Dialling up your vitamin absorption

Did you know that by eating some nutrients together as part of the same meal, you can dial up and inhibit the absorption of certain important vitamins?

It’s a fascinating thing I learned when studying to become a nutritionist, and something I now hugely consider when prepping my meal plans for clients – and myself. In this blog, I will explore the importance and impact of this, as well as my top tips for getting the most out of your meals.

The importance of vitamins

Vitamins and minerals are the essential nutrients that our body needs – also known as micronutrients – we need small amounts through our diet, as well as the macronutrients carbohydrates, protein, fibre and fat – which we need larger amounts of. Vitamins and minerals have a range of functions in the body, and we must get them from our diet, as we can’t make them in ourselves, barring vitamin D, which we can make in our skin when exposed to sunlight.

All vitamins have a different role within the body and can be sourced from different foods, or supplements if needed, however ‘it is important to remember that supplements should not be used as a substitute for a healthy diet’ as quoted by Helena Gibson-Moore, Nutrition Scientist, British Nutrition Foundation. Read more about the role of each vitamin within the body by the British Nutrition Foundation.

Malnourishment

Malnourishment is defined by a lack of proper nutrition, caused by not having enough to eat, not eating enough of the right things, or being unable to use the food that one does eat. Often when you think about a person that is malnourished, you might think of someone who looks visibly emaciated or unhealthy looking, but this isn’t the case, someone that looks perfectly healthy could be malnourished. Simply by not paying attention to their diet, not eating a balance of plants, carbohydrates, fats fibre and protein, you could be well on the way to being malnourished – if not already. And this isn’t to scare you, it’s easy to not eat everything you need if you’re not being mindful of what you’re eating, but it’s also so easy to resolve.

Symptoms of being malnourished also include low mood, feeling weak, tired and cold often, poor concentration and recovery taking longer – these all indicate that a person might need to evaluate their diet.

Maximising your nutrition

So, how can we make the most of our meals for our body – and what is the point in me telling you all of this? By understanding the basics of vitamins and their varying roles within the human body, and by mindfully planning the meals you eat to ensure variety, you can genuinely feel amazing. There is a reason I became so fascinated by nutrition, and it’s because after years of yo-yo dieting, I finally understand how to fuel my body to feel full of energy, excited by food and happy each day – plus in absolute control of my weight, should that become my focus again.

Iron

Unexplained fatigue, a lack of energy, shortness of breath, or getting a headache during physical activity can be a sign of an iron deficiency. The human body naturally absorbs iron more readily from animal products, than from vegetarian sources. However, if you couple your vegetarian iron source, with a source of vitamin C, you can dial up your absorption and increase your iron intake per meal, without any extra effort.

Snacking on dried fruits, topping your meals with a sprinkling of seeds, or increasing your intake of white beans, are three quick ways to boost your iron intake otherwise. Something as simple as a handful of berries on top of your morning muesli or some dried apricots as your daily snack, could be all you need to give yourself a little boost.

Calcium

According to research, caffeine interferes with the body’s absorption of calcium and therefore if a person is low in calcium, separating the two can a super quick and easy way to boost your intake. Calcium is vital for bone health and muscle contraction – including the heart – so not reaching your daily intake requirements of 1000mg repeatedly, can leave a person with brittle bones and painful muscle spasms – even before the serious harm to their health.

The human body also needs vitamin D to be present to absorb calcium optimally – learn more here about the relationship between these two micronutrients. Foods rich in vitamin D include oily fish, eggs and red meat, so you can dial up your calcium intake by not only taking away your morning coffee and drinking it later (or before, but I would recommend eating for drinking coffee anyway), but also coupling it with a poached egg or some smoked salmon – yum!

This side of nutrition opens up a wealth of conversations that have nothing to do with people’s weight and have everything to do with fuelling your body in the most optimal and enjoyable way. By being more mindful with our nutrition, we can make the simplest of changes and genuinely deliver better results for ourselves, and I just love that.