Bite to Benefit: Simple Ways to Boost Nutrient Absorption

dibiasiv
Oct 22, 2025
6 min read

Updated: Nov 30, 2025

“You Are What You Absorb”

We’ve all heard the saying, “You are what you eat.” But the truth is even more precise: You are what you eat—and absorb. Why does absorption matter? Because you can fill your plate with nutrient-rich foods and still miss out on their benefits if your body doesn’t absorb those nutrients effectively.

Think of it this way: if nutrients never make it into your system, they can’t do their job. Over time, poor absorption can lead to deficiencies—and that’s a big deal since essential nutrients are just that: essential. In fact, a recent study published in Nutrients found that nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin or has anemia. The most common shortfalls? Vitamins B6, B12, C, and D, plus iron.

Your digestive system is the gateway for these nutrients, breaking down food and absorbing what your body needs for energy, growth, healing, and overall health. For example, Vitamin A supports vision, Vitamin C aids wound healing, iron fuels your blood and energy, and calcium strengthens bones and teeth. But before these nutrients can reach their destination, they first need to be absorbed.

In this post, we’ll share practical tips to help your body get the most from what you eat. But first—why are some nutrients harder to absorb than others?

Why Some Nutrients Are Harder to Absorb

Getting enough essential nutrients—both macronutrients like protein, carbs, and healthy fats, and micronutrients like vitamins and minerals—is key to good health. But absorption isn’t always straightforward. With so many different foods and nutrients, the process can get complicated.

Fun fact: The term nutrient bioavailability refers to how much of a nutrient your body can absorb and use. In other words, it’s about making nutrients truly available for your health.

Your digestive system works hard to make this happen through three main steps: breaking food down, absorbing nutrients, and eliminating what’s left. It’s a long journey:

In the stomach, digestive juices—acids and enzymes—start breaking food into smaller pieces.
In the small intestine, bile from the liver and enzymes from the pancreas continue the process, and most nutrient absorption happens here.
Finally, the large intestine steps in, where friendly gut microbes ferment tough fibers and absorb some remaining nutrients and water.

Anything that isn’t broken down enough, is bound to anti-nutrients, or simply can’t be absorbed gets eliminated as waste. That’s normal—but ideally, most of the nutrition should make it into your system.

Sometimes, though, your body needs a little help. Food intolerances, gut issues, and certain nutrient interactions can reduce absorption. Plus, some foods naturally contain compounds that block nutrient uptake.

The good news? Research shows there are simple ways to boost bioavailability. By pairing certain nutrients together—or separating them, and by choosing whether to cook or eat foods raw—you can make the same meals work harder for your health.

Strategies to get more nutrients from the same food

Here are some simple strategies to get more nutrition from the foods you enjoy.

Boost Your Vitamin C: Keep It Fresh

Vitamin C is one of the most common nutrient gaps in the U.S., yet it’s easy to find in everyday fruits and vegetables. Some of the best sources include bell peppers, citrus fruits (and their juices), kiwis, broccoli, and strawberries.

Here’s the catch: Vitamin C is a water-soluble antioxidant that’s sensitive to heat. Cooking can significantly reduce its levels, which means the fresher and less cooked your produce, the better. To maximize your intake:

Enjoy Vitamin C-rich foods raw whenever possible.
If you prefer them cooked, keep it minimal—think light steaming or a quick microwave zap.

Small changes like these can help you get the most from your meals and support overall health.

Boost Iron Absorption: Pair Smartly

Iron is the most common mineral deficiency in the U.S., yet it’s found in a variety of foods—think seafood, beans, lentils, liver, spinach, tofu, and even fortified breads and cereals. But here’s the key: not all iron is created equal.

Iron comes in two forms:

Heme iron (from animal sources) is highly bioavailable and easier to absorb.
Non-heme iron (from plant sources) is less readily absorbed—but you can improve that with a few simple strategies.

How to maximize absorption:

Pair plant-based iron sources with Vitamin C-rich foods in the same meal. For example, toss bell peppers, orange slices, or berries into a spinach salad.
Avoid tannin-containing drinks like tea and coffee during iron-rich meals. Enjoy them between meals instead.

Small tweaks like these can make a big difference in how much iron your body actually uses.

Absorb More of Vitamins A, D, E, and K

These four essential vitamins—A, D, E, and K—are fat-soluble, which means they’re best absorbed when paired with healthy fats. Here’s what you need to know:

Vitamin A: Found in liver, seafood, eggs, and fortified dairy. Plant-based sources provide beta-carotene (pro-vitamin A) in foods like sweet potatoes, carrots, spinach, and kale. Because beta-carotene is locked inside plant cells, cooking these vegetables can make Vitamin A more bioavailable.
Vitamin D: Known as the “sunshine vitamin,” your body makes it when exposed to UV light. It’s also found in seafood, UV-exposed mushrooms, egg yolks, and fortified dairy. Vitamin D supports bone health, immune function, and even carbohydrate metabolism.
Vitamin E: A powerful antioxidant that protects cells and supports immunity. Top sources include whole grains, nuts, seeds, and their oils (think sunflower oil, wheat germ oil, and nut butters).
Vitamin K: Comes in two forms—K1 in leafy greens, broccoli, soy, and herbs, and K2 in fermented foods like yogurt, cheese, and sauerkraut. It’s essential for blood clotting and bone health.

Pro tip: To boost absorption, pair these vitamins with healthy fats. Cook vegetables with a drizzle of olive oil, or serve them with a nutrient-rich dip or dressing. This simple step helps your body make the most of these vital nutrients.

Boost Calcium Absorption: Don’t Forget Vitamin D

Calcium is essential for strong bones, teeth, and overall health. In North American and European diets, the biggest sources are milk and dairy products, but you can also find calcium in leafy greens like kale and spinach, broccoli, and even mineral water.

Here’s the catch: some plant-based sources contain compounds like oxalates and phytic acid that reduce calcium’s bioavailability. The good news? Vitamin D helps your body absorb calcium more effectively. While you don’t need to pair them in the same meal, getting enough Vitamin D every day is key—whether through Vitamin D-rich foods combined with healthy fats or by spending time in the sun.

(For more on Vitamin D, see the section above on fat-soluble vitamins.)

Boost Lycopene Absorption: Cook Your Tomatoes

Lycopene, a powerful antioxidant similar to beta-carotene, isn’t considered essential—but research suggests it may help lower the risk of heart disease and certain cancers, including prostate cancer. You’ll find lycopene in red and dark green produce like tomatoes, pink grapefruit, and watermelon, but the richest sources are cooked tomato products such as pasta sauce, tomato juice, and even ketchup.

Pro tip: Like Vitamin A, lycopene becomes more bioavailable when tomatoes are cooked and paired with a healthy fat. So, drizzle a little olive oil over your tomato sauce or roasted tomatoes to help your body absorb more of this beneficial compound.

Final Thoughts

Healthy eating isn’t just about choosing nutritious foods—it’s about making sure your body can absorb and use those nutrients effectively. With a few simple strategies, you can get more out of the foods you already enjoy.

Eat Vitamin C-rich foods fresh and raw for maximum potency.
Cook vegetables rich in fat-soluble vitamins (A, D, E, and K) and pair them with healthy fats to boost absorption.
Combine iron-rich foods with Vitamin C—and skip tea or coffee during those meals.
Support calcium absorption by ensuring you get enough Vitamin D daily.

Small changes can make a big difference in your nutrient intake and overall health. If you’d like personalized guidance to help you meet your nutrition goals, consult a Registered Dietitian—book an appointment with me today!

References

(1) Bird, J. K., Murphy, R. A., Ciappio, E. D., & McBurney, M. I. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://doi.org/10.3390/nu9070655https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

(2) Cleveland Clinic. (n.d.). Malabsorption. https://my.clevelandclinic.org/health/diseases/22722-malabsorption

(3) Coe, S., & Spiro, A. (2022). Cooking at home to retain nutritional quality and minimise nutrient losses: A focus on vegetables, potatoes and pulses. Nutrition bulletin, 10.1111/nbu.12584. Advance online publication. https://doi.org/10.1111/nbu.12584https://pubmed.ncbi.nlm.nih.gov/36299246/

(4) Harvard T.H. Chan School of Public Health. (n.d.). Are anti-nutrients harmful? The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/

(5) Melse-Boonstra A. (2020). Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Frontiers in nutrition, 7, 101. https://doi.org/10.3389/fnut.2020.00101https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/

(6) National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Your digestive system & how it works. https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works

(7) National Institutes of Health. (2025, July 31). Vitamin C: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

(8) National Institutes of Health. (2021, March 26). Vitamin E: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

(9) National Institutes of Health. (2021, March 29). Vitamin K: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

(10) National Institutes of Health. (2025, March 10). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

(11) National Institutes of Health. (2025, September 4). Iron: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

(12) National Institutes of Health. (2025, June 27). Vitamin D: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

(13) Science Direct. (n.d.). Nutrient bioavailability. https://www.sciencedirect.com/topics/medicine-and-dentistry/nutrient-bioavailability

(14) Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210. https://doi.org/10.1146/annurev.food.102308.124120