THE ROLE OF SPICES IN NUTRIENT ABSORPTION - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

Most of us use spices for flavor, aroma, or tradition but did you know they can also help your body absorb nutrients better? Many everyday spices have bioactive compounds that act as natural “boosters” for digestion and nutrient uptake.

How Spices Affect Nutrient Absorption

• Stimulating digestive enzymes – Certain spices activate enzymes that help break down proteins, fats, and carbs.

• Reducing anti-nutrients – Some spices help neutralize compounds like phytates or oxalates that block mineral absorption.

• Enhancing bioavailability – Spices can make fat-soluble vitamins, antioxidants, and minerals more usable by the body.

  
  

Key Spices That Boost Absorption

1. Black Pepper (Piperine)

   1. Increases absorption of curcumin (from turmeric) up to 20x.

   2. Enhances uptake of selenium, B vitamins, and beta-carotene.

2. Turmeric (Curcumin)

   1. Best absorbed when paired with fat and black pepper.

   2. Supports absorption of antioxidants.

3. Ginger

   1. Improves digestion and absorption by stimulating stomach acid.

   2. Helps with protein breakdown.

4. Cinnamon

   1. Slows gastric emptying and helps with better nutrient uptake.

   2. May enhance insulin sensitivity, improving glucose utilization.

5. Fenugreek

   1. Contains soluble fiber that slows digestion → steady nutrient release.

   2. Aids iron absorption.

6. Cardamom & Cumin

   1. Traditionally used to reduce bloating, allowing smoother nutrient assimilation.

      
      

How to Use Spices for Maximum Benefit

• Pair turmeric with black pepper + healthy fat (like ghee or olive oil).

• Add cinnamon to oats, smoothies, or tea for better blood sugar control.

• Use ginger in curries, soups, or morning tea to stimulate digestion.

• Cook lentils/beans with cumin + asafoetida to reduce bloating and improve mineral absorption.

  
  

Spices are not just flavor enhancers, they are natural nutrient multipliers. By combining them wisely in your meals, you can unlock more benefits from the food you are already eating.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245