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Ancient spice may enhance vitamin uptake
Black pepper, long prized for its flavor, could also help the body absorb more vitamins and minerals from meals, researchers say. The spice contains compounds that improve nutrient bioavailability, a discovery that aligns with traditional food pairings.
The science behind nutrient absorption
Even nutrient-dense foods like sweetcorn can pass through the digestive system largely intact if not properly broken down. The outer casing of sweetcorn kernels resists digestion unless thoroughly chewed, trapping vitamins inside.
David Julian McClements, a food science professor at the University of Massachusetts, explains: "When you eat sweetcorn without adequately chewing, it travels through your gastrointestinal tract and ends up in your toilet-all the nutrients still trapped inside."
How fats and spices aid digestion
Fat-soluble vitamins (A, D, E, and K) require dietary fat to dissolve and be absorbed. Tiny fat droplets, or micelles, form in the gut when fat is consumed, encapsulating vitamins and transporting them to intestinal cells.
Black pepper contains piperine, a compound that blocks intestinal transporters from expelling absorbed nutrients back into the digestive tract. This increases the amount of vitamins retained in the bloodstream.
Challenges for nutrient absorption
People with malabsorption syndromes-such as celiac disease, inflammatory bowel disease, or chronic pancreatitis-often struggle to absorb nutrients due to gut damage or enzyme deficiencies. While supplements are commonly recommended, they are less effective than vitamins from food.
"Vitamin and mineral supplements should not be used universally. Most people don't need them," says JoAnn Manson, a Harvard Medical School professor. "However, for those with conditions like Crohn's disease or ulcerative colitis, a multivitamin may be appropriate."
JoAnn Manson, Harvard Medical School
Nanotechnology and traditional wisdom
Scientists are developing nanoparticle-based delivery systems to enhance vitamin absorption. For example, encapsulating vitamin D in pea protein nanoparticles or beta-carotene in fat emulsions can boost bioavailability by up to 20%.
McClements' research revealed that pairing a salad with a fat-based dressing significantly increased carotenoid absorption. Adding black pepper further enhanced this effect.
"We compared various delivery systems for curcumin, a compound in turmeric," McClements notes. "The most effective was a lipid-based formulation-identical to the traditional Indian drink golden milk, which combines turmeric, milk, and black pepper."
Practical tips for better absorption
To maximize nutrient uptake, McClements advises consuming vitamins or supplements with a meal containing small fat particles, such as milk or yogurt. Olive oil-based dressings also improve carotenoid absorption from vegetables like kale, while coconut oil is less effective due to its smaller micelle size.
While plants contain "antinutrients" like oxalates and glucosinolates-which can inhibit mineral absorption-a varied diet ensures overall nutritional benefits outweigh these effects.
"Your choice of dressing or oil can make a difference," McClements says. "For example, olive oil nanoparticles significantly boost carotenoid bioavailability, whereas coconut oil does not."
