Nutrient absorption is a crucial element of consumption that we have the capacity to influence and control to a certain degree. When we learn these important habits to maximise the amount of nutrient absorption in our gut, we can trigger a variety of health benefits to increase our quality of life. Although, before we can begin to manipulate our own nutrient absorption, we must understand how it works.
A Brief Outline Of Nutrient Absorption
The nutrients that make up the food we consume are broken down and harvested following the stages of digestion in the stomach. Essentially, food moves into the small intestine, where most nutrient absorption occurs. The small intestine is lined with countless finger-like projections, called microvilli, which overall increase its surface area and allow for as much absorption as possible. These microvilli snatch up nutrients and transfer them into the bloodstream to be transported wherever they are required in the body for a variety of specific functions.
High-Quality v Low-Quality Foods: Nutrient Availability
The quality of food that you are consuming can directly influence the number of nutrients your body is going to take in. High-quality foods contain a collection of vital nutrients which are available to be absorbed in the gut when consumed. Some high-quality foods can include lean sources of protein, unsaturated fats and a diverse range of fresh fruit and vege.
On the other end of the spectrum, low-quality foods typically are characterised by having lower vitamin and mineral content and are a poor source of quality macronutrients. This means they aren’t going to satisfy the appetite as effectively as high-quality foods, making you eat more to achieve a state of fullness. Ultimately, fewer nutrients can be taken from these types of foods, overall limiting what our small intestine can absorb.
How Can You Maximise Your Nutrient Absorption?
Prepare Nutritional Diverse Meals
Incorporating a collection of diverse, healthy foods into each meal can maximise the overall amount of essential nutrients your body is absorbing. Protein, good fats, and a variety of vegetables; these are all important, consistent foods to throw on the dinner table each night. As a general rule, aim to make your plate as colourful as possible.
Take Advantage Of Probiotics
Feeding and nourishing the bacteria in your gut can bring forward a variety of nutritional and mental benefits. Probiotics are very effective when it comes to replacing bad gut bacteria with a beneficial alternative. This is especially useful for those with digestive issues, including IBS.
Incorporate Vitamin C Into Iron-Rich Meals
Pairing two specific nutrients together can increase their absorptive ability. For example, vitamin C can increase the bioavailability of iron. This is because vitamin C can convert the iron into an alternative form, which can increase its absorption. On the other hand, there are some nutrient pairings that can impair the absorption of other nutrients. Iron and calcium are a perfect example of this. These two minerals will compete for absorption, which can overall decrease the uptake of iron. It’s simply important to know your pairings so you can supercharge your absorption.
Hydration is a key element that our gut relies on when it comes to effective nutrient absorption. As an adequate amount of water is important when it comes to getting nutrients from the small intestine and throughout the body via the bloodstream, falling below this level can poorly impact this transportation process.
The Effects Of Food Additives
Commonly added to a variety of foods, additives are used to increase the flavour of foods and enhance its appearance. However, a percentage of people can be sensitive to food additives, which can bring forward conditions such as digestive discomfort through inflammation. Ultimately, this digestive discomfort can trigger a variety of conditions that can poorly impact nutrient absorption. If you believe you are poorly impacted by additives, it’s best to keep a food diary and consult a dietician to form a personalised plan.
Compared to a variety of protein products that use these artificial ingredients, commonly leaving behind various gut-related issues, Clean Nutrition products are made from natural ingredients, with no artificial additives. Not only can Clean Nutrition products provide this high-quality source of protein that can be effectively absorbed in the gut, many users claim it’s the first protein they’ve tried that doesn’t bring along these digestive related complications that are associated with other products.