A plant-based diet is one of the best ways to support long-term health. However, just because your diet is packed with fruits, vegetables, nuts, seeds and legumes doesn’t mean your body is getting all the nutrients it needs. Understanding how to increase nutrient absorption from plant-based foods is just as important as eating them in the first place.
1. A pair of vitamin c and iron-rich foods
Non-heme iron from plants is less biologically available than heme iron in animal products. However, there is a simple fix. Pair sources of vitamin C, such as oranges, strawberries, red peppers, and lemon juice, with iron-rich foods such as lentils, spinach, chickpeas and tofu. Vitamin C converts non-heme iron into a form that the body can absorb more easily. This pairing is as easy as adding a citrus dressing to a spinach-based salad or snacking on the fruit with a handful of nuts.
2. Soak, buds and fermentation
Legumes, grains and seeds often contain antinutrients such as phytic acid, which can block the absorption of important minerals such as zinc, calcium and iron. Soaking these foods for several hours or overnight, sprout, or eating fermented versions of tempeh, sourdough bread, or flavour o can help break down those barriers. Fermentation also introduces beneficial probiotics that support gut health, further enhancing nutrient intake.
Germination and fermentation can increase the nutrients of certain foods. For example, sprouting of sprouts and lentils can increase vitamin B and antioxidant levels. Fermentation can also increase new bioactive compounds such as vitamin K2 in fermented soybeans, but this is not seen in the fermented version.
3. Cook the vegetables
Cooking is not the enemy of nutrition. Light cooking allows some nutrients to be more accessible. For example, cooking carrots and tomatoes increases the levels of absorbable beta-carotene and lycopene. Both are powerful antioxidants. However, water-soluble vitamins like Vitamin C and many vitamins can deteriorate with heat, especially during boiling. A mix of raw and cooked vegetables is ideal. Think of it as paired with roasted sweet potatoes and raw kale slow.
4. Eat lush greenery and colorful produce
If you are serious about learning how to increase nutrient absorption, start by adding it to your diet rather than taking it away. Consuming rainbows of fruits and vegetables and increasing your intake of lush greens can reduce your risk of cancer. These foods are rich in fiber, vitamins and antioxidants, and their diversity supports better bowel function and nutritional synergy.
Thick, leafy greens like kale and collards provide calcium, magnesium and vitamin K, while colorful fruits and vegetables like berries and purple cabbage provide unique phytonutrients that help with overall absorption and health.
5. Add healthy fats
Fat-soluble vitamins like A, D, E, K, and compounds like carotenoids are most absorbed when eaten at fat sources. This does not mean that you need to load the oil. Simply add a moderate amount of healthy fat to your diet. Avocados, nuts, seeds, olives, flaxseed or extra virgin olive oil does the job. For example, drizzle tahini over roasted vegetables or add a spoonful of almond butter to your smoothie.
6. Support your intestines
The breeding gut microbiota is essential for nutrient absorption. The beneficial bacteria in your intestine break down food and unlock other unabsorbed vitamins and minerals. Fiber-rich plant foods feed these bacteria, but if the balance is out of balance, you may not be able to get full benefits. Adding fermented foods such as kimchi, sauerkraut, kombucha and high-quality probiotic supplements will improve your body’s function and allow you to absorb it more from what you eat.
7. Minimize tannins and oxalates if necessary
Although not moderately harmful, some plant compounds can interfere with nutrient absorption if consumed excessively. For example, tannins in tea and coffee can inhibit iron absorption when consumed in food.
Oxalates found in foods such as spinach, beets and rhubarb bind to calcium and prevent the body from using it efficiently. If you have a tendency to defects or kidney stones, it is worth exerting the intervals of highly oxidized foods and diversifying the greens. Replace options such as Bok Choy, Arugula, Mustard Greens.
8. Use herbs and spices wisely
Herbs and spices don’t just enhance the flavor. It can also increase nutrient absorption. For example, black pepper contains pieperine, a compound that increases the bioavailability of certain nutrients, such as turmeric and the several vitamins and mineral curcumin. Adding turmeric and black pepper together, like golden milk or curry, is a classic example. Other spices like inger, cinnamon and cayenne support digestion by stimulating enzyme production, improving blood flow to the digestive tract, and facilitating absorption of nutrients.
9. Chew thoroughly
Digestion begins in your mouth, and how well you chew your food can affect your nutritional absorption. Chewing mixes with saliva enzymes in saliva that initiate the metabolism of carbohydrates and fats, and mechanically breaks down food. The more you chew, the higher the surface area the digestive enzymes have to work with in the intestines. It sounds simple, but is important for increased nutrient absorption and is often overlooked. Eat slowly and chew intentionally.
10. Consider supplements
Even the most planned plant-based diets can be lacking in nutrients such as vitamin B12, vitamin D, iodine, and omega-3. Supplements help fill these gaps and support optimal nutritional status. However, no more is always better. Some supplements can actually interfere with the absorption of other nutrients.
For example, some vitamins and minerals compete for absorption if they consume them at the same time. It is best to take these supplements individually, as calcium can interfere with iron assimilation. Zinc and copper can compete in the same way.
If you are taking supplements or eating fortified foods, try to keep spaced throughout the day to avoid these conflicts. This method can significantly increase nutrient absorption, especially in diets where accuracy is important. Work with your registered dietitian or healthcare provider to choose supplements that will enhance your diet rather than interfere with your diet.
It’s not just what you eat, it’s what you absorb
You can eat the cleanest and most colorful plant-based diet on the planet, but if your body is not absorbing nutrients, it won’t work very well. These strategies are easy ways to get more from what you’re already eating.
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Listen to our friends on the Wellness + Wisdom Podcast and unlock your best self with Dr. John Lieance. Founder of Mitozen. The creators of Zen Spray and Lumetol Blue™ bars feature methylene blue.
