrient is absorbed and can be used or stored in the body. This describes how available the nutrient is for our biological use. (5)

Digesting food has three main steps: breaking it down, absorbing nutrients, and eliminating waste. 💩That’s why your digestive system provides a long, diverse journey for food to travel once it’s eaten. For example, your stomach is full of digestive juices (e.g., acid, enzymes) to break food into smaller pieces. Then, as your food starts moving through your small intestine, your liver and pancreas add alkaline bile (to neutralize the acid) and other enzymes to break down different food components. Your small intestine is responsible for most—but not all—of the absorption of nutrients into your body. The final journey is through the large intestine, home to your friendly gut microbes (helpful bacteria and other tiny microorganisms). These microbes can break down (or ferment) some of the most challenging nutrients that have made it this far intact (some fibers). The large intestine also absorbs some nutrients and water. (4,5,6)

Whatever nutrients don’t get absorbed—because they weren’t broken down small enough, or were complexed with anti-nutrients, or because the digestive tract itself couldn’t do its best work—is eliminated as waste. It’s natural and healthy to eliminate a lot of what you’ve eaten, but ideally, the waste should have very little nutrition. You want the most essential nutrients to be absorbed so your body can use them for your best health. (6)

Despite the diverse and complex processes that your body uses to absorb and digest as many nutrients from foods as possible, sometimes it can use some help. Some people have food intolerances or digestive issues that result in malabsorption of certain nutrients. Plus, some nutrient-nutrient interactions and anti-nutrients in foods can reduce your ability to absorb them. 

The good news is that research shows that tweaking some things can increase nutrient bioavailability and maximize nutrient absorption (not everything requires a supplement!). By eating certain nutrients together or apart, or certain foods cooked or raw, you can enjoy the same foods in a more nutritionally efficient, bioavailable way. (4,5,6)

Strategies to maximize nutrient absorption from the same food 

Here are some simple strategies to maximize nutrient absorption from your favorite foods.

Absorb more Vitamin C: Enjoy these foods fresh and raw

Vitamin C is one of the most common vitamin deficiencies in the U.S. Foods rich in Vitamin C include fruits and vegetables. Some of the highest sources of Vitamin C are bell peppers, citrus fruits (and their juices), kiwis, broccoli, and strawberries. 

Vitamin C is an antioxidant that is water-soluble and destroyed by heat. This means that the Vitamin C levels are highest when the food is fresh and raw (or cooked as little as possible). To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible. If you enjoy them cooked, do so minimally by lightly steaming or microwaving them. (7)

🥦Check out my Chicken and Broccoli Oven recipe, an example of pairing foods rich in iron with vitamin C sources to boost your body’s absorption of dietary iron.

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

Iron is the most common mineral deficiency in the U.S. Some of the most iron-rich foods are seafood, beans, lentils, liver (I know, not the most popular choice, but a choice ;)), spinach, and tofu. Also, some breads and cereals are fortified with iron. But, not all iron-rich foods are equal. Iron is found in heme (in animal-based foods) and non-heme (in plant-based foods). Heme iron is more bioavailable and more easily absorbed than non-heme iron. This means that the iron in plants is more challenging to absorb, but there are some simple tips that you can use to absorb more!

Iron absorption can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee. This means you can enjoy your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal. For example, add some bell peppers, orange wedges, or berries to your spinach salad. And enjoy your tea or coffee—not with, but—between your iron-rich meals. (11) 

🥬The recipe combines plant-based protein lentils with Vitamin C-rich tomato sauce. The introduction’s relevance remains quite true today: Lentil-Stuffed Cabbage Rolls. 

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

Vitamin A is found in liver (I know, it just keeps popping up since it is so high in iron🙃), seafood, eggs, and fortified dairy. Pro-vitamin A (beta-carotene) is found in fruits and vegetables, especially orange ones like sweet potatoes and carrots, and dark green leafy ones like spinach and kale. Because of how beta-carotene is stored in the plant cells, not all of it is as bioavailable as Vitamin A in animal-based foods. Unlike Vitamin C, Vitamin A is fat-soluble and becomes more bioavailable when cooked with orange and dark green plant-based sources. (10)

Vitamin D is essential for bone health because it promotes calcium absorption and is needed by bone cells for growth and repair. Vitamin D also helps reduce inflammation and regulate the immune system and carbohydrate metabolism. Known as the sunshine vitamin because your skin makes Vitamin D when exposed to UV light, Vitamin D is also naturally found in a few foods. These foods include seafood, mushrooms exposed to UV light, egg yolks, and fortified dairy sources. (12)

Vitamin E is an antioxidant that protects 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 products made from them like butter and oils such as wheat germ oil, sunflower oil, and peanut butter. (8)

Vitamin K comes in two forms: K1 is in dark green leafy vegetables, broccoli, soy, and herbs. Bacteria mostly make vitamin K2, so it’s found in fermented foods like yogurt, cheese, and sauerkraut. Vitamin K is essential for proper blood clotting and bone metabolism. (9)

These four fat-soluble vitamins can be relatively bioavailable on their own, but a simple tip can help enhance absorption even more: get enough healthy fat. This means cooking your vegetables with healthy oil or pairing them with a nutritious dip or dressing to help you absorb more of these essential fat-soluble vitamins. 

🥗This zingy Walnut and Kale Salad with Roasted Sweet Potato combines Vitamin E from the walnuts, Vitamin K from the kale, and Vitamin A (beta carotene) from the sweet potato. It is a delicious way to maximize nutrient absorption. 

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

The most significant sources of calcium in the North American and European diets are milk and dairy products. You can also get calcium from fruits and vegetables (e.g., kale, spinach, broccoli) and mineral water. Some plant sources of calcium have lower bioavailability because they contain anti-nutrients like oxalate and phytic acid. The amount of calcium absorbed from these foods is increased with Vitamin D intake. While you don’t need to get Vitamin D in the same meal as a calcium-rich one, getting enough vitamin D daily is key—whether that means eating Vitamin D-rich foods with a bit of healthy fat or going outside in the sun. (12) Check out my previous blog here, which takes a deeper dive into this philosophy and includes two delicious calcium-rich recipes.

Absorb more lycopene: Cooking tomatoes brings out this bioactive

Lycopene is similar to beta-carotene but is not considered an essential nutrient. Studies show that lycopene may help reduce the 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 primary sources of lycopene are cooked tomato products like ketchup, tomato juice, and pasta sauce. (13,14)

🍅Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can maximize your nutrient absorption of lycopene. My Grilled Tomato and Halloumi Bursts are a mighty tasty example.

Final thoughts on how to maximize nutrient absorption

Healthy eating involves more than consuming nutritious foods; it’s also about absorbing the nutrients from those foods so they can be used in your body. With a few simple strategies, you can maximize the benefits while enjoying the same nutritious foods you usually do.🥰

Eating Vitamin C-rich foods fresh and raw and cooking foods rich in fat-soluble vitamins can help you absorb more of those essential nutrients. Eating foods with fat-soluble vitamins with a bite of healthy fat, iron-rich foods with Vitamin C (but not tea or coffee), and calcium-rich foods with Vitamin D can all enhance absorption.

If you need help getting enough of the essential nutrients to reach your health goals, I can help. Are you concerned about your digestion or want to ensure you maximize the absorption of all the vital nutrients? Do you need some support in planning and making meals to get the most nutrition for you and your family? Book a free discovery appointment to see if my services can help you.

Are you ready to declutter your thoughts and simplify your health journey? Let’s spring clean together! 💛🌻💛

References

1. Bird, J. K., Murphy, R. A., Ciappio, E. D., & McBurney, M. I. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://doi.org/10.3390/nu9070655
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
2. Cleveland Clinic. (n.d.). Malabsorption. https://my.clevelandclinic.org/health/diseases/22722-malabsorption
3. Coe, S., & Spiro, A. (2022). Cooking at home to retain nutritional quality and minimize nutrient losses: A focus on vegetables, potatoes and pulses. Nutrition bulletin, 10.1111/nbu.12584. Advance online publication. https://doi.org/10.1111/nbu.12584
   https://pubmed.ncbi.nlm.nih.gov/36299246/
4. Harvard T.H. Chan School of Public Health. (n.d.). Are anti-nutrients harmful? The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/
5. Melse-Boonstra A. (2020). Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Frontiers in nutrition, 7, 101. https://doi.org/10.3389/fnut.2020.00101
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/
6. National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Your digestive system & how it works. https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
7. National Institutes of Health. (2021, March 26). Vitamin C: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
8. National Institutes of Health. (2021, March 26). Vitamin E: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
9. National Institutes of Health. (2021, March 29). Vitamin K: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
10. National Institutes of Health. (2021, June 15). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
11. National Institutes of Health. (2022, April 5). Iron: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
12. National Institutes of Health. (2022, August 12). Vitamin D: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
13. Science Direct. (n.d.). Nutrient bioavailability. https://www.sciencedirect.com/topics/medicine-and-dentistry/nutrient-bioavailability
14. Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210. https://doi.org/10.1146/annurev.food.102308.124120