What You Need To Know About The Bioavailability Of Products

Ivan Red Jr. Author: Ivan Red Jr. Time for reading: ~7 minutes Last Updated: November 06, 2022
What You Need To Know About The Bioavailability Of Products

There are some things that are not reported on food labels. The real effect of this or that food on the body and the amount of nutrients that a particular person will receive depends on him and is quite individual. A 2012 study by American scientists published in the American Journal of Clinical Nutrition surprised everyone who counts calories. It turned out to be living people

The times have come when cars find their way home and park better than drivers, and the phone takes pictures no worse than Annie Leibovitz. However, this level of life comfort has its side effects: first of all, overestimated expectations from everyone and everything. No one perceives a slice of avocado as a simple salad ingredient anymore - it should bring a slender figure, smooth skin, and a charge of satiety from morning to evening. By eating an apple, we plan to get our daily allowance of iron and fiber. Spread hummus on bread instead of butter - all for the sake of healthy digestion and valuable protein.

Such a pragmatic approach to the diet , of course, will not be superfluous for the health of a modern person. However, there are some things that are not reported on food labels . The real effect of this or that food on the body and the amount of nutrients that a particular person will receive depends on him and is quite individual.

 

 

Official vs. real

A 2012 study by American scientists published in the American Journal of Clinical Nutrition surprised everyone who counts calories. It turned out that living people get 32% less nutrients from almonds than the label promises. The assimilation of proteins, fats and carbohydrates from food products is affected by the individual features of digestion, the condition of the intestinal microflora, the presence or absence of fiber in the diet - that is, there are many factors.

On the one hand, the results of the study are pleasing: it turns out that you can eat more of your favorite nuts without negative consequences for your figure. On the other hand, the fact that whole foods are generally not absorbed as well as we expect leads to the fact that we use them inefficiently.

However, today there is enough knowledge and experience to get the maximum value from the products . All that remains is to use the best developments in your own kitchen.

 

Biological availability

Bioavailability is an important concept when it comes to the benefits of food or medicine. It doesn't matter how many essential amino acids or vitamins nature has put into a steak or berries. It is important how much the human body can get from these products in the digestion process. Some food simply will not be able to be useful for the body if the nutrients in it are not adapted for assimilation.

At first glance, it seems quite complicated, but the main rules of biological activation have been known to us since childhood. Food must be chewed thoroughly - first of all. In this way , food is not only crushed for easy digestion, but also, mixing with saliva, changes the molecular structure, and nutrients are released for the benefit of the chewer. The second important rule is to use heat treatment wisely. In most cases, it is logical to leave fresh vegetables and fruits in their original form, except to add a little fat for assimilation of vitamins. However, whether to cook or not - you need to decide taking into account your individual needs.

If you want to get the antioxidant lycopene from red vegetables, which is surprisingly resistant to temperature, you should bake them - so more of the substance will penetrate the digestive system. The protein of meat and fish is also absorbed much better if the products are thermally processed , and even better - marinated before that. Do you have a sensitive gut and a tendency to flatulence? Fresh plants, rich in fiber, and especially raw meat should not be eaten: you need to adjust the products to the body by cooking or fermentation.

 

Fermentation

Cooking and thoroughly chewing what can become softer are basic, but not the only ways to increase the bioavailability of nutrients. Fermentation is one of the oldest and most common ways to get the most out of food . Kefir, kombucha, tofu, sauerkraut - dishes that are not at all similar to each other, but prepared according to the same principle. With the help of enzymes-microorganisms, the chemical composition of the initial product changes . Usually, it is enriched with vitamins and probiotics, complex compounds are broken down into simpler, easier to digest. As a bonus, rich taste and aroma are formed - like parmesan or tempeh.

Unlike whole milk, the body perceives all fermented milk products and cheeses much better. The fact is that lactobacilli have already processed milk sugar into lactic acid, because such food has no side effects for people with lactose sensitivity, as well as an interesting taste.

 

Fermented, or fermented, vegetables are another example of a successful invention by cooks of the past. It is difficult to imagine how the idea of ​​eating spoiled food could take root , but from the point of view of science, the solution is ingenious. In the process of fermentation, already useful vegetables acquire several bonus properties.

First, they are enriched with B vitamins, which are rare for plants, and the content of vitamin C, a by- product of bacterial activity, increases significantly. Secondly, the fermentation process weakens or completely eliminates the effect of toxins that are usually contained in cereals and vegetables to protect plants from pests. Third, fermented foods are a delicious way to eat millions of probiotics. Unlike pharmaceutical drugs, they are more likely to overcome the obstacles of the digestive tract and colonize the intestine.

And the icing on the cake: lactic acid bacteria, the queens of fermentation, help the body better absorb omega-3 acids, the deficiency of which doctors suspect in every second inhabitant of the planet. Fermented foods are one of the best ways to enrich your diet and absorb much more nutrients.

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