The topic of nutrition is so complex and comprehensive that there is a whole science for it: nutritional science. Most of us now know how important a healthy diet is. Nutritional values, nutrient density and the right combination of different foods are just a few examples of what is important in a healthy diet. Another aspect that is essential for a healthy and balanced diet is the so-called " bioavailability " of food.
In this article, we would like to take a closer look at what exactly is meant by “bioavailability,” why it is so important, and which foods are particularly bioavailable.
What is meant by “bioavailability”?
In nutritional science, the term "bioavailability" describes how quickly and to what extent nutrients from a food are absorbed by the body. absorbed, i.e. taken into the bloodstream. This is the amount of nutrients that the body can actually absorb from a particular food and are available at the site of action, instead of being excreted unchanged.
The bioavailability of food is an important aspect in nutritional science.
Why is bioavailability important?
Bioavailability influences the health and well-being of our body. High bioavailability is therefore important to ensure that our body is adequately supplied with nutrients. A lack of important nutrients can lead to various health problems. For example, an iron deficiency can lead to anemia, while an iodine deficiency can impair thyroid function.
Foods with low bioavailability are therefore often less suitable for supplying the body with sufficient nutrients in the long term. Examples of this are unprocessed grain products, pulses and raw vegetables. Now you may be surprised, because these foods in particular are considered very healthy, right? Although these foods contain important nutrients such as vitamins, minerals and fiber, their low bioavailability makes them difficult for the body to absorb.
The topic of “bioavailability” is particularly important for vegetarians and vegans, because there are ways to increase the bioavailability of the nutrients in these foods. These options include processing the food by cooking, steaming or soaking. These processes break down undesirable substances such as phytic acid and increase the bioavailability of the nutrients in the food.
However, it is important to note that the bioavailability of nutrients is not the only criterion for a healthy diet. A balanced diet should contain a variety of foods to ensure that the body receives all the nutrients it needs. Foods with low bioavailability can be important sources of nutrients in a balanced diet if they are processed properly.
Overall, bioavailability is an important aspect of nutritional science. By choosing foods with high bioavailability and properly applying processing techniques that increase the bioavailability of foods with low bioavailability, we can provide our bodies with optimal nutrients.
But what does the bioavailability of food actually depend on?
What does the bioavailability of a food depend on?
The bioavailability of a food is determined by various factors. Firstly, the physical and chemical properties and composition of the food and the nutrients it contains play a role. For example, fat-soluble vitamins can be better absorbed if they are taken together with fat. This is because vitamins A, D, E and K need fat to be absorbed by the body. If a meal contains little fat, the bioavailability of these vitamins can be impaired.
In addition, the high level of processing of foods can reduce the bioavailability of nutrients originally contained in them. Many nutrients may be removed during the production of refined grains and processed foods.
On the other hand, other food components can also influence bioavailability. The presence of phytic acids in cereal products, for example, can inhibit the absorption of minerals such as iron, zinc and calcium.
However, there are also certain diseases and health conditions that can affect the bioavailability of nutrients. For example, intestinal diseases such as Crohn's disease and ulcerative colitis can affect the absorption of nutrients from food. Surgical interventions in the gastrointestinal tract can also limit or reduce the bioavailability of nutrients in the short or long term. In such cases, it may be particularly advisable to take nutritional supplements to provide the body with sufficient nutrients.
Which foods generally have low bioavailability?
foods with low bioavailability
Low bioavailability foods contain what are known as "antinutrients" that inhibit the body's absorption of nutrients. These antinutrients can affect the absorption of minerals such as iron, zinc, calcium and magnesium and can be found in a variety of foods — particularly plant-based foods such as whole grains, legumes and nuts.
An example of one of these antinutrients in plant foods is phytates, which are found in the outer layers of grains, seeds and legumes. Phytates can inhibit the body's absorption of iron and zinc by binding to these minerals and making them inaccessible to the body.
Other antinutrients, such as oxalates, found in green leafy vegetables like spinach, can inhibit calcium absorption by binding to this mineral and forming insoluble complexes.
The one-sided intake of foods with low bioavailability can lead to nutrient deficiencies and related health problems in the long term. A long-term reduction in the intake of minerals such as iron, zinc or calcium can lead to anemia, a weakened immune system and an increased susceptibility to infections.
It is therefore important to be informed about the bioavailability of foods and to process them optimally or supplement them with other nutrients, such as fat, so that the nutrients in the food can be processed as best as possible by our body.
And how can one increase the bioavailability of foods with low availability, for example?
How can you increase bioavailability?
As mentioned above, there are ways to increase the bioavailability of nutrients in foods with low bioavailability. Soaking, sprouting or fermenting legumes, nuts and seeds can reduce the antinutrients they contain, which can lead to a higher bioavailability of minerals. This is, for example, the principle that makes our Protein Organic Porridge highly bioavailable, even though it is a grain product.
Likewise, combining less bioavailable foods (which are actually high in nutrients) with a vitamin C-rich side dish can increase and optimize the absorption of the nutrients they contain.
Foods rich in vitamin C can increase the bioavailability of iron because vitamin C promotes the absorption of iron in the intestine. A balanced diet with a variety of fruits and vegetables, whole grains, lean meat and low-fat dairy products can therefore help improve the bioavailability of all nutrients.
In principle, foods with low bioavailability should not be avoided, as they can also contain important sources of fiber, protein and other nutrients. However, it is important to be aware of how the bioavailability of nutrients can be influenced and what options there are to ensure and improve optimal nutrient absorption by the body. So if you eat a less bioavailable food, our Multi Vitamins with Vitamin C, for example, are a good option to increase bioavailability.
And which foods have high bioavailability?
foods with high bioavailability
Foods with high bioavailability contain nutrients that can be effectively absorbed by the body without the food having to be further processed. This is because they generally do not contain significant amounts of antinutrients that can inhibit the absorption of nutrients.
Animal foods such as meat, fish and dairy products generally contain a high bioavailability of proteins, minerals and vitamins. For example, iron from meat is more bioavailable than iron from plant sources.
Animal products such as eggs and dairy products also contain a high bioavailability of essential nutrients such as calcium, vitamin B12 and vitamin D. Our B vitamin complex was also developed on the basis of high bioavailability and is optimally absorbed by the body.
Another example of foods with high bioavailability are certain types of vegetables and fruits that are rich in certain vitamins and minerals. Broccoli, for example, contains a lot of vitamin C, which promotes iron absorption.
Green leafy vegetables such as chard and kale contain a high bioavailability of calcium.
Foods with high bioavailability are important for health because they ensure that the body can effectively absorb and use the nutrients it needs. A deficiency in essential nutrients can lead to a variety of health problems, including anemia, bone disease, immune deficiency and other diseases.
Supplements in the context of bioavailability
High-quality nutritional supplements can be useful to ensure that the body receives all the nutrients it needs or to increase the bioavailability of other foods.
Supplements are a particularly good way to support health and fitness for people who do a lot of sport and are very active. For high-performance athletes in particular, supplements such as isotonic drinks are usually an absolute must in order to replenish energy reserves.
Dietary supplements can be easily absorbed by the body if they are tailored to human biochemistry. Since the bioavailability of each supplement can vary depending on the nutrient and form of the dietary supplement, it is essential that you choose reputable suppliers of dietary supplements who ensure that their products have a high bioavailability. This is because some dietary supplements have a higher bioavailability than others.
For example, vitamin C from a natural source such as an orange is more easily absorbed by the body than synthetic vitamin C from a supplement. That's why we also use a natural source for our COC Curcuma Longa , which is a highly bioavailable source of vitamin C.
Iron supplements also have different bioavailabilities, depending on the type of iron and the composition of the supplement.
BE THE CHANGE & bioavailability go hand in hand
We at BE THE CHANGE know the importance of bioavailability and place this, along with many other aspects, at the center of the development of our products.
Our foods, nutritional supplements and sports nutrition, which contribute sustainably to health and well-being and support and simplify daily nutrition, are tailored to human biochemistry and are therefore highly bioavailable, which enables optimal absorption of the active ingredients into the body.
We ensure the quality of all our products by giving equal weight to each step in the manufacturing process. We demonstrate our quality transparently using certificates .
Sources
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