There are a few simple things we can do to aid nutrient absorption, including the way we eat, what we eat, but also how we pair foods together to maximise nutrition. This is the key to being a healthy vegan, whether that’s a permanent choice or for January.
Boiling vegetables can help break down fibres and proteins, and release enzymes. Fermenting food breaks down complex sugars and other complex molecules into simpler forms that boost absorption. Soaking foods such as lentils and beans helps break down antinutrients, which some plant foods contain, and which reduce the absorption of nutrients into the bloodstream. Cooking tomatoes, for example in a pasta sauce, makes their nutrients more easily absorbed.
Some nutrients are better absorbed in tandem with others. Research published in the American Journal of Clinical Nutrition found that absorption of iron is much greater if eaten alongside vitamin C. In fact, you can increase the iron absorbed from plant foods by up to four times just by combining them with vitamin C. For example, eat spinach with berries or a squeeze of lemon, beans in a chilli with tomatoes, or a vegetable stir-fry with peppers. Easy tweaks like this can make a huge difference to overall health.
Many people worry that if they don’t eat meat, their diet will lack the complete protein that meat supplies. And indeed, some food sources of iron are better absorbed than others. Iron from animal sources, known as heme iron, is more easily absorbed by the body. Research shows that while vegetarians and omnivores may consume the same amounts of iron, vegetarians tend to have lower levels of iron in the blood. This is owed to the fact that most plant sources contain oxalates and phytates, which can reduce iron absorption, Drinking tea and coffee during a meal can have the same effect.
