You are what you digest and absorb

Published by Muna Abu Awad on March 21, 2019

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The common say ” You are what you eat” might ring true to some, but the fact is, it is not as accurate. How your body digests and absorbs what you eat is paramount & it is how you end up utilizing the nutrients in the body. There are many factors that affect digestion and absorption of nutrients and I will be going over these in detail.

First, This tends to be neglected, but eating in a calm and unhurried way is important for proper digestion. If your body is not calm (ex, driving, multitasking, running from meeting to another) the sympathetic nervous system’s fight or flight mechanism is engaged, therefore, the parasympathetic’s rest and digest doesn’t stand a chance. I know it might not be realistic to be in a slow environment all the time so supplementing with HCL,Ox bile & digestive enzymes might help. Here are some recommended Digestive Enzymes

Here are some factors that affect nutrient absorption. For example, alcohol generally increases the absorption of iron, but polyphenols in red wine inhibit non-heme iron absorption. (non-heme iron is found in plant foods, the heme iron is found in animal foods, is not typically affected by other compounds.) Polyphenols and tannins in foods and beverages such as coffee, cocoa, black tea, walnuts, blackberries and blueberries may reduce non-heme iron absorption.

Calcium interferes with iron absorption, and is the only substance known that inhibits absorption of both heme and non-heme iron. On the other hand, vitamin C enhances the absorption of non-heme iron, with the enhancement of iron absorption from vegetarian meals being directly proportional to the quantity of vitamin C present.

The negative effect of certain anti-nutrients on nutrient absorption can be reduced via traditional preparation methods such as sprouting, soaking or fermentation. To individuals who consume whole grains may want to look for breads and other grain products made from sprouted wheat, rye or other grains. Sourdough bread made from doughis exposed to an extended fermentation period allowing for better absorption of magnesium and other minerals.

Finally, phytic acid or oxalic acid also known as (phytate and oxalate) interfere with nutrient bioavailability, especially that of calcium, manganese, magnesium, iron and zinc. This is important to know, for those who are consuming whole grains & legumes in their diet may not be getting all the nutrients they think they are.

In conclusion, many factors effect digestion and absorption of nutrients, the more we are aware of this intricacy, the better our chances to minimize nutrient deficiencies and health problems in the future.

References:

Team, D. (2019, March 13). You Aren’t What You Eat, You’re What You Absorb. Retrieved from https://blog.designsforhealth.com/node/972

Nutrient-Drug Interactions and Food – 9.361. (n.d.). Retrieved from https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/nutrient-drug-interactions-and-food-9-361/

Muna Abu Awad

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You are what you digest and absorb

Muna Abu Awad

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