Why bioavailability is also crucial for plant-based diets
Why your body doesn't utilize every nutrient equally well
Many people think that a healthy diet simply means consuming enough vitamins and minerals. But the truth is: not every nutrient you eat is actually absorbed by the body.
The crucial factor is bioavailability – that is, how well your body can actually 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 unfold their full effect in combination with specific foods.
This can make the difference between more energy, better health, and real performance.
Bioavailability explained simply: What does that mean in concrete terms?
"Healthy eating" is more than just 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 the nutrients from food. Only a portion of what you eat actually reaches your bloodstream and from there your cells.
Factors such as the food source, the combination with other nutrients, and individual differences influence how effectively your body uses the nutrients (1,2).
4 scientifically proven tricks for better nutrient absorption
To ensure your body can optimally utilize nutrients, it's worth following a few simple principles. Even small adjustments to your meal planning can make a big difference, such as the targeted combination of certain foods, mindful use of preparation methods, or addressing any potential nutritional deficiencies.
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-based proteins – for example, beans with grains – to cover all essential amino acids (1).
2. Vitamin A / Retinol & Carotenoids: Fat aids absorption
Retinol from animal sources is absorbed particularly well (about 70–90%), while plant carotenoids are absorbed much more variably.
👉 Tip: Eat carotenoid-rich foods such as carrots or spinach 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 – for example from lentils or spinach – with vitamin C-rich foods such as bell 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 compose your meals, how nutrients interact with each other, and your current state of health.
👉 Tip: Pay attention to varied meals, gentle preparation methods , and suitable food combinations. This way, your body can make the best possible use of the nutrients (1,2).
Bioavailability in everyday life: Small changes, big impact
If you don't have time for elaborate meals, our I·DO organic juice cleanse could be a practical solution. It delivers 100% organic fruit, vegetables, and superfoods – cold-pressed and gently preserved using high pressure to retain as many nutrients 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.
