We all know that eating a healthy and balanced diet is important for our health and well-being. However, it is not just about what we eat, but also about how we absorb nutrients from the food we eat. In this blog, we will explore the five easiest ways to absorb nutrients from food and improve your overall health.
Digestion starts in the mouth, and chewing your food thoroughly is one of the easiest ways to improve nutrient absorption. When we chew our food, we break it down into smaller pieces, which makes it easier for our digestive system to process. Chewing also releases digestive enzymes in the mouth, which helps to break down carbohydrates and proteins. So, take your time to chew your food properly and enjoy the taste and texture of your meals.
Certain vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning they require fats to be properly absorbed by the body. This is why it is important to pair your meals with healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish. Adding a drizzle of olive oil to your salad, or snacking on a handful of nuts with your fruit can help to boost nutrient absorption.
While raw fruits and vegetables are often touted as the healthiest options, cooking your food can actually improve nutrient absorption in some cases. Cooking breaks down tough fibers and cell walls in plants, making it easier for the body to access and absorb nutrients. For example, cooking tomatoes increases the availability of lycopene, a powerful antioxidant. However, it is important to avoid overcooking your food, as this can destroy some of the nutrients.
Grains and legumes are excellent sources of complex carbohydrates, fiber, and protein. However, they also contain anti-nutrients, such as phytic acid, which can block the absorption of certain minerals. Soaking and sprouting grains and legumes can help to reduce these anti-nutrients and make the nutrients more bioavailable. Soaking overnight and then rinsing before cooking can help to improve the nutrient absorption of grains and legumes.
Eating a variety of foods is important for getting a wide range of nutrients. Different foods contain different vitamins, minerals, and other nutrients, so it is important to eat a diverse range of fruits, vegetables, whole grains, and lean proteins. Eating a rainbow of colors on your plate is a good way to ensure that you are getting a range of nutrients.
There are many simple ways to improve nutrient absorption from food. By chewing your food properly, pairing your meals with healthy fats, cooking your food properly, soaking and sprouting grains and legumes, and eating a diverse range of foods, you can ensure that you are getting the most out of the food you eat. Remember, a healthy and balanced diet is not just about what you eat, but also about how you absorb nutrients from the food you eat.