M.S

Calcium, copper, iron, magnesium, and zinc compete for absorption sites;

taking a single-mineral supplement may lessen the absorption of other

minerals. Thus, for example, calcium supplements should be taken between

meals by people who want to maximize their absorption of iron, magnesium,

and zinc from food.

• When a smaller quantity of calcium, iron, or zinc is consumed, the body

absorbs a higher percentage of the dose, compared to its absorption from a

large quantity. Thus, two 250 mg calcium supplements taken at different

times during the day deliver more calcium than a single 500 mg dose.

• Foods or beverages that accompany mineral intakes can affect absorption

negatively or positively. For example, the amount of iron absorbed can vary

sixfold or more, depending on whether factors that inhibit absorption (such

as cow’s milk, black tea, and wheat bran) or factors that enhance absorption

(such as vitamin C–rich foods) are part of a meal.

Refining whole foods—particularly grains—significantly impacts their mineral

content (for more information, see . Minerals are soluble in water; if cooking water is discarded, they can be lost. Steaming leads to greater nutrient

Vegans often soak, sprout, ferment, blend, or juice plant foods, which

significantly increases mineral availability. In nature, sprouting releases minerals

to support growing seedlings. When seeds, nuts, mung beans, lentils, and whole

grains are soaked or sprouted for food, the naturally present phytases (phytate-

splitting enzymes) become active, and the bound minerals are released. When

plant foods are juiced or blended, their cell walls are broken, releasing phytases

and increasing mineral bioavailability. 9