How to absorb nutrients better?

How to absorb nutrients better is always a concern for many people, as good nutrient absorption brings many benefits to both physical and mental health.

1. What is nutrient absorption capacity? What determines it?

Nutrient absorption capacity is the process by which the body receives and metabolizes nutrients from food after they are digested, to provide energy, regenerate tissues and support other physiological functions. The effectiveness of the nutrient absorption process determines the extent to which the body can utilize nutrients from food.

Factors determining nutrient absorption capacity include:

• Digestive system condition. The health of the stomach, small intestine, and large intestine greatly affects the ability to absorb nutrients. Digestive diseases such as gastric ulcers, irritable bowel syndrome (IBS) or Crohn’s disease can reduce absorption capacity.
• Food quality. Nutrient-rich, fiber-rich foods and micronutrients will help the body absorb more easily compared to processed foods containing a lot of sugar and saturated fat.
• Digestive enzymes play a main role in breaking down food components into forms that the body can absorb. Enzyme deficiency can reduce the effectiveness of nutrient absorption.
• The gut microbiome directly affects the process of digestion and nutrient absorption. An imbalance of beneficial and harmful bacteria can cause digestive disorders and reduce absorption capacity.
• Overall health condition. Chronic diseases such as diabetes, cardiovascular disease, or endocrine disorders can alter nutrient absorption capacity.
• Genetic factors. Some people have better absorption capacity due to genetic structure, while others may have gene mutations that reduce digestion and absorption capacity.
• Age. As humans age, the ability to digest and absorb nutrients often decreases due to less efficient digestive organs, reduced enzyme systems, and less acid in the stomach.
• Lifestyle and eating habits. Eating habits, such as eating too fast or not chewing thoroughly, using stimulants like alcohol, tobacco, and lack of physical activity can hinder nutrient absorption.

How to absorb nutrients better will involve improving nutrient absorption capacity, so it is necessary to ensure a healthy lifestyle, balanced diet, and protect digestive health.

2. How to absorb nutrients better?

Nutrient absorption capacity is the process by which the body receives and metabolizes nutrients from food after they are digested, to provide energy, regenerate tissues and support other physiological functions. The effectiveness of the nutrient absorption process determines the extent to which the body can utilize nutrients from food.

Factors determining nutrient absorption capacity include: Digestive system condition. The health of the stomach, small intestine, and large intestine greatly affects the ability to absorb nutrients. Digestive diseases such as gastric ulcers, irritable bowel syndrome (IBS) or Crohn’s disease can reduce absorption capacity.

Food quality. Nutrient-rich, fiber-rich foods and micronutrients will help the body absorb more easily compared to processed foods containing a lot of sugar and saturated fat.

Digestive enzymes play a main role in breaking down food components into forms that the body can absorb. Enzyme deficiency can reduce the effectiveness of nutrient absorption.

The gut microbiome directly affects the process of digestion and nutrient absorption. An imbalance of beneficial and harmful bacteria can cause digestive disorders and reduce absorption capacity.

Overall health condition. Chronic diseases such as diabetes, cardiovascular disease, or endocrine disorders can alter nutrient absorption capacity.

Genetic factors. Some people have better absorption capacity due to genetic structure, while others may have gene mutations that reduce digestion and absorption capacity.

Age. As humans age, the ability to digest and absorb nutrients often decreases due to less efficient digestive organs, reduced enzyme systems, and less acid in the stomach.

Lifestyle and eating habits. Eating habits, such as eating too fast or not chewing thoroughly, using stimulants like alcohol, tobacco, and lack of physical activity can hinder nutrient absorption.

How to absorb nutrients better will involve improving nutrient absorption capacity, so it is necessary to ensure a healthy lifestyle, balanced diet, and protect digestive health.

• How to absorb nutrients better?

Ways to increase nutrient absorption capacity that can be applied:

• Ensure the diet provides sufficient essential food groups such as protein, healthy fats, complex carbohydrates, vitamins and minerals. Diverse foods help provide all nutrients and support optimal body absorption.
• When chewing thoroughly, food is ground and mixed evenly with digestive enzymes in saliva, helping better digestion. The habit of eating slowly also helps the stomach not be overloaded, making the absorption process more effective.
• Add fiber-rich foods. Fiber found in vegetables, fruits and whole grains helps improve gut health, creating conditions for better nutrient absorption. Fiber also helps regulate digestion and prevent constipation.
  • Supplement probiotics and prebiotics to increase nutrient absorption capacity Probiotics are beneficial bacteria for the digestive system, helping to balance the gut microbiome, enhancing the absorption process. 
  • Probiotic-rich foods like yogurt, kimchi, pickled vegetables can be very supportive. Prebiotics are types of fiber that nourish beneficial bacteria, helping them grow stronger. Prebiotics are abundant in bananas, oats, garlic, and onions.
• Combine foods correctly. Some foods when combined will support better nutrient absorption. For example:
  • Vitamin C (in oranges, lemons, strawberries) helps absorb iron from plants more effectively. 
  • Healthy fats (olive oil, butter) help absorb fat-soluble vitamins like A, D, E, K better.
• Water helps the body digest and transport nutrients in the blood more easily. It is necessary to drink enough water throughout the day to support metabolism and nutrient absorption.
• Limit processed foods and sugar. Processed foods containing a lot of sugar, salt and saturated fat are not only nutrient-poor but also hinder the body’s absorption capacity.
• Supplement digestive enzymes if needed. If you have difficulty digesting food, you may consider supplementing digestive enzymes after consulting your doctor. Enzymes help the body break down food better and absorb nutrients more effectively.
• Avoid eating too much food that is difficult to digest such as fried foods, spicy foods. Limit stress, as stress can affect digestive function.
• Physical activity helps improve blood circulation and enhance digestive system activity, supporting better nutrient absorption.
• Good sleep quality, ensuring enough sleep time will help the body recover and optimize metabolic processes, including digestion and nutrient absorption.

3. Points to note for better nutrient absorption

Some points to note to optimize nutrient absorption capacity:

• Avoid eating too fast or too full. When eating too fast or eating too much, the digestive system will have difficulty processing and absorbing nutrients. Should eat at a moderate pace and stop when feeling just full enough.
• Eating time also affects absorption capacity. Should avoid eating too late at night because at this time the digestive system slows down. Eating small and regular meals throughout the day helps maintain good absorption.
• Avoid drinking too much water during meals. Drinking too much water while eating can dilute digestive juices, making it difficult for digestion and nutrient absorption. Drinking an adequate amount of water before or after meals will be better.
• Limit eating overly processed food. Food that has gone through many processing stages can reduce the amount of nutrients, especially vitamins and minerals. Prioritize eating fresh or just cooked food to retain more nutrients.
• Using natural spices like turmeric, ginger, garlic not only increases the flavor of dishes but also has the effect of supporting digestion, enhancing nutrient absorption capacity.
• Cook food properly. The cooking method also affects nutrient absorption capacity. Steaming, boiling or light grilling can retain more nutrients than frying or cooking for too long.
• Control caffeine and alcoholic beverages. Caffeine and alcohol can affect the ability to absorb nutrients, especially minerals such as calcium, iron, and magnesium. Should limit consumption of these drinks to avoid affecting digestion and absorption.
• Check for food allergies. Allergies or intolerances to certain foods can reduce nutrient absorption capacity and cause digestive problems. If there are signs of allergies, consult an expert to adjust the diet accordingly.
• Support digestion with digestive enzymes. Some people may have difficulty absorbing nutrients due to lack of digestive enzymes. Digestive enzyme supplements or foods rich in natural enzymes like pineapple, papaya can help improve absorption capacity.
• Check and adjust diet according to each health stage. Nutritional needs change with age, health status and lifestyle. Need to adjust the diet to suit each stage to optimize nutrient absorption capacity.

Nutrition is very important for good health, long-lasting beauty. To absorb nutrients better, it is necessary to maintain a scientific diet combined with a healthy lifestyle. This includes choosing nutrient-rich foods, eating on time, limiting consumption of alcoholic beverages and caffeine, as well as controlling the amount of food and water in meals. In addition, besides having a scientific diet, you also need to actively take care of your own health early to live healthier and longer.

Source: russellhavranekmd.com – nourishiconsulting.com – plantbasedrdblog.com