Improving Mineral Absorption

Introduction

• According to the Swine Information Center, pork is a good source of nutrients such as iron and zinc.
• The term "good source" means a product with at least 10% of the recommended daily intake of the nutrient.

Types of Nutrients and Sources

• It is important to focus on the entire package of components in food.
• Nutrients from animal sources come with saturated fats and cholesterol.
• Plant sources of iron and zinc include whole grains, leafy vegetables, legumes, nuts, and seeds.
• Plant sources also provide fiber, folate, and phytonutrients.

Phytates

• Phytates can reduce mineral absorption, but they have health benefits, including anti-cancer activity.
• It is necessary to eat more whole plant foods or something that promotes mineral absorption (e.g., garlic and onion).

Supporting Mineral Absorption

• Garlic and onions increase the bioavailability of iron and zinc.
• Studies have shown increased mineral absorption when garlic and onions are added to brown rice.
• If garlic and onions cannot be used, an alternative is to increase the amount of consumed plant foods.

Conclusion

• Overall, it is beneficial to obtain nutrients from plant sources, which offer a wide range of health benefits.
• Garlic and onions are a simple way to increase the absorption of important minerals from food.