Bioavailability of nutrients

How preparation and combination promote absorption

Plant-based foods contain a variety of important vitamins, minerals, and phytochemicals. For the body to optimally absorb and utilize these nutrients, their bioavailability is crucial. Especially in a vegan diet, it's crucial to know how nutrients are utilized in the body and which preparation techniques improve their absorption.

Many nutrients are present in plant-based foods in bound form. Furthermore, certain natural ingredients such as phytic acid or oxalates can limit their availability. However, through targeted measures in the processing and composition of meals, this effect can be significantly reduced, in line with a nutrient-optimized, plant-based diet for children.

Fat-soluble vitamins and phytosubstances

Certain vitamins and phytochemicals require fat to be absorbed by the body. Breaking them down through heat or fine grinding also helps make these substances more accessible.

Important nutrients:

- Beta-carotene (vitamin A precursor)

- Vitamin D

- Vitamin E

- Vitamin K1

- Carotenoids such as lycopene

- Curcumin from turmeric

Promoting techniques:

Added fat: Carrots with avocado or olive oil improve the absorption of beta-carotene.

Heating: Cooked tomatoes release more lycopene, curcumin is activated by heat.

Piperine: An active ingredient in black pepper that significantly improves the absorption of curcumin.

Example:
A tomato-coconut curry with turmeric and black pepper combines fat, heat and piperine, thus increasing the absorption of several fat-soluble substances.

Water-soluble vitamins

These vitamins are particularly sensitive to heat and light. They dissolve easily in cooking water and can be lost if cooked improperly.

Important nutrients:

- Vitamin C

- B vitamins (B1, B2, B6, B12, folate)

Promoting techniques:

Gentle steaming: Protects sensitive vitamins better than long boiling in water.

Raw consumption: Especially fruits and vegetables with a high vitamin C content, such as peppers or kiwi.

Added acid: A splash of lemon juice can help stabilize vitamin C.

Example:
Steamed broccoli with fresh lemon juice provides B vitamins and at the same time activates the absorption of iron through the vitamin C it contains.

Minerals and antinutritive substances

Plant-based foods often contain so-called storage compounds such as phytic acid or oxalates. These can bind minerals and thus inhibit their absorption. Certain techniques help break these bonds.

Important minerals:

- Iron (non-heme iron)

- Calcium

- Magnesium

- Zinc

Inhibitory substances:

Phytic acid: Found in nuts, seeds and whole grains.

Oxalates: Particularly found in spinach, chard and rhubarb.

Promoting techniques:

Fermentation: Breaks down phytic acid and makes minerals more available.

Soaking and sprouting: Activates the plant's own enzymes that break down the inhibitors.

Vitamin C: Promotes the absorption of plant-based iron, especially in combination with raw foods such as peppers or citrus fruits.

Example:
A sourdough bread with fresh spinach and lemon juice improves iron absorption through fermentation and simultaneous vitamin C intake.

Enzymes as natural helpers

Enzymes are biological tools that break down nutrients, making them more easily digestible. Many of them are created or activated by natural processes such as germination or fermentation.

Important enzymes:

Phytase: Breaks down phytic acid, improves the absorption of iron, calcium and zinc.

Amylases and proteases: Help break down carbohydrates and proteins.

Bromelain and papain: Enzymes from pineapple and papaya that make protein easier to digest.

Promoting techniques:

Fermentation: Sauerkraut, kimchi or miso contain activated enzymes and improve the availability of minerals.

Sprouting: Makes grains and legumes easier to digest and more nutritious.

Example:
A small spoonful of raw sauerkraut as a side dish promotes digestion through live enzymes and improves the absorption of important micronutrients.

Phytochemicals: Secondary plant substances with potential

These compounds have antioxidant, anti-inflammatory, or immunomodulatory properties. Many of them become more readily available through preparation.

Important phytosubstances:

- Flavonoids

- Polyphenols

- Glucosinolate

- Catechins

Promoting techniques:

Heating: Releases sulforaphane from broccoli, for example.

Combination with fat: Promotes the absorption of fat-soluble phytochemicals such as quercetin from onions or peppers.

Fermentation: Changes the chemical structure and makes many substances more usable.

Example:
Steamed broccoli with cold-pressed olive oil provides sulforaphane and antioxidants in optimal form.

Synergies between foods

Individual nutrients are more effective when consumed together. These interactions can be utilized in a targeted manner.

Examples of synergies:

- Iron together with vitamin C

- Calcium with vitamin D

- Curcumin with piperine

- Carotenoids with vegetable fat

Conclusion: Knowledge that works in everyday life

Bioavailability is a key concept for a nutrient-rich, plant-based diet. Choosing foods carefully and preparing them properly can significantly improve the absorption of many vitamins and minerals.

In the SchmatzGut kitchen, we incorporate these findings into every dish. This creates a nutritional concept that is not only based on scientific principles, but can also be implemented in everyday life, for healthy children who are optimally nourished and enjoy eating.