Making the Most of What We Eat: The Story of Micronutrient Bioavailability

“Eating nutritious food isn’t enough — our body must absorb the nutrients well too!”

When we talk about healthy eating, we often hear about “vitamins” and “minerals” – scientifically known as micronutrients. These tiny nutrients play a huge role in our health – from building strong bones and boosting immunity, to supporting energy production and mental well-being. But just eating food rich in iron or calcium doesn’t always mean our body is absorbing it fully. This is where the concept of bioavailability becomes important.

Bioavailability refers to the degree to which a nutrient is absorbed and utilized by the body. It’s not just about how much of a nutrient is present in food, but how much of it our body can absorb and use after digestion. Think of it this way: you might eat a spinach salad packed with iron, but if your body can't effectively extract and utilize that iron, you're not reaping the full benefit.

Our bodies are complex, and the journey of a micronutrient from your plate to your cells is fraught with potential roadblocks. Several factors can influence how much of a nutrient makes it into your system, impacting its effectiveness. A nutrient with low bioavailability, even if present in high amounts in food, might offer less benefit than a smaller amount of a highly bioavailable form.

Many communities suffer from hidden hunger – where food quantity is enough, but the quality is lacking. Even when diets contain the necessary micronutrients, poor absorption means people may still become deficient.

Understanding what affects bioavailability can help us make better food choices to ensure our bodies truly benefit from what we eat.

Factors Influencing Micronutrient Bioavailability include:

• Food Matrix: Other components in food can significantly impact absorption. For example, fibre can sometimes bind to minerals, reducing their uptake. On the other hand, compounds like Vitamin C can enhance absorption, especially for non-heme iron (from plant sources).

• Nutrient Form: Micronutrients exist in different chemical forms. Heme iron (from animal sources) is more bioavailable than non-heme iron. Similarly, various forms of magnesium or zinc have different absorption rates.

• Presence of Enhancers and Inhibitors:

• Individual Factors: Each person's body is unique. Age, gut health, genetics, and certain medical conditions can all influence micronutrient absorption. Individuals with compromised digestive systems may experience reduced absorption.

• Processing and Preparation: Cooking and preparation methods matter. Soaking and sprouting legumes can reduce phytate content, improving mineral bioavailability. Cooking can make some nutrients more accessible (e.g., lycopene in tomatoes), while excessive heat can destroy others (e.g., some B vitamins).

But don’t despair — there are practical ways to enhance bioavailability through traditional practices and thoughtful food combinations:

• Individual Factors: Each person's body is unique. Age, gut health, genetics, and certain medical conditions can all influence micronutrient absorption. Individuals with compromised digestive systems may experience reduced absorption.

• Processing and Preparation: Cooking and preparation methods matter. Soaking and sprouting legumes can reduce phytate content, improving mineral bioavailability. Cooking can make some nutrients more accessible (e.g., lycopene in tomatoes), while excessive heat can destroy others (e.g., some B vitamins).

But don’t despair — there are practical ways to enhance bioavailability through traditional practices and thoughtful food combinations:

Strategies to Enhance Micronutrient Bioavailability include:

• Combine Smartly: Pair non-heme iron sources (e.g., lentils, spinach) with Vitamin C-rich foods (e.g., citrus fruits, bell peppers). Consume fat-soluble vitamins with a source of healthy fats.

• Soak, Sprout, and Ferment: These traditional preparation methods can reduce anti-nutrients like phytates, improving mineral absorption

• Choose Diverse Sources: Include a wide variety of fruits, vegetables, whole grains, and lean proteins to ensure a broad spectrum of micronutrients and their co-factors.

• Consider Cooking Methods: Lightly steam or sauté vegetables to retain more heat-sensitive nutrients.

• Support Gut Health: A healthy gut microbiome is crucial for nutrient absorption. Focus on a diet rich in fiber and fermented foods.

• Consult a Professional: If you have concerns about specific nutrient deficiencies or absorption issues, consult a healthcare professional or a registered dietitian for personalized advice.  

By understanding the fascinating science behind micronutrient bioavailability, we can make more informed dietary choices and empower our bodies to truly unlock the full potential of the nutrients we consume. Nutrition is not just about what we eat, but what our body can use. This knowledge is especially crucial in low-income and rural communities, where malnutrition often hides behind full plates.

With the right food combinations, preparation methods, and awareness, we can ensure that every bite counts. Bioavailability is the hidden key to better nutrition. It’s not about expensive supplements — it’s about using our local foods wisely. By combining, cooking, and choosing the right way, we ensure that the food on our plate truly nourishes us.