Maximizing Nutrient Absorption: The Science Behind Processing Raw Foods

The Impact of Fat on Nutrient Absorption

Many people assume that eating raw fruits and vegetables on their own is the best way to obtain nutrients. However, research shows that adding healthy fats can dramatically increase the absorption of certain nutrients.

A study titled "Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil" found that adding avocado to salads and salsas significantly boosted the absorption of carotenoids like beta-carotene, alpha-carotene, and lutein.

Specifically, adding just 31% of calories from avocado to a salad increased:

• Beta-carotene absorption by about 7 times
• Alpha-carotene absorption by about 10 times
• Lutein absorption by about 4 times

For salsa, adding 46% of calories from avocado increased:

• Lycopene absorption from about 20 to 70 (3.5x increase)
• Alpha-carotene absorption from about 7 to over 17 (2.4x increase)

The researchers concluded that adding avocado or other healthy fats to vegetable-based meals can substantially increase the absorption of fat-soluble vitamins and antioxidants. This simple addition allows your body to obtain much more nutrition from the same foods.

How Processing Methods Affect Nutrient Bioavailability

Beyond just adding fats, the way foods are processed and prepared can have a major impact on nutrient absorption. A 2021 study examined how different processing methods affected the bioavailability of nutrients in spinach.

The researchers tested raw, boiled, canned, and juiced spinach. Some key findings:

Lutein

• Raw: ~1.1
• Boiled: Lower than raw
• Canned: Even lower
• Juiced: ~1.75 (59% higher than raw)

Total Chlorophyll

• Raw: ~3.7
• Boiled: Slightly higher than raw
• Canned: Lower than raw
• Juiced: ~5.8 (57% higher than raw)

Beta-Carotene

• Raw: ~0.45
• Boiled: ~0.29
• Canned: ~0.2
• Juiced: ~0.85 (89% higher than raw)

Total Carotenoids

• Raw: ~1.9
• Boiled: ~1.0
• Canned: ~0.7
• Juiced: ~2.7 (42% higher than raw)

The study also looked at mineral content after different processing methods:

Calcium

• Raw: Moderate
• Boiled: Higher than raw
• Canned: Highest
• Juiced: Lower than raw

Magnesium

• Raw: ~0.8
• Boiled: ~0.4
• Canned: ~0.3
• Juiced: ~1.1 (38% higher than raw)

Iron

• Raw: ~0.9
• Boiled: ~0.4
• Canned: ~0.7
• Juiced: Slightly lower than raw

These results demonstrate that different processing methods can significantly impact the bioavailability of various nutrients. Juicing often increased the accessibility of many nutrients compared to raw spinach, while cooking methods like boiling and canning had mixed effects.

The Importance of Proper Mastication

The same study also examined how chewing versus blending affected nutrient absorption. They compared:

• Raw blended spinach
• Raw chewed spinach
• Boiled blended spinach
• Boiled chewed spinach
• Canned blended spinach
• Canned chewed spinach
• Juiced spinach

The results showed that blending or juicing dramatically increased the bioavailability of carotenoids compared to chewing, regardless of whether the spinach was raw, boiled, or canned.

For example, raw blended spinach had about 5.8 times higher carotenoid content compared to raw chewed spinach. Juicing provided the highest bioavailability at about 8.2 times higher than raw chewed.

This highlights the importance of thoroughly breaking down plant cell walls to release nutrients. While chewing is natural, most people don't chew thoroughly enough to match the cell wall disruption achieved by blending or juicing.

The Benefits of Vacuum Blending

A final study examined how different extraction methods affected the nutrient content of carrot, apple, and blueberry juices. They compared slow juicing, regular blending, and vacuum blending.

Vacuum blending involves removing oxygen from the blending container before and during the blending process. This reduces oxidation of nutrients during processing.

The results showed significant benefits from vacuum blending:

Apple Juice

• Polyphenol content: 87% higher with vacuum blending
• Vitamin A content: 87% higher
• Antioxidant potential: 63% higher

Blueberry Juice

• Polyphenol content: 285% higher with vacuum blending

These dramatic increases in nutrient retention demonstrate the power of reducing oxidation during processing. Vacuum blending is a simple way to significantly boost the nutritional value of blended foods and beverages.

Key Takeaways for Maximizing Nutrient Absorption

Based on these scientific findings, here are some key strategies to get the most nutrition from raw fruits and vegetables:

1. Add healthy fats like avocado to salads and vegetable-based meals

2. Use a variety of processing methods - raw, cooked, blended, juiced - to obtain a wider spectrum of nutrients

3. Blend or juice some foods to increase nutrient bioavailability

4. Chew foods very thoroughly if eating whole

5. Consider vacuum blending to reduce nutrient loss from oxidation

6. Combine different methods, like blending cooked vegetables

7. Store blended foods under vacuum to extend freshness

By incorporating these evidence-based techniques, you can dramatically increase the nutrition you obtain from plant foods. Experiment with different methods to find what works best for your lifestyle and dietary needs.

Remember that no single method is always superior - variety and balance are key. Use a combination of raw whole foods, blended foods, juices, and cooked foods to create a well-rounded, nutrient-dense diet.

With the right preparation methods, you can unlock significantly more nutrition from the same fruits and vegetables. A little extra effort in processing can pay big dividends for your health.

Article created from: https://www.youtube.com/watch?v=a6QUukz7u0o&t=886s