We all seem to be looking for more ways to get the nutrients our bodies need, but nutrient intake isn’t just about the foods we eat.
Even if you eat foods that are rich in nutrients you want to increase in your diet, such as calcium, iron, and antioxidants, depending on the combination of foods, you may be lacking more nutrients than you think.
According to vegan nutritionist Catherine Perez, multiple factors are involved in how your body absorbs food.
“Regardless of dietary choices, the ability to absorb nutrients changes throughout the life cycle,” she says.
As children, we needed more nutrients than adults because our lifestyle demanded more energy.
Also, as we age, stomach acid decreases with age, so certain vitamins, such as B12, are not as digested by the body as other vitamins.
However, especially for vegans and vegetarians, “certain plant-based foods have different rates of absorption, which can vary depending on how you handle those foods and even what you eat them with.” I have.
Luckily, there are certain nutrients that, when combined together, can enhance your ability to absorb them.
Combination of 4 Essential Foods for Optimal Nutrient Absorption
1. Combining Iron and Vitamin C
Iron deficiency is a big concern for people on a plant-based diet, says Perez. .
For example, consider eating iron-rich beans and healthy vitamin C-rich diced green peppers in a burrito.
2. Get zinc and sulfur into your diet
“Zinc is another nutrient that tends to be of concern to those looking to go plant-based,” says Perez. Better absorption.
You may have already cooked your chickpeas with a sulfur source, such as onions or garlic, which allows for even better zinc absorption.
3. Eat antioxidants with fats and fat-soluble vitamins
It can be a little difficult to absorb antioxidants on a vegan diet. You have to, Perez says.
“If you’re making a tomato sauce and you’re using extra virgin olive oil to boil the tomatoes down, it will help activate and absorb more lycopene than if it had no fat at all,” she says.
4. Take Calcium with Vitamin D
Bone health is essential for everyone, even non-vegans, and calcium helps strengthen bones. and the body will be able to absorb it better,” says Perez.
Combine calcium-rich foods such as soy milk, almond milk, or plant-based yogurt with a walk outside. Sources of vitamin D from sunlight help increase calcium absorption.
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