How do bioavailability and bioaccessibility affect your diet?

Pairing of foods is very important in the bioavailability of nutrients to the body. Random eating of even healthy foods does not correlate with its availability of nutrients to the body. For example: Plant sources of iron needs to be paired with Vit C, similarly iron and calcium rich foods should not be eaten together as they compete for absorption at the intestinal site.

Bioavailability is like how well your body grabs the good stuff from the food. Some foods are super easy for your body to use, like a fast track. Others need a bit more work. It's basically your body's way of rating how easy it is to get the good nutrients.

Bioavailability refers to the proportion of a nutrient or substance that enters the bloodstream and is available for use or storage in the body after it has been absorbed through the digestive system. In simpler terms, it measures how much of a nutrient from ingested food or supplements actually reaches the body's circulation and can be utilized by cells. Factors influencing bioavailability include the form of the nutrient, the food matrix, and interactions with other compounds in the digestive system. Understanding bioavailability is crucial in assessing the effectiveness of nutrient absorption and utilization in the body.

It's about how easily your body can get to the nutrients before digestion. Imagine it as the opening act before the main show of absorption. So, it's all about how friendly those nutrients are when your body first meets them

Bioaccessibility refers to the proportion of a nutrient or bioactive compound in food that is released from the food matrix and becomes available for absorption during the process of digestion. It measures how much of a nutrient is released and can be potentially absorbed by the body after digestion has taken place. Some nutrients are encapsulated within the structure of food, and the extent to which they are released during digestion impacts their bioaccessibility. Factors such as food processing, cooking methods, and the presence of other compounds can influence the bioaccessibility of nutrients. Understanding bioaccessibility is important for assessing how effectively the body can access and absorb nutrients from the foods we consume.

Bioaccessibility is about how easily your body can access nutrients before digestion. Bioavailability kicks in, measuring how well your body can absorb and use those nutrients. They're like a tag team ensuring you get the most out of what you eat.

Bioavailability focuses on the absorbed nutrient's usability in the body, while bioaccessibility pertains to its release from the food matrix during digestion. Bioaccessibility influences bioavailability—the efficient release of nutrients from food affects how much is absorbed and utilized by the body. Both concepts are integral to understanding nutrient absorption and utilization during digestion.

Efficiency Boost: Bioaccessibility ensures nutrients are ready for action right from the get-go, making it easier for your body to start the absorption process. Optimal Use: Bioavailability steps in to make sure your body doesn't just get a glimpse but actually absorbs and uses those nutrients effectively, giving you the most bang for your nutritional buck. So, they team up to make sure your body doesn't miss out on the good stuff in your food.

Mix It Up: Combine foods wisely. Some nutrients are like BFFs and help each other get absorbed better. Like iron with vitamin C—it's a power combo. Be Fat Friends: Healthy fats can be your wingmen. They can enhance the absorption of fat-soluble vitamins like A, D, E, and K. So, sprinkle some nuts or olive oil on your salad. Chew the Talk: Chew your food well. It's not just grandma's advice; it actually helps in breaking down food, making it easier for nutrients to be released. Go Fermented: Fermented foods, like yogurt or kimchi, can be nutrient ninjas. They might improve bioavailability by pre-digesting some compounds.

Spinach and Lemon Tag Team: The iron in spinach gets a bioavailability boost when you pair it with vitamin C from lemon. It's like they high-five for better absorption. Golden Turmeric Combo: Turmeric's active compound, curcumin, teams up with black pepper. The pepper contains piperine, enhancing the bioavailability of curcumin. Spice synergy! Eggs and Veggies Fiesta: The fat in egg yolk helps your body absorb fat-soluble vitamins from veggies like in a salad. It's like a nutrient celebration!

A good example for this title is the tendency of phytic acid found in cereal bran or oxalic acid found in some vegetables such as spinach, to create insoluble complexes with some of minerals such as iron, which reduces their absorption and bioavailability.