There are pros and cons with all of our dietary requirements so keeping on top of daily planning for meals can mean we sometimes lose focus on what is good and what is less good. The principal aim though, is to adapt whatever your personal preferences – and requirements – are to ensure you get enough nutrients from what you are eating regularly.

Here are a few suggestions of ways to improve the absorption of the good stuff that you are already consuming:

1.     Add extra-virgin olive oil to salads to help extract fat-soluble vitamins. Olive oil is a ‘safe’ saturated fat as it is 100% natural and unprocessed.

2.     Add butter to your vegetables to extract plant-produced phytonutrients. These act as antioxidants, reducing inflammation and boosting immunity. 

3.     Broccoli, sprouts and cabbage produce sulforaphane, an antioxidant
and anti-inflammatory compound. Add a little mustard as you cook them to aid absorption.

4.     B vitamins are vital for energy and nerves. Add cheese and nutritional yeast (for vegans) to your recipes or there’s everyone’s favourite, Marmite. Yes, love it!

5.     Using black pepper in recipes that include turmeric will increase its absorption. Joints, hearts and cognitive functions all benefit from turmeric.

6.     A glass of water with 1 teaspoon of apple cider vinegar before meals acidifies your stomach, which then increases protein digestion and nutrient absorption.

7.    Fermented foods bolster your gut microbiome, increasing beneficial bacterial diversity while reducing inflammation. Think high quality, natural Greek yoghurt, stir kimchi into stew, add miso to a sauce or sauerkraut to a salad.

Beetroot Curry

Ingredients

200 grams raw beetroot, 2 tbs coconut oil, 1 sliced onion, 1 sliced garlic clove. 1tsp curry leaves, 1 tsp mustard seeds, half tsp fennel seed, 2 sliced green chillis, 1 tbs curry powder, 1 tbs chilli powder, 300m coconut milk.

Method

Peel the beetroot and cut into thin strips. Heat the oil then add the mustard seeds. Once they start to jump, add the onion, garlic, curry leaves and  green chillis, Fry until tender. Add the remaining spices and fry for another 2 minutes. Add the beetroot strips and stir gently to coat then add the coconut milk. Leave to simmer for 15-20 minutes, stirring occasionally. When the beetroot is tender, season with salt. The sauce will thicken as it cools.

Note: there is a lot of chilli in this, so adjust to taste.