Enhancing Nutrient Absorption

Enhancing Nutrient Absorption: Unraveling the Factors and Foods that Make a Difference

Nutrients are essential for our health and well-being, but not all of them are equally absorbed by our body. Some factors can affect how well we digest and absorb the vitamins, minerals, antioxidants, and other beneficial compounds from the foods we eat. In this blog post, we will explore some of these factors and how we can optimize our nutrient absorption with some simple tips and food pairings.

What is nutrient absorption?

Nutrient absorption is the process by which our body takes up the nutrients from the food we eat and transports them to the cells where they are needed. This process involves several steps, such as:

Digestion: The breakdown of food into smaller molecules by mechanical (chewing) and chemical (enzymes) means in the mouth, stomach, and small intestine.

Absorption: The passage of nutrients from the small intestine into the bloodstream or lymphatic system.

Transport: The movement of nutrients through the blood or lymph to the target tissues or organs.

Utilization: The use of nutrients by the cells for various metabolic functions.

What factors affect nutrient absorption?

Nutrient absorption can be influenced by many factors, such as:

The type and form of the nutrient: 

Some nutrients are more bioavailable than others, meaning they are more easily absorbed and used by the body. For example, heme iron (found in animal sources) is more bioavailable than non-heme iron (found in plant sources). Some nutrients are also better absorbed when they are in certain forms, such as liquid, soluble, or chelated.

The presence of other nutrients or substances: 

Some nutrients can enhance or inhibit the absorption of other nutrients. For example, vitamin C can enhance the absorption of non-heme iron, while phytates (found in grains, legumes, nuts, and seeds) can inhibit the absorption of minerals such as calcium, zinc, and iron.

- **The health status and age of the individual**: Some health conditions or medications can impair the digestion or absorption of nutrients. For example, celiac disease can damage the lining of the small intestine and reduce the absorption of various nutrients. Aging can also affect the production of digestive enzymes and stomach acid, which are essential for nutrient breakdown and absorption.

- **The timing and frequency of meals**: Eating too much or too little at one time can affect how well we absorb nutrients. Eating too much can overload the digestive system and cause some nutrients to pass through undigested. Eating too little can cause nutrient deficiencies and impair the function of digestive organs. Eating at regular intervals can help maintain a steady supply of nutrients to the body.

How can we improve our nutrient absorption?

There are some simple ways to enhance our nutrient absorption and get the most out of our food, such as:

Eat a broad range of foods: 

Different foods contain different vitamin and mineral contents, therefore it is best to consume a wide range of foods including fruits and vegetables of different color groups¹.

Slow down and chew your food well: 

Remember digestion starts in the mouth. Chewing your food well can help break down larger particles into smaller ones that are easier to digest and absorb¹.

Consume foods that work together to increase absorption of certain micronutrients: 

Eating citrus foods or foods high in vitamin C with foods high in iron increases the absorption of both heme and non-heme iron⁵. This also prevents minerals from binding with phytate or polyphenols in the gastrointestinal tract⁵. Other examples of food pairings that enhance nutrient absorption are:

    - Tomatoes and olive oil, which enhance the absorption of lycopene, an antioxidant.

    - Turmeric and black pepper, which increase the bioavailability of curcumin, an anti-inflammatory compound.

    - Salmon and leafy greens, which provide vitamin D and calcium for bone health.

    - Healthy fats and fat-soluble vitamins A, D, E, and K, such as avocado and kale.

    - Green tea and lemon, which boost the antioxidant activity of catechins¹.

Include prebiotic foods in your diet: 

Prebiotics are non-digestible food components that act as food for the gut microbiome. The gut microbiome is a collection of beneficial bacteria that live in our large intestine and help us digest and absorb nutrients². Foods like legumes, potatoes, oats, bananas, garlic, onion, asparagus, artichokes, chicory root, etc., are prebiotic foods that can help nourish the gut microbiome and improve nutrient absorption.

Avoid or limit foods and substances that interfere with nutrient absorption: 

Some foods and substances can reduce the absorption of certain nutrients or damage the digestive system. For example, alcohol, caffeine, tobacco, excess salt, sugar, or fat can impair the digestion or absorption of nutrients. Phytates, oxalates, tannins, and gluten are some of the substances that can bind with minerals and make them less bioavailable. These foods and substances should be consumed in moderation or avoided if you have a sensitivity or intolerance to them.

Conclusion

Nutrient absorption is a complex and dynamic process that depends on many factors. By following some simple tips and choosing foods that work well together, we can optimize our nutrient absorption and enjoy the benefits of a healthy and balanced diet.