Why bioavailability is also crucial for plant-based nutrition
Why your body doesn't utilize every nutrient equally well
Many people think that a healthy diet simply means getting enough vitamins and minerals. But the truth is: not every nutrient you eat is actually absorbed by your body.
The key factor is bioavailability—that is, how well your body can absorb and utilize nutrients. And this is precisely where the big secret lies: Some vitamins and minerals are absorbed much better from certain foods, while others only develop their full effect when combined with certain foods.
This can make the difference between more energy, better health and real performance.
Bioavailability simply explained: What does it mean exactly?
"Healthy eating" is more than just the food on your plate. It's not just about what you eat, but about how much your body can actually get from it.
Bioavailability describes how well your body absorbs and utilizes nutrients from food. Only a portion of what you eat actually reaches your blood and from there into your cells.
Factors such as food source, combination with other nutrients, and individual differences affect how effectively your body uses nutrients (1,2).
4 scientifically based tricks for better nutrient absorption
To ensure your body utilizes nutrients as effectively as possible, it's worth following a few simple principles. Even small adjustments to your meal planning can make a big difference, such as carefully combining certain foods, being mindful of your preparation methods, or compensating for any gaps in your diet.
Here are some practical tips to help you improve the bioavailability of your nutrients:
1. Proteins & Amino Acids: Combination is everything
The bioavailability of proteins depends on their quality and the correct combination of essential amino acids.
👉 Tip: Combine plant proteins – for example, beans with grains – to cover all essential amino acids (1).
2. Vitamin A / Retinol & Carotenoids: Fat helps with absorption
Retinol from animal sources is particularly well absorbed (about 70–90%), while plant carotenoids are absorbed much more variably.
👉 Tip: Eat carotenoid-rich foods like carrots or spinach along with some fat to improve absorption (1).
3. Iron: Vitamin C makes the difference
Heme iron from meat is absorbed significantly better than non-heme iron from plant sources. However, vitamin C can significantly increase the absorption of plant-based iron.
👉 Tip: Combine plant-based iron – such as from lentils or spinach – with foods rich in vitamin C such as peppers or citrus fruits (1).
4. General recommendation: More than just the nutrient content counts
Bioavailability depends not only on the nutrient content of a food, but also on how you prepare your meals, how nutrients interact with each other, and your current state of health.
👉 Tip: Make sure you eat varied meals, prepare them carefully , and choose the right food combinations. This way, your body can make the most of the nutrients they contain (1,2).
Bioavailability in everyday life: Small changes, big impact
If you don't have time for elaborate meals, our I DO organic juices can be a practical solution. They provide 100% organic fruits, vegetables, and superfoods – cold-pressed and gently preserved using high pressure to preserve the nutrients as best as possible.
Sources:
(1) Schonfeldt HC, Pretorius B, Hall N. Bioavailability of Nutrients. In: Caballero B, Finglas P, Toldrá F, editors. Encyclopedia of Food and Health. Oxford: Academic Press; 2016. p. 456-462. doi: 10.1016/B978-0-12-384947-2.00068-4.
(2) Melse-Boonstra A. Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Front Nutr. 2020 Jul 24;7:101. doi: 10.3389/fnut.2020.00101. PMID: 32793622; PMCID: PMC7393990.
