When you buy an organic banana from the supermarket, peel one and sit down and eat it, thinking that your body will get all of it from this bananaNutrition. But is it really possible?
According to the USDA, a banana provides approximately 326 mg of potassium, 28 mg of magnesium, 5 mg of calcium and 144 mcg of folic acid.But in reality, your body canabsorband utilization of nutrients may not be to this extent.
We know that soil health, growing conditions, processing, transportation, storage, and other factors can affectfoodofNutritionvalue, whateverfoodWhether fresh or processed.Plus, at the end of the day, or the moment you ingest food, your state is effective for the bodyabsorbAnd the use of nutrients in food will also have a certain impact.
Here are 6 tips that can help you improve your body’s absorption capacity and maximize the nutrients you get from food.
1. keepfooddiversity
When you prepare your body with a rich variety of foods at every meal, you are less likely to be deficient in certain nutrients. Insufficient levels of certain nutrients can negatively affect biochemical reactions in the body, which in turn affect cell and organ function.
2. Intakealoe veraSupplements
you probably knowaloe veraA natural remedy for burns and other skin problems, it can actually increasevitaminsbioavailability.
In a study published in the prestigious European journal Phytomedicine, researchers tested two different forms of aloe vera – whole leaf extract and inner leaf gel.They found that both forms of aloe vera prolongedvitaminsResidence time of C and E in plasma.
Aloe vera aids in nutrient absorption by regulating stomach acid to ensure optimal digestion of nutrients and repairs the gut so that it can better absorb nutrients. Aloe vera supplements are usually available in juice, gel, powder, or pill form.
3. Reasonably match the food of each meal
A reasonable combination of food or supplements can help promote the absorption of nutrients. For example, vitamin D helps the body absorb more calcium from food and supplements. This is because vitamin D triggers a function that promotes the absorption of dietary calcium in the gut.
To make sure your body gets all the essential amino acids, you should eat a variety of protein-containing foods. Complete protein usually comes from animal foods, soy foods, quinoa, and amaranth. Plant-derived protein is incomplete, but complete protein can be obtained through reasonable matching. For example, beans are paired with rice, nut butters are paired with whole grains, and lentils are paired with barley.
Fat-soluble vitamins (vitamins A, D, E, K) require fat to be absorbed by the gut. The preferred primary source of fat should be unsaturated fats such as seeds, avocados, nuts or olive oil. For example, kale and spinach are rich in vitamins A and K, and are better served with a drizzle of olive oil and some hemp or pumpkin seeds.
4. Chew well
Digestion begins with the teeth, and careful chewing helps ensure better absorption. Many people are reluctant to take the time to chew their food, which should be chewed until it is liquid, which may require 30 or more chews, depending on the type of food.
5. Watch your coffee and tea intake
Caffeine in coffee and tea interferes with the absorption of calcium, iron, magnesium, and B vitamins, and can lead to depletion of vitamin B6.
To avoid this, don’t drink these drinks with meals. Coffee and tea are also diuretics, which reduce the amount of digestive enzymes, interfering with digestion and nutrient absorption.
6. Reduce stress
Uncontrollable stress, especially chronic stress, can increase the body’s need for certain nutrients, including B vitamins, vitamin C, and magnesium. Therefore, doing some stress-reducing exercises every day, such as meditation, yoga, progressive relaxation, deep breathing, and tai chi, is the key to improving nutrient absorption. Getting enough sleep, such as 7 to 8 hours a night, is also a key way to reduce stress.
summary:Even if you eat the most nutritious foods, your body may not be able to fully absorb all of its nutrients. But there are some beneficial methods that can effectively improve your body’s ability to absorb nutrients from food.
This article was originally published inNaturallySavvy.com, reprinted and translated by the Chinese and English “Epoch Times”. For the English report, please see:How to Maximize Nutrient Absorption。◇
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