Tips to Increase Mineral Absorption for a Healthier Body

Even when we're asleep, our bodies are constantly working to deliver oxygen, create hormones, heal wounds, and build bones. These processes rely on essential minerals like iron, calcium, magnesium, zinc, selenium, and iodine. In this article, we will explore how to increase our body's absorption of these minerals through simple tips and hacks.

Increasing Iron Absorption

Iron is crucial for carrying oxygen to our lungs, brains, and other tissues. Combining iron-rich foods with vitamin C-rich foods can significantly enhance iron absorption. Citrus fruits are a popular source of vitamin C, but did you know that red bell peppers contain three times more vitamin C than lemons. By adding vitamin C-rich foods to meals containing iron-rich foods like lentils, beans, tofu, and leafy greens, we can maximize iron absorption.

Enhancing Mineral Absorption with Sample Meals

We can incorporate iron-rich foods into various meals to boost mineral absorption. For breakfast, we can add fresh strawberry slices to iron-rich oats and seeds. In a burrito with iron-rich tofu and beans, chopped red bell pepper can increase iron absorption. Squeezing lemon juice over a warm curry with iron-rich lentils and spinach can enhance mineral absorption. Enjoying vitamin C-rich foods in their raw form is recommended to preserve their maximum benefits.

Exploring the Benefits of Sprouting

Sprouting legumes like lentils and mung beans can increase the availability of minerals, antioxidants, and amino acids. To sprout legumes, sterilize jars, add dry legumes, rinse, and drain. Submerge the legumes in water overnight, then rinse and drain twice a day until sprouted. After sprouting, dry the legumes and store them in the fridge for up to five days. Sprouts can be added to salads, stir-fries, or soups for an earthy and crunchy taste.

The Power of Selenium

Selenium is a powerful antioxidant needed in small amounts. Brazil nuts are an excellent source of selenium, with just half of one large brazil nut providing our daily selenium needs. However, it's important not to consume too much selenium, as excess amounts can be toxic. Limit brazil nut consumption to three or four nuts per day.

Ensuring Sufficient Iodine Intake

Iodine is essential for thyroid hormones and can be found in seaweed, but the amounts can vary. Iodized salt is a more consistent source of iodine. By adding a sprinkle of iodized sea salt or table salt to our food while cooking, we can meet our iodine needs. However, excessive iodine intake can be harmful, so it's important to consume iodine in moderation.


Increasing our body's absorption of essential minerals is crucial for overall health. By incorporating these tips and hacks into our daily lives, we can ensure our bodies receive the necessary nutrients for growth, healing, and balance. Remember to consult a healthcare professional before making any significant changes to your diet or supplementation routine.

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