Many people believe that just eating healthy foods will allow the body to receive enough nutrients. However, experts say this is not entirely true, because the ability to absorb and use nutrients is the decisive factor in health benefits.
Even nutritious foods can be ineffective if the body does not absorb them well. This can happen when the food is combined unreasonably, processed inappropriately, or the digestive system functions poorly.
According to Edwina Raj, Head of Clinical Nutrition and Diet Services at Aster CMI Hospital (Bangalore, India), in addition to choosing food, simple changes in eating habits can also help improve nutrient absorption.
Combine food properly
Some nutrients are better absorbed by the body when combined with other substances.
For example, fat-soluble vitamins such as vitamins A, D, E and K need fat to be absorbed effectively. Therefore, when eating green vegetables or foods rich in these vitamins, you should combine them with a small amount of healthy fats such as olive oil, nuts, or avocados.
Similarly, vitamin C helps the body absorb iron from plants better. When eating iron-rich foods such as spinach or beans, it can be combined with citrus fruits, tomatoes or bell peppers to increase iron absorption.
Cooking methods also affect nutrition
Food processing can also affect the amount of nutrients absorbed by the body.
Light cooking methods such as steaming or stir-frying can help break down the structure of plant cells, thereby helping the body absorb nutrients more easily. For example, when cooking carrots or tomatoes, some antioxidants in these vegetables can be absorbed better.
However, cooking for too long or at too high a temperature can lose some heat-sensitive vitamins. Therefore, processing food just cooked enough is a good way to retain many nutrients.
Keeping the digestive system healthy
Intestinal health plays an important role in the process of digestion and absorption of nutrients. A balanced gut microbiome helps to break down food and support the body to absorb vitamins and minerals more effectively.
To maintain a healthy digestive system, experts recommend supplementing enough fiber from vegetables, fruits and whole grains. In addition, fermented foods such as yogurt or kefir can also help support the gut microbiome. Drinking enough water every day also contributes to improving digestion.
Eat slowly and chew thoroughly
The digestive process starts from the mouth. When chewed thoroughly, the food is ground smaller, helping digestive enzymes work more effectively in the stomach and intestines. Eating slowly also helps the body digest better and can support increasing the ability to absorb nutrients from food.
