Nutrient Absorption

There is so much science behind foods. That is what makes it cool! Nutrient absorption of foods can very widely depending on what type of food, cooking method, and individual bodies. Here we will talk about how to maximize the nutrient absorption from foods - you can get a bigger bang for your buck!

Socking

Socking is a great way to increase nutrient absorption of beans, grains, nuts, and seeds. This is because socking promotes the activation of phytases which breaks down phytate. Phytate binds to nutrients such as protein, zinc, calcium, and iron making them harder to absorb. During socking some phytate also just goes into the water for you to discard as well. Polyphenols, while rich in antioxidants, also bind onto positively charged nutrients like protein and iron making it harder to absorb. Polyphenols are also found in grains and beans and can be reduced by socking as they leach into the water or are broken down by enzyme polyphenol oxidase. Legumes such as lentils and beans have several more anti nutrients that can be reduced by socking.  

Iron 

When iron is paired with vitamin C rich foods such as a lemon or even a bell pepper the body can better absorb the iron in foods. While tannins, such as those found in tea and coffee, reduce iron absorption.  

Cooking methods 

There are some nutrients such as Carotenoid phytonutrients, like beta-carotene and lycopene that are released and absorbed into the body when they are finely chopped, blended or pureed. This is because these nutrients are tiny particles stuck in the cell walls of fruits and vegetables. Blending grains will increase the glycemic response, meaning your blood sugar levels will increase more than eating the grain whole. However, blending legumes does not seem to have this impact.

In terms of preserving antioxidants, on average, the cooking method that will have the least impact is microwaving and the method having the most impact is boiling. However, even boiled vegetables tend to lose only about 14% of antioxidants. That being said, artichokes, beetroots, and onions are the vegetables that can handle a great deal of cooking and still preserve nutrients. Green beans (with the exception of boiling), celery, and carrots boost antioxidant power when they are cooked! On the flip side most antioxidants of a bell pepper are lost when cooking.(1, 2)

Freezing is usually seen to decrease antioxidant capacity with the exception of kale that actually increases its antioxidant capacity.  However cooking doesn’t always destroy nutrients. For example, vitamin K when cooking spinach is not lost.Cooking certain leafy greens such as spinach can actually increase some nutrients such as α-tocopherol (a form of vitamin E type).

Oxalates 

Some vegetables such as spinach contain oxalates which reduce the absorption of certain minerals such as calcium, magnesium, and iron. So just don’t have green smoothies for breakfast, lunch and dinner! However, cooking substantially reduces the number of oxalates.

Bananas 

There is an enzyme called polyphenol oxidase that breaks down polyphenols. When this happens, we see it as browning of the fruit. Plants do this as a defense mechanism. When polyphenol oxidase is exposed to oxygen the enzyme can oxidase polyphenols and produces an antimicrobial mechanism. When bananas are mixed with berries in smoothies with polyphenols, absorption of the berries were also decreased. (1, 2, 3).

Summary

1. Cooking procedures can increase or decrease certain nutrients.

2. socking for most legumes, grains, nuts, and seeds help increase nutrient absorption by getting rid of phytates and polyphenols.

3. Oxalates can decrease nutrient absorption but can be cooked out.

4. Freezing kale increases its antioxidant count.

5. Cooking spinach can increase a form of vitamin E called α-Tocopherol.

6. Polyphenol count is decreased when polyphenol oxidase is activated. This appears when fruits start to brown. Polyphenol is rich in antioxidants.