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A plant -based diet is one of the best ways to support long -term health. However, the fact that your meals are full of fruits, vegetables, nuts, seeds and legumes does not mean that your body receives all the nutrients you need. Understanding how to increase the absorption of nutrients from plants based on food is as important as eating them first.
1. Combine iron -rich foods with vitamin C
Iron No Hemo of plants is less bioavailable than hem iron in animal products. However, there is an easy solution. Combine iron -rich foods such as lentils, spinach, chickpeas or tofu with a source of vitamin C, such as oranges, strawberries, red peppers or lemon juice. Vitamin C converts iron does not heir into a way that its body can absorb more easily. This combination can be as simple as adding citrus dressing to a spinach -based salad or eating fruits with a handful of nuts.
2. Break, outbreak and ferment
Legumes, grains and seeds often contain antinutrients such as phytic acid, which can block the absorption of important minerals such as zinc, calcium and iron. Soaking these foods for a few hours or during the night, sprouting them or eating fermented versions such as Tempeh, fermented mass or miso bread can help break down those barriers. Fermentation also introduces beneficial probiotics that support intestinal health, further improving nutrient absorption.
Broken and fermentation can increase the nutrient content of certain foods. For example, sprouting Mung beans or lentils can increase their levels of vitamin B and antioxidants. Fermentation can also increase new bioactive compounds, such as vitamin K2 in fermented soybeans, which is not found in non -fermented versions.
3. Cook vegetables
Cooking is not the enemy of nutrition. Light cooking can make some nutrients more available. For example, cooking carrots or tomatoes increases their levels of beta -carotene and absorbable lycopene, both powerful antioxidants. However, water soluble vitamins such as vitamin C and many B vitamins can degrade with heat, especially during boiling. A mixture of raw and cooked vegetables is ideal. Think of roasted sweet potatoes combined with a curly collar salad.
4. Eat more leafy vegetables and colorful products
If you take you seriously, to increase the absorption of nutrients, begin by adding to your diet, instead of taking off. Consuming a rainbow of fruits and vegetables and increasing green leafy vegetables can also reduce your cancer risk. These foods are rich in fiber, vitamins and antioxidants, and their variety supports a better intestinal function and nutrient synergy.
Dark leafy vegetables such as curly collar and bedspreads provide calcium, magnesium and vitamin K, while colorful fruits and vegetables such as berries and purple cabbage offer unique phytonutrients that help general absorption and health.
5. Add healthy fats
Soluble fat vitamins such as A, D, E and K and compounds such as carotenoids are better absorbed when you eat them with fat sources. This does not mean that you need to load the oil, just add a modest amount of healthy fats to your meals. Avocados, nuts, seeds, olives and flaxseed or extra virgin olive oil do the job. For example, sprinkle the tahini on roasted vegetables or add a tablespoon of almond butter to your shake.
6. Support your instinct
A prosperous intestinal microbioma is crucial for nutrient absorption. The beneficial bacteria in their intestine help break down food and unlock vitamins and minerals that would otherwise pass through not absorbed. Plant foods rich in fiber feed these bacteria, but it is possible that it does not obtain the total benefit if it is unbalanced. Adding fermented foods such as Kimchi, Chucrut, Kombucha or a quality probiotic supplement can help your body work better and absorb more than you eat.
7. Minimize tannins and oxalates when necessary
While it is not harmful in moderation, some plant compounds can interfere with the absorption of nutrients when consumed in excess. For example, tannins in tea and coffee can inhibit iron absorption if you drink them with meals.
The oxalates, which are found in foods such as spinach, beets and ruibarbo, can join calcium and prevent your body from using it efficiently. If you are prone to renal deficiencies or calculations, it is worth spaceding high oxalate foods and diversifying your vegetables. Exchange options such as Bok Choy, Rúcula or Mustard Greens.
8. Use herbs and spices wisely
Herbs and spices make more than improving the taste: they can also increase nutrient absorption. For example, black pepper contains piperine, a compound that increases the bioavailability of certain nutrients, including turmeric curcumin and some vitamins and minerals. Adding turmeric and black pepper, as in golden milk or curry, is a classic example. Other spices such as ginger, cinnamon and cayenne support digestion by stimulating enzyme production and improving blood flow to the digestive tract, which facilitates the absorption of nutrients.
9. MASTURA in depth
Digestion begins in the mouth and how well chewed your food can affect the absorption of nutrients. The chewing mechanically decomposes food and mixes it with enzymes in their saliva that begin to metabolize carbohydrates and fats. The more chewing, the more surface its surface has its digestive enzymes that have to work later in the intestine. It sounds simple, but it is a crucial part often overlooked to increase the absorption of nutrients. Eat slowly and chew with intention.
10. Consider supplements
Even better planned plants can be short of nutrients such as vitamin B12, vitamin D, iodine and omega-3. Supplements can help fill those gaps and support the optimal state of nutrients. However, more is not always better. Some supplements can interfere with the absorption of other nutrients.
For example, some vitamins and minerals compete for absorption if you consume them at the same time. Calcium can interfere with iron assimilation, so it is better to take these supplements separately. Zinc and copper can also compete.
If you are taking supplements or eat fortified food, try to space them throughout the day to avoid these conflicts. This method can significantly increase its absorption of nutrients, especially in diets where precision is important. Work with a registered dietitian or a medical care provider to choose supplements that improve, do not hinder your diet.
It’s not just what you eat, it’s what you absorb
You can eat the cleanest and colorful meals of plant origin of the planet, but if your body does not absorb nutrients, it is not working much. These strategies are simple ways to obtain more than you already eat.
Do you want to unlock greater well -being?
Listen to our friends in the Podcast Wellness + Wisdom to unlock your best I with Dr. John Liegues; Founder of Mitigated; Creators of the Zen Spray and Blue ™ bars with methylene blue.
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