Increasing Vitamin and Mineral Absorption
Getting the right vitamins and minerals from your diet is essential, but are you absorbing them properly? Even the healthiest meals can fall short if your body isn’t making the most of these nutrients. Here are some simple yet effective ways to boost vitamin and mineral absorption for better health and energy.
Pair the Right Nutrients Together
Certain vitamins and minerals work better when consumed together. For example:
Vitamin C + Iron: Vitamin C enhances the absorption of non-heme iron (found in plant-based sources like spinach and lentils). Pairing iron-rich foods with citrus fruits, bell peppers, or strawberries can help.
Fat-Soluble Vitamins (A, D, E, K) + Healthy Fats: These vitamins need dietary fats for proper absorption. Add sources like avocado, nuts, or olive oil to your meals.
Magnesium + Vitamin D: Magnesium plays a key role in activating vitamin D, which is crucial for calcium absorption.
Optimise Your Gut Health
A healthy gut ensures better nutrient absorption. Support digestion with:
Probiotic-rich foods like yogurt, kefir, and sauerkraut to maintain a balanced gut microbiome.
Digestive enzymes from foods like pineapple (bromelain) and papaya (papain) to aid in breaking down nutrients.
Fibre from whole foods to support gut function, but avoid excessive fibre with supplements, as it can interfere with absorption.
Reduce Nutrient Blockers
Some foods and drinks can inhibit vitamin and mineral absorption. Be mindful of:
Excess caffeine and tea: Tannins in tea and coffee can reduce iron absorption.
High-phytate foods: Found in grains and legumes, phytates can hinder mineral absorption. Soaking or fermenting these foods can help.
Too much calcium with iron-rich meals: Calcium competes with iron for absorption, so try to consume them at different times.
Cook Smart for Maximum Nutrient Retention
The way you prepare food can impact nutrient levels:
Steam instead of boiling to retain water-soluble vitamins like vitamin C and B vitamins.
Eat a mix of raw and cooked vegetables to get a balance of nutrients.
Use acidic ingredients like lemon juice or vinegar to enhance mineral availability in leafy greens and grains.