Whole foods contain complex nutrient matrices that work together to enhance absorption and utilization by the body. The combination of vitamins, minerals, phytochemicals, and fiber creates natural compounds that supplements cannot replicate. Whole foods also offer the advantage of containing health-promoting compounds such as antioxidants that work in conjunction with nutrients. For example, vitamin C, which occurs naturally in citrus fruits, promotes iron absorption more effectively than synthetic vitamin C supplements.
Iron-rich foods
Spinach is an excellent source of iron, providing 2.7 mg per 100 grams. This leafy green contains vitamin C, which significantly increases iron absorption from plant foods. Dark leafy greens such as kale, collard greens, and chard offer similar benefits and contain additional nutrients. Eating these vegetables with healthy fats such as olive oil maximizes nutrient absorption.
Animal sources provide heme iron, which is more easily absorbed than plant-based iron. Lean beef liver contains 6.5 mg of iron per 100 grams, which is 36% of the daily value. Oysters, mussels, and sardines provide significant amounts of iron and additional minerals such as zinc and selenium.
Calcium from kale is more effective than calcium tablets
Studies show that calcium from kale is significantly better absorbed than calcium from milk or supplements. Studies show that kale calcium has a fractional absorption rate of 40.9%, compared to 32.1% from milk. This better absorption is due to kale’s low oxalate content. One serving of kale provides 150 mg of calcium, which is over 10% of the daily value.
Whole foods contain complex nutrient matrices that work together to enhance absorption and utilization by the body. The combination of vitamins, minerals, phytochemicals, and fiber creates natural compounds that supplements cannot replicate. Whole foods also offer the advantage of containing health-promoting compounds such as antioxidants that work in conjunction with nutrients. For example, vitamin C, which occurs naturally in citrus fruits, promotes iron absorption more effectively than synthetic vitamin C supplements.
Iron-rich foods
Spinach is an excellent source of iron, providing 2.7 mg per 100 grams. This leafy green contains vitamin C, which significantly increases iron absorption from plant foods. Dark leafy greens such as kale, collard greens, and chard offer similar benefits and contain additional nutrients. Eating these vegetables with healthy fats such as olive oil maximizes nutrient absorption.
Animal sources provide heme iron, which is more easily absorbed than plant-based iron. Lean beef liver contains 6.5 mg of iron per 100 grams, which is 36% of the daily value. Oysters, mussels, and sardines provide significant amounts of iron and additional minerals such as zinc and selenium.
Calcium from kale is more effective than calcium tablets
Studies show that calcium from kale is significantly better absorbed than calcium from milk or supplements. Studies show that kale calcium has a fractional absorption rate of 40.9%, compared to 32.1% from milk. This better absorption is due to kale’s low oxalate content. One serving of kale provides 150 mg of calcium, which is over 10% of the daily value.
