How to Get More Nutrients

Monica Reinagel, MS, LD/N, CNS
1-minute read

Quick Tip: Get More Nutrients by Adding Garlic (or Onions)

I get a lot of requests for tips on how to enhance the absorption of nutrients from foods. Here’s a great one: Adding onion or garlic (or both!) to your rice or beans can greatly increase the amount of zinc and iron you absorb from them. Grains and legumes contain phytic acid, a compound that binds to certain minerals and make them hard to absorb.  But the sulfuric chemicals that give onions and garlic their pungent smell also “unlock” these minerals and make them more absorbable. 

For more on phytic acid, see my episode “Should You Soak Your Grains?

Garlic and Onions image courtesy of Shutterstock

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.