Your ability to absorb nutrients is going to change throughout your life cycle (age, hormones, menopause, pregnancy, etc.).
The acid in your tummy helps churn up foods to prepare them for absorption into the gut. However, stomach acidity decreases as we get older! Therefore, your body might not digest certain vitamins (like B12) as well as it used to…
As food glides from your tongue, down the throat, to the tum, then to the intestines, different nutrients are plucked out for the body to absorb! Interestingly, some micronutrients, like iron and zinc, are a little SHY and like to travel with a partner 🙂
so, here are 4 TOP SECRET to try that will increase absorbability rates:
[1] iron (beans) + vitamin C (bell peppers)
Example: a burrito with beans, which are high in iron, and diced bell peppers
[2] zinc (grains, farro) + sulfur (onion + garlic)
Example: as the base/bottom of your dinner bowl/plate, mix some garlic into your farro / quinoa.
[3] antioxidants (tomato) + fats / fat-soluble vitamins (olive oil, avocado)
Example: try DIY pasta / pizza sauce with crushed tomatoes cooked with extra virgin olive oil.
[4] calcium (Greek yogurt, cottage cheese) + vitamin D (sunlight)
Example: Yogurt parfait paired with either a short 5 minute walk outside OR just enjoy devouring the yogurt in the beaming sun (because the sun☀️ is our primary source Vitamin D!).
