atara
Bluelighter
High [1g/lb] protein intake increases calcium absorption
Vitamin C increases iron absorption
Gallates decrease iron absorption
Serum vitamin D increases calcium absorption and also magnesium absorption
Zinc absorption: most proteins and small organic acids (citrate) increase uptake; phytate, cadmium, casein, and iron supplements decrease uptake.
Copper absorption: proteins and most organic acids are increase uptake; phytates, zinc or molybdenum supplements, and Vitamin C decrease uptake
Certain soluble fibers increase calcium and magnesium absorption.
Let's talk about phytate. Phytate is inositol with five or six phosphate esters (technically, phytate refers specifically to the hexaphosphate, but the pentaphosphate is quite similar). It is found in many plant foods, but especially sesame, flax, almond, grains, and legumes. It is usually found in the bran, i.e. outer coating, of a seed, so there is less in tahini than in sesame. It has a tendency to chelate, in effect preventing the absorption of, divalent transition metal cations, especially iron and zinc. It reduces retention of iron, zinc, manganese, and to a lesser degree calcium, copper and magnesium. It has been suggested that chelation of minerals by phytic acid may slow the growth of colon tumors and prevent iron neurotoxicity (presumably relevant in MS). However, for most people, phytate is a net negative.
Let's talk about protein. Protein intake increases absorption of lots of minerals. Casein (think milk) in particular increases calcium absorption significantly but can be deleterious to other nutrients, particularly zinc. It is an oft-quoted "fact" that protein consumption provides little dietary benefit beyond meeting essential amino acid requirements, which can be achieved with around 20 grams per day if it's high quality (diversity is good too). This myth is wrong. In particular on a lower-calorie diet protein intake may become important; if you eat a lot, absorption doesn't matter as much.
This post isn't complete by any means. Anyone who finds anything else interesting is totally encouraged to post it.
Vitamin C increases iron absorption
Gallates decrease iron absorption
Serum vitamin D increases calcium absorption and also magnesium absorption
Zinc absorption: most proteins and small organic acids (citrate) increase uptake; phytate, cadmium, casein, and iron supplements decrease uptake.
Copper absorption: proteins and most organic acids are increase uptake; phytates, zinc or molybdenum supplements, and Vitamin C decrease uptake
Certain soluble fibers increase calcium and magnesium absorption.
Let's talk about phytate. Phytate is inositol with five or six phosphate esters (technically, phytate refers specifically to the hexaphosphate, but the pentaphosphate is quite similar). It is found in many plant foods, but especially sesame, flax, almond, grains, and legumes. It is usually found in the bran, i.e. outer coating, of a seed, so there is less in tahini than in sesame. It has a tendency to chelate, in effect preventing the absorption of, divalent transition metal cations, especially iron and zinc. It reduces retention of iron, zinc, manganese, and to a lesser degree calcium, copper and magnesium. It has been suggested that chelation of minerals by phytic acid may slow the growth of colon tumors and prevent iron neurotoxicity (presumably relevant in MS). However, for most people, phytate is a net negative.
Let's talk about protein. Protein intake increases absorption of lots of minerals. Casein (think milk) in particular increases calcium absorption significantly but can be deleterious to other nutrients, particularly zinc. It is an oft-quoted "fact" that protein consumption provides little dietary benefit beyond meeting essential amino acid requirements, which can be achieved with around 20 grams per day if it's high quality (diversity is good too). This myth is wrong. In particular on a lower-calorie diet protein intake may become important; if you eat a lot, absorption doesn't matter as much.
This post isn't complete by any means. Anyone who finds anything else interesting is totally encouraged to post it.
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