Perhaps you have heard it said ” You’re what you Consume” but how true is this statement? Come with me let’s dig in!
Absorption is the process by which nutrients are assimilated by the body. It is a critical function that ensures that the body gets the nutrients it needs to function properly. However, people suffer from poor absorption, which can lead to a number of health dysfunction. Fortunately, there are many ways to boost absorption and improve overall health. In this article, we will discuss some of the most effective strategies for boosting absorption.
Improve Digestion
The first step in boosting absorption is to improve digestion. Digestion is the process by which food is broken down into smaller molecules that can be absorbed by the body. Poor digestion can lead to nutrient deficiencies and other health problems. To improve digestion, it is essential to eat slowly, chew food thoroughly, and avoid overeating. Additionally, when consuming foods high in fiber like flaxseed it is advised you grind into powder before adding them to foods and smoothies, this way your body gets to absorb them better as fibers can help promote regularity and maintain a healthy gut microbiome.
Eat Iron and Vitamin C together
If you’re struggling to get enough Iron then try combining iron and Vit C. Since the source of iron from plant foods are non-heme iron and difficult to absorb, it’s imperative we pair iron and Vitamin C rich foods to boost absorption a bit. For instance, if you add dark chocolate and oranges that would be an ideal combination. The dark chocolate contains iron while the oranges vitamin C.
Cook Carrots for beta-carotene absorption
Vegetables are better eaten raw but when it comes to carrot, beta carotene absorption which the body converts to Vitamin A, COOKED is better. Absorption is significantly boosted when carrot is cooked.
Eat Vegetables with fats
When vegetables are eaten without fats, it’s difficult to absorb fats soluble vitamins A, D, E and K By consuming just enough fats like seeds, nuts butter, avocado or a little dressing in vegetables can take the boost to the next level.
Take Probiotics
Probiotics are live bacteria with lots of advantageous benefits to the digestive system. They can help maintain a healthy gut microbiome and improve digestion. Probiotics can be found in fermented foods such as yogurt, fermented cabbage, kefir, and kimchi. Alternatively, they can be taken as supplements.
Avoid teas or coffee during meals
Teas or coffees are great but having them during meals can block the absorption of Iron. So it’s better to have them before and after meals.
Manage Stress
Stress can have a negative impact on digestion and absorption. Chronic stress can disrupt the digestive process and lead to inflammation in the gut. This inflammation can make it more stressfull for the body to absorb nutrients properly. To manage stress, it is important to practice relaxation techniques such as meditation, deep breathing, and yoga.
Get Enough Sleep
Sleep is essential for overall health and wellbeing. It is also critical for proper digestion and absorption. Sleep deprivation can disrupt the digestive process and lead to poor absorption of nutrients. To ensure that you are getting enough sleep, aim for six to eight hours of sleep per night and 30mins nap during the day
Stay Hydrated
Water is essential for proper digestion and absorption. It plays a critical role in lubricating the digestive tract enabling the passage and breakdown of food. It also helps to soften stool and prevent constipation. Aim to drink at least seven to eight glasses of water per day.
Choose Nutrient-Dense Foods
Making the choice of nutrient-dense foods can help to ensure that you are absorbing the nutrients your body needs. Fruits, vegetables, whole grains, lean protein, and healthy fats are nutrients densed. These foods are rich in vitamins, minerals, and other essential nutrients that are critical for good health.
Consider Supplements
In some cases, supplements may be necessary to boost absorption. An over the counter supplement may suffice.It is important to talk to your doctor before taking any supplements to ensure that they are safe and effective for you.
In conclusion, boosting absorption is essential for overall health and wellbeing. By improving digestion, taking probiotics, managing stress, getting enough sleep, staying hydrated, choosing nutrient-dense foods, and considering supplements, you can ensure that your body is getting the nutrients it needs to function properly.
