Let's Max Your Nutrient Absorption
Nutrients are vital for good health, the maintenance of a strong body & organ function. Unfortunately, malabsorption of nutrients is something we should all have on our radar. This week, we're talking about essential nutrients and how to increase their absorption to ensure we're getting their max health benefits. Who doesn't want/need that feel-good state of a nutrient-rich body?
Key Nutrients & How To Absorb Them
Water vs. Fat-Soluble
While most vitamins are water-soluble (they dissolve in water), some are fat-soluble (they need to be paired with a source of healthy fat for absorption). Vitamin C and the B vitamins are water-soluble, so it's fairly easy for your system to absorb them (another reason to get at least 8 glasses/day). On the other hand, fat-soluble vitamins (like Vitamins A, D, E, K) are much better absorbed into your bloodstream when you consume them along with healthy fats like avocado, nut-butters, olive/coconut/avocado oil, omega-rich fish and seeds.
Key Nutrients, Benefits & Absorption Tips
Vitamin A (fat-soluble): important for vision, immune function, body and hair growth, and reproductive function.
Vitamin B6 (water-soluble): important for brain health, mood regulation, heart health, and eye health.
Vitamin B12 (water-soluble): important for brain function, DNA synthesis, and nerve function.
Vitamin C (water-soluble): important for immune function, collagen synthesis, and antioxidant defence.
Vitamin D (fat-soluble): important for bone maintenance, immune function, and mood regulation.
Potassium (water-soluble): important for blood pressure, heart health, kidney health, stress, muscle strength, metabolism, electrolyte function, and nervous system maintenance.
Iron (best absorbed when combined with Vitamin C/citrus juices): important for energy, focus, gastrointestinal processes, immune function, and body temperature regulation.
Magnesium (should not be combined with calcium or zinc): important for blood pressure, biochemical reactions, exercise performance, mood regulation, and diabetes resistance.
Side bar: it is a myth that only vegans/vegetarians need to consider B12 supplementation.
The B12 Deal
You may have heard that you can only get Vitamin B12 through animal products - but it's actually coming from the nutrient-rich soil that the animal's food is grown in (or use to be). Over time, the quality and nutrient-content of agricultural soil has declined significantly, which means both meat-eaters and vegans alike need to be mindful of B12 levels and supplement as needed (most of us). Want to learn a little more? Check out the documentary Game Changers (your next Netflix & Chill?).
Blended For Nutrient Absorption
The Blended Remedy Bowl
We've already done the work of making sure you’re getting a good level of carbs, protein & healthy fats, so you just need to quick-prep, add the toppings, and get down to enjoying.
Let pack soften partially (so you can just break the smoothie pack in half) & add to blender. Fill the empty pouch about 1/2 way with your preferred liquid (we love unsweetened coconut, oat & cashew milks), add to blender, blend. Smoothie texture should be thick. Pour into bowl or mason jar.
Add your fave toppings.
Topping Ideas: walnut pieces, thin banana slices, no sugar added baked granola, berries, shredded coconut (unsweetened), chia seeds, cashew pieces