รดรด

How to Get More Nutrients

By
Monica Reinagel, MS, LD/N, CNS,

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

The Quick and Dirty Tips Privacy Notice has been updated to explain how we use cookies, which you accept by continuing to use this website. To withdraw your consent, see Your Choices.