10 Power Tips for Better Nutrition

We watch calories and try to eat the ‘right’ foods, but often neglect to think about how much of those good things are actually going where they should. That is, are the nutrients we need really being absorbed into and utilized by the body? Are there simple ways in which we can help them reach cell level? The answer is a resounding YES. I found some helpful tips on how to increase thebioavailability of vitamins and minerals dramatically:

1. Get more iron from your veggies. Eating your vegetables with Vitamin C greatly increases the absorption of iron, studies show.

2. If you are taking an iron supplement, wash it down with a glass of orange juice for better absorption.

3. Taking calcium supplements too? Don’t take them at the same time as your iron pills, because they can block each other’s absorption.

4. The lower your salt intake, the better your body’s ability to absorb calcium.

5. Taking a calcium supplement? Pair it with Vitamin D. Together, they boost calcium absorption.


Next: 5 more important tips

6. Drink milk fortified with Vitamin D. It’s one of the best ways to get this vital, immunity-boosting vitamin into your system.

7. Fortified cereal grains help your body absorb more folate (folic acid) than if you take this nutrient in the form of vegetables and greens.

8. If you add a squirt of lemon to your green tea, it will help absorb more catechins, a key health-boosting nutrient.

9. Which is better? Tomatoes in salad or tomatoes in marinara sauce? Guess what: cooked tomatoes have a much higher antioxidant quotient than raw ones!

10. Decline the fat-free dressing in salads, even if you are watching calories. The reason: certain nutrients are best absorbed in the presence of fat. So, go ahead and drizzle some real dressing on your greens! Don’t forget to sprinkle some freshly crushed black pepper on your salads and soups: this wonder spice is famous for ferrying nutrients right into your cells.



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Melania Padilla
Melania Padilla4 years ago

Thanks! My doctor told me about most of these recommendations

Dale O.

Interesting. I also enjoy organic milk as it is free of hormones, antibiotics and other contaminates. Not every farm is a factory farm and those concerned can check out the farm if they live in a rural area.

Laura Saxon
.5 years ago

Very helpful article.

Magdalen B.
Magdalen B5 years ago

Let's remember that shareholders are making a lot of money from "supplements"

Paul M.
Paul M.5 years ago

What a lot of nonsense. Nature provides plants and animals in a form that provides the nutrients you need. If you have read about glycobioligy you will know that you need food in a form the body can use and not in synthetic supplement form. You will also know that unless you have a food based source of glyconutrients it doesn't matter what else you do because your cells aren't working properly. Science has known this for decades, some of you need to catch up. Theres so much more to the story but don't believe the hype, look for things that have been tested with humans in double blind placebo trials and find out the facts. There is so much out there sold on market hype that should be banned from our shelves worldwide.

Laalamani N.
Laalamani N5 years ago

Please be careful about advising people to drink any milk at all, whether with Vitamin D or not. While there are populations such as the Swedes who have single-digit percentages of lactose intolerance, the worldwide average of lactose intolerance is estimated to be at about 90-95%. Lactose *tolerance*, not intolerance, is actually the abnormal state. Not everyone is affected very strongly of course, so many people don't realize that their slight bloating and flatulence are a sign that they should not be eating dairy.

Certainly the dairy industry has done a great job of convincing us not only that we can have all the dairy product we want, but that we *need* this stuff in order to survive. This could not be further from the truth. The calcium you get in milk is not ideal for the human body and may actually end up draining calcium from your bones so you become a more likely candidate for osteoporosis the more milk you drink. The dairy industry doesn't want you to know this, but plenty of vegetables are brimming with calcium: collard greens, kale, broccoli, turnips, garlic, sun-dried tomatoes, okra, spinach, arugula. They contain lots of vitamins and protein as well...without all the cancer-causing hormones, antibiotics, pus, fat, and cruelty that you have with milk.

Shalvah Landy
Past Member 5 years ago

Very interesting, no 7, 8 and 10 (the part about black pepper) I never heard about!

Joy Wong
Joy W5 years ago

Thanks for the info.

Nils Lunde
PlsNoMessage se5 years ago

Don`t take anything and still alive, lucky me :-)

Kirsten B.
Past Member 5 years ago

Some good, common sense tips - thank you.

A word about supplements: always consult with your doctor before taking any. Too much of certain vitamins and minerals can be very harmful (e.g. regular excessive Vitamin C intake throughout your life has been proven to greatly increase the risk of heart attack and stroke in older women - excessive meaning more than 200 % of daily need on a regular basis. You get your whole daily need in half a red pepper!)