There are many factors that can influence and help the body’s digestive system to absorb nutrients better. — Positive Parenting
One key aspect of good digestive health is efficient nutrient absorption.
Better digestion leads to more efficient nutrient absorption, which contributes to optimal growth and development.
This is also essential to maintain healthy body functions and strong immunity.
In fact, a huge part of the immune system is housed in the gut.
While the majority of this process happens in the small intestine, it begins in the mouth with the first bite.
To ensure that children get the most nutrients from the food they are consuming and to avoid nutrient deficiencies, the nutrient absorption process has to be efficient.
So, it is important to make sure that your child’s digestive health is in the top condition for his or her overall health.
Influencing factors
Here are the factors that can influence how nutrients are absorbed by your body:
This refers to the proportion of nutrients from food that is absorbed, utilised and stored by the body.
The bioavailability of different nutrients depends on various factors that can either enhance or inhibit its bioavailability, such as the:
- Physical form of the food (e.g. raw, cooked, chopped, processed)
- Chemical form of the nutrient (e.g. haem iron from animal sources is easier to be absorbed, compared to non-haem iron)
- Nutrient concentration
- Interaction with other nutrients or compounds in foods (e.g. the Maillard reaction reduces protein digestibility).
Certain medications like laxatives can interfere with the nutrient absorption process.
Being sick, stressed or immobile may also affect nutrient absorption.
Age, gender, genetics, nutritional status, diet, pregnancy, lifestyle – all these factors can affect nutrient absorption.
For instance, the level of gastric acid will decline as we age, and hence, our ability to absorb nutrients follows suit.
In contrast, children’s guts tend to be more sensitive, which can also affect digestion and absorption.
Boosting nutrient absorption
A healthy digestive system is important for efficient nutrient absorption and vice versa.
Here are some ways to promote digestion and boost nutrient absorption in your child:
The key to obtaining all the nutrients needed by the body is to eat a variety of food in balanced proportions.
Include various colourful vegetables and fruits in your child’s diet to get different types of nutrients.
Try different varieties of proteins, from nuts and legumes to fish and seafood, as well as poultry and meat.
Highly-processed foods tend to be higher in refined carbs, food additives and trans fats, which may negatively affect digestive health.
Prepare fresh and whole foods for your family, e.g. by making your own chicken nuggets, instead of buying fast food or ready-made products.
Nutrient-dense foods are important to provide the essential nutrients to fulfil the recommended nutrient intake for children’s optimal growth.
Opt for more nutrient-dense foods such as fruits, vegetables, whole grains, milk and dairy products.
Fibre is beneficial for digestive health and can be obtained from grains, nuts, seeds, fruits and vegetables.
Meanwhile, good fats (unsaturated fats in fatty fishes, nuts and seeds) are essential for proper nutrient absorption of certain vitamins.
Foods need to be prepared and cooked in the right manner to retain nutrients.
Don’t overcook green leafy vegetables or soak them for too long in water as excessive heat treatment will cause nutrient loss.
In contrast, some vegetables like tomatoes have to be cooked to enhance nutrient absorption.
Sufficient fluid intake is necessary for good digestion and to prevent constipation.
Plain water, milk and water-rich fruits and vegetables are good sources of hydration.
Encourage children to drink six to eight glasses of water every day, or more on a hot day or after an intense physical activity.
Chewing breaks down food into smaller pieces, while saliva in the mouth starts the digestion process.
Advise your child to chew food thoroughly and slowly so that it’s easier for the body to absorb the nutrients in the small intestine.
Regular physical activity is another way to improve digestion and promote healthy bowel movement.
You can take a short walk with your child after a meal.
The best matches
Certain types of vitamins and minerals actually work better together, so it’s good to eat foods that contain them together.
Here are some examples:
Vitamin C helps increase the absorption of non-haem iron in plants.
Tip: Pair your child’s breakfast of iron-rich wholegrain sandwiches with orange juice (source of vitamin C).
Vitamin D from food and sunlight helps boost calcium absorption.
Tip: Play outdoors more often with your child, so they can get more vitamin D from sunlight.
You can also pair foods offering vitamin D (e.g. salmon, tuna, egg yolk) with calcium-rich foods (e.g. broccoli, collard greens) for your family.
Vitamins A, D, E and K, which are all fat-soluble, are more readily absorbed by the body when paired with fat.
Tip: Opt for good unsaturated fats from olive oil, fatty fish, nuts and seeds, to complement food sources of fat-soluble vitamins.
On top of the recommendations above, an easy and good strategy to remember is “balance, moderation and variety” in your diet.
Then your child can eat healthily, grow healthily and live healthily!
Dr Sharifah Intan Zainun Sharif Ishak is a nutritionist and member of the Nutrition Society of Malaysia. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
