Want to maximise nutrient absorption? Start here
You know the drill….we’re continually being told eat more protein, keep iron levels up, maximise opportunities to get calcium into your diet… and on and on. And it’s all true and all so important! Especially for women in peri-menopause and menopause when we start to lose muscle mass and our hormones, bone density and energy levels can tank.
But how can we ensure that we’re maximising the body’s absorption of the essential nutrients that we know we so desperately need to maintain a healthy, active life?
We suggest you start here…
Enhancing nutrient absorption through strategic food pairings is a powerful approach to maximising the benefits of your diet. By combining specific foods, you can boost the bioavailability of essential nutrients, ensuring your body receives optimal nourishment every time you eat. Here are some food pairings to consider:
1. Vitamin C and Non-Heme Iron
Non-heme iron, found in plant-based foods, is less readily absorbed by the body compared to heme iron from animal sources. However, vitamin C can significantly enhance its absorption. Combining iron-rich foods like spinach with vitamin C-rich foods such as citrus fruits can improve iron uptake.
Try this: Prepare a fresh spinach salad topped with orange segments, or enjoy a serving of sautéed kale with a squeeze of lemon juice.
2. Healthy Fats and Fat-Soluble Vitamins
Vitamins A, D, E, and K are fat-soluble, meaning they require dietary fat for proper absorption. Including healthy fats in your meals can enhance the uptake of these vitamins.
Try this: Drizzle extra virgin olive oil over roasted sweet potatoes, or toss steamed broccoli with avocado slices.
3. Turmeric and Black Pepper
Curcumin, the active compound in turmeric, has anti-inflammatory properties but is poorly absorbed on its own. Piperine, found in black pepper, can enhance curcumin absorption significantly.
Try this: Add a pinch of black pepper to your turmeric-spiced dishes, such as curries or roasted vegetables.
4. Vitamin D and Calcium
Vitamin D facilitates calcium absorption, essential for bone health. Pairing vitamin D-rich foods with calcium-rich foods can optimize this process.
Try this: Enjoy grilled salmon alongside a serving of steamed broccoli, or prepare a salad featuring leafy greens and boiled eggs.
5. Protein and Carbohydrates
Combining protein with carbohydrates can aid in muscle recovery and provide sustained energy.
Try this: Pair grilled chicken with quinoa, or enjoy a snack of Greek yogurt topped with fresh (or frozen if fresh aren’t available) berries.
By thoughtfully pairing these foods, you can enhance nutrient absorption and support overall health. Incorporating these combinations into your meals can make a significant difference in how effectively your body uses the nutrients you consume.
Oh… and if you’re keen to make some Blueberry Yoghurt Icecreams like those pictured…. try this recipe from Sally’s Baking!
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