Pan-seared beef sirloin steak with a rich mushroom and thyme sauce. A steakhouse-quality dinner at home, rich in iron and B12.
Ingredients flow into bioactive compounds, which flow into evidence-backed outcomes. Hover any node to isolate its lineage, or click to pin it.
Bring steaks to room temperature. Season generously with salt and pepper.
Heat olive oil in a cast iron skillet until smoking. Sear steaks 4 minutes per side for medium-rare.
Remove steaks and rest. Add butter to the pan.
Add sliced mushrooms and cook 5 minutes until deeply browned.
Add garlic and thyme. Cook 1 minute.
Add bone broth and simmer 2 minutes, scraping up browned bits.
Slice steaks against the grain and serve with mushroom sauce.
Zinc competes with copper and calcium for the same transporter. Take with a meal moderate in those minerals and rich in protein for steadier uptake.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.