The study of food and nutrition have made us understand that When we consume food or drink, the nutrients contained are released from the matrix, absorbed into the bloodstream and transported to their respective target tissues. However, not all nutrients can be utilized to the same extent, this is where the term bioavailability comes to play, as it helps explain the reasons behind this. In this piece, I will briefly explain the term bioavailability, given factors that affect bioavailability positively and negatively and also explaining practices that can maximize nutrient absorption.
WHAT IS BIOAVAILABILITY
Bioavailability is defined as the efficiency with which a dietary component is used systematically through normal metabolic pathways. Simply put Bioavailability can be referred to as the proportion of a nutrient that is absorbed from the diet and used for normal body functions.
FACTORS THAT AFFECT BIOAVAILABILITY
There are many factors, including dietary and physiological, that influence nutrient bioavailability. Examples include: the dietary/physical form of the nutrient within the food structure and the ease with which the nutrient can be released from that structure Diet-related factors include: Food structure Physiochemical form of the nutrient in a food and its solubility in the lumen Enhancers of absorption, e.g., ascorbate (for iron), some organic acids, sugars, amino acids, bulk lipid (for fat-soluble vitamins), and specific fatty acids. The presence of proteolytic enzyme inhibitors (commonly associated with legumes such as soybeans) which reduce the body's ability to digest protein Competition for transport proteins or absorption sites, e.g., between metals.; Physiological factors include: Gastric acidity Intestinal secretions Gut motility Luminal redox state Body status (e.g., tissue levels, nutrient stores) Short-term homeostatic mechanisms mediated through the mucosal absorptive cells Anabolic demands (e.g., growth in infancy and childhood, pregnancy, and lactation) Endocrine effects Infection and stress Genetic polymorphisms and inborn errors of metabolism
WAYS TO GET THE MOST NUTRIENTS FROM FOOD
As you prepare, bite, chew, and digest, you create a series of mechanical and chemical changes that affect the food’s nutritional content (i.e. the nutrients it contains) and each nutrient’s “bioavailability” (i.e. the degree to which it can be absorbed by your body). This means Some nutrients are indeed best available when the foods containing them are eaten raw. But other nutrients are best available when the foods containing them are cooked, or broken down by cutting or crushing, and/or eaten alongside other foods. Here are some of the best ways to get the most nutrition from your food. Know which foods are best when cooked; knowing the right food to cook and which not to cook can help increase the amount of nutrient gotten from that particular food substance. Eg a greater level of vitamin A can be gotten from carrots when cooked than when consumed raw. Pair food strategically to maximize nutrient absorption; Putting the right foods together doesn’t just taste awesome, it also helps you absorb all nutrients in the foods you do eat. If possible, try an animal source. Many animal-based sources of vitamins and minerals are more bioavailable than plant-based sources (which may bind up vitamins and minerals chemically, or require a lot of steps to be converted to what our bodies prefer). For instance, as we’ve noted, the iron you get from meat is more available for absorption than the iron you get from plants. Monitor your tolerance; If you have GI symptoms such as gas, bloating, or problems with your stool, consider an elimination diet to figure out what you’re not tolerating, and see a doc (nutrient deficiencies are more common than you might think). Once you eliminate the foods that affect you the most, you can better optimize your nutrient intake. Eat most sources of water-soluble and heat-sensitive nutrients raw; For example, raw spinach contains 3 times more vitamin C than cooked spinach. You lose water-soluble B-vitamins and vitamin C when you boil them. So, if you’d like to cook these types of foods, cook them at low heat without exposing them to too much water. Store fruits and vegetables the right way; Maintain a healthy and balanced diet
Pro tips: If you do end up boiling veggies, keep the liquid for something like soup stock. This way you can eat those nutrients later and they’re not really “lost”.
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