The absorption of certain nutrients from plant-based foods is found to be limited when compared to animal foods. Hence, people following plant-based diet plans are at an elevated threat of developing nutrient dearths. However, you can increase the absorption of nutrients from plant-based food with the help of some simple tricks.
Some of the easiest ways you can try to boost the nutrient absorption from plant-based sources are listed below:
Soaking Legumes, Grains, Nuts, And Seeds
These foods are found to have the presence of some antinutrients, which are compounds that can hinder the absorption of nutrients. These antinutrients can inhibit the activity of certain enzymes that are needed for the breaking down of different nutrients. This lack of enzymes can make it difficult for your stomach to digest foods properly.
Additionally, these compounds can also bind with minerals like iron, magnesium, calcium, zinc, etc. thereby preventing their absorption. However, you can reduce the levels of antinutrients by soaking these foods. This can help increase the bioavailability of nutrients from legumes, nuts, seeds, and grains.
Sprouting And Fermenting
These are other effective methods to reduce the amounts of antinutrients in foods. You can sprout your grains, seeds, and legumes for escalating the attainability of nutrients. These processes can make your foods healthier and help your body absorb nutrients efficiently.
Cooked Vs Raw
A lot of people believe that eating raw foods is the healthiest way to increase nutrient absorption. While it is true in some cases, cooking certain foods can be beneficial for making the nutrients more bioavailable.
Cooking can help ease the work of your intestines thereby increasing nutrient absorption. Additionally, cooked sweet potatoes, carrots, mushrooms, different cruciferous vegetables, etc. supply more antioxidants when compared to their raw versions. Also, cooking these foods can help break down some harmful antinutrients such as oxalic acid.
Adding Vitamin C To Your Foods
The presence of vitamin C is found to boost the absorption of certain minerals like zinc, iron, and calcium. Hence, you can add some plant-based foods that contain vitamin C along with other foods that are high in these minerals
Avoid Tea And Coffee Just After Your Meals
Polyphenols like tannins present in coffee and tea can impede the bioavailability of nutrients. So, avoid the consumption of these drinks 30 minutes before and 2 hours after your meals.
These tips can be useful for you to increase the absorption of nutrients present in plant-based foods and boost their bioavailability.