It is important for you to acquire various nutrients through your diet for facilitating the proper functioning of your body. If your body does not receive enough essential nutrients, then it can lead to different health issues. Therefore, it is extremely important for you to be aware of your nutrient intake.
Nutrients present in animal foods are usually readily absorbed by the human body. However, this is not the case with plant-based foods. Certain nutrients in these foods are present in a form that can be difficult for the human body to absorb.
Additionally, there can be certain compounds called antinutrients present in plant-based foods that can hinder the absorption of other nutrients. Hence, even if you take plant-based foods that are high in nutrients, their absorption can be limited, which can reduce the bioavailability of nutrients.
If you are following a plant-based diet, it is important for you to increase nutrient absorption to maximize bioavailability. Therefore, we provide some tips that can be beneficial for increasing the absorption of nutrients from your foods.
Soak Legumes, Grains, Nuts, And Seeds
These plant-based foods are high in antinutrients like phytic acid. These compounds can bind with other nutrients like iron, zinc, magnesium, calcium, etc. thereby preventing their absorption.
But by soaking legumes, grains, etc. you will be able to reduce the concentration of antinutrients to a great extent which can be beneficial for boosting nutrient bioavailability.
Sprouting And Fermenting
These processes are also found to be beneficial for reducing the levels of antinutrients. Hence, by including foods that have been sprouted or fermented in your plant-based meals, you can increase nutrient absorption.
Cooked Vs. Raw
Typically, raw plant-based foods are considered the healthiest option than cooked foods. Even though it can be true in most cases, in certain circumstances, cooking foods can help to maximize nutrient absorption.
For example, cooked carrots, spinach, zucchini, mushrooms, sweet potato, and cruciferous vegetables can supply more antioxidants like ferulic acid and carotenoids than their raw forms.
Adding Sour And Bitter Foods To Your Diet
It is found that eating sour and bitter foods might help to stimulate the digestive system which in turn can aid to increase nutrient bioavailability. Sour foods can help with building a stable stomach acid, whereas, bitter foods are important for the production of digestive juices.
Adding Vitamin C To Your Meals
Vitamin C can be helpful for increasing the absorption of certain minerals like iron, zinc, and calcium. Hence, adding citrus fruits or other sources of vitamin C in your plant-based meals can aid to increase the absorption of such nutrients.
Make sure to consider these tips if you are following a plant-based diet so that you can increase nutrient absorption thereby preventing the risk of nutrient deficiencies.