Here are some great tips to help absorb extra nutrients from the food you eat. I have a tendency to eat too fast when I have work to get through and this is a reminder to me, to digest my own food better.
Look at the list below for methods to help you absorb all your nutrients.
To absorb Amino Acids eat on an empty stomach
To absorb Iron, add a little meat to your vegetable (legumes) proteins to increase your ability to absorb their iron Have Vitamin C with your iron rich foods and do not consume tannin for at least one hour either side of eating meals with iron in them.
To absorb your fat soluble vitamins, Vitamin D, E, K and lycopene, you do need to have some healthy fat in your diet. No fat diets are unhealthy if not dangerous. Your gall bladder NEEDS good fats to contract regularly, if you don’t use it, you lose it. Eggs are natures perfect combination, if you trow out the yolk to only eat the protein, you throw out all the fat soluble vitamins, and the lecithin that helps your body metabolize fats in a healthy way instead of having them stick in your arteries. Don’t be afraid of healthy fats. Avocado is another, ‘nature’s vitamin pill’. Even on a slimming diet, you can safely add 1/3 of an avocado to your diet, try cutting out the saturated fats like butter and the processed, hydrolyzed fats such as margarine and use more omega 3 fish oils or olive oil. On a weight release diet, I measure my oils to about 2 teaspoons a day, low fan, not no fat or saturated fat and you get the best of all worlds.
To absorb Carotenoids, (in carrots and many orange red foods), you need to cook your food. .
To absorb Vitamin B, eat unrefined carbohydrates, whole grains, cut back your alcohol consumption and strive to lower your stress levels. Chew your food well as the digestion of carbohydrates (whole grain carbohydrates contain Vitamin B), is begun by your saliva, inside your mouth. Don’t take single Vitamin B supplements without expert advice as the B vitamins work best as a group, an excess of one may cause a deficiency of another. That’s why peanuts and chocolate can create an L Lysine deficiency which can trigger a fair up of Herpes virus, cold sores, in susceptible people.
Forget the ‘sugar energy fix’ its myth. A fast lift then a long energy crash as the nutrition deficiencies of B group vitamins and chromium saps your strength. To absorb chromium, avoid antacids. Diets of refined carbohydrates can make you deficient in chromium and vitamin B group, all needed for energy
To absorb calcium, strive to get enough vitamin D, usually 15 minutes of sunshine on 25% of your body un-sunscreened body. If you are overweight or a senior have your Vitamin D levels tested, not everyone is able to absorb vitamin D through the skin (I don’t absorb enough), and it’s very difficult to obtain enough from our food. Don’t supplement on Vitamin D or calcium, unless you know you need to. Over consumption of nutrients can be harmful.
Your body needs to be in an alkaline balance to absorb Calcium into your bones otherwise your body will draw calcium (an alkaline substance), from out of your bones, in order to maintain the bodies natural alkaline PH level. A Flexitarian diet, one where animal products do not form a high part of the menu, is ideal to allow calcium to be absorbed more readily. No need for extremes, try adding legumes a vegetable protein, to your meat meals have fish three times a week and begin by consuming a little less animal meat.
Eating a few almonds every day helps and your body absorb calcium.
Is your body absorbing enough nutrients? This is an excellent article on the subject
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