Including egg or milk products with a meal can also help to improve zinc absorption from the plant foods in that meal. The vitamin C helps you to absorb more iron from the meal. Drink tea away from the meal, substances in tea can reduce iron absorption. Whole grains, however, also contain substances which may interfere with the absorption of several essential minerals. For infants and young people who are rapidly growing and during pregnancy, when requirements for minerals such as iron, zinc and calcium are higher, it is probably wiser to mix whole grain products with more refined cereals, e.g. eat both white and wholemeal bread, rice and pasta dishes.
Phytic acid is one substance found in whole grains which can reduce mineral absorption.
Phytic acid is broken down by yeast, so that when bread is leavened by yeast the phytic acid is largely destroyed. It is much better, therefore, to eat wholemeal bread as a good fibre source rather than sprinkle unprocessed wheat bran onto food. The unprocessed bran will contain much higher levels of phytic acid. Try to consume at least five portions of fruits and vegetables per day. Potatoes are a useful source of several essential nutrients but don't count them as one of your vegetable servings.