All foods are not created equal in terms of the nutrition available when consumed. Sometimes this is true because other nutrients in the food decrease your body's ability to absorb vitamins and minerals. Conversely, certain nutrients in foods can increase your body's ability to absorb, including some herbs. Consult your physician if you believe nutrient bioavailability is a problem.
Herbs Containing Vitamin C
Eating herbs with vitamin C assists your body in absorbing iron, a mineral critical for transmitting oxygen to your cells and muscles. Dried sage is a good option to supplement your diet with more vitamin C; a 1-tbsp. serving provides 0.6 mg of this vitamin. Other choices for boosting iron absorption through herb consumption include burdock, chickweed, ginseng and hops.
Herbs Containing Selenium
Incorporating herbs that contain selenium into your meal plan helps boost your body's ability to absorb vitamin E. Black cohosh, an herb that is part of the buttercup family, is typically used to soothe a range of menopause symptoms, but it provides selenium that can influence vitamin E intake. Other herbal options for selenium include echinacea, ginseng, hawthorn berry, marshmallow and nettle.
Herbs Containing Vitamin B-6
Boost the flavor of your food with herbs that contain vitamin B-6, or pyridoxine, and you increase the absorption rate of vitamin B-12. The vitamin B-12 in your food contributes to healthy nerves. Parsley is an herb that contains vitamin B-6, but there are other herbs you can include in cooking to influence vitamin B-12 absorption. Choose alfalfa, ginseng, hops, rose hips and rosemary.
Contraindications
Avoid minerals that contain zinc if you would like to increase your intake of magnesium. The Linus Pauling Institute reveals that consumption of high quantities of zinc -- 142 mg per day -- interferes with magnesium absorption. The daily recommended intake of zinc stands at 8 to 11 mg per day, and it is unlikely you will approach zinc intake at dangerous levels just by consuming herbs; however, if you supplement your diet with herbs that contain zinc, such as sage, skullcap, wild yam and nettle, on top of a meal plan already rich in this mineral, it can negatively influence magnesium absorption.
References
- "Columbia Daily Tribune"; Combining Foods Can Help Body Absorb Nutrients; D. Deardorf; February 2009
- University of Maryland Medical Center; Iron; June 2009
- USDA National Nutrient Database: Spices, Sage, Ground
- Eye on Health Herbal Products: Herb Values
- Office of Dietary Supplements; Zinc; June 2011
- Springboard: Vitamin E
Member Comments