The Bioavailability Factor

Just because a food is packed with nutrients and comes from nature doesn't mean it's automatically optimal for us.

The real question is: Can your body break it down and absorb those nutrients effectively?

When it comes to digestion and nutrient absorption, not all foods are optimal.

Bio-Availability

Some foods are more "ready-to-use," (=high bioavailability) while others need to be broken down first, requiring extra energy. (low bio-availability)

Many plant-based foods, for example, don't provide protein and key nutrients in their most absorbable form, making the bio-availability low. This means the body must work harder to convert nutrients into usable forms. And the more steps involved in processing nutrients, the higher the risk of generating byproducts that might contribute to inflammation and oxidative damage. This can put extra strain on your metabolism and lead to inefficiencies, contributing to nutrient deficiencies, even on a nutrient-rich diet.

Some examples:

The omega-3 content in nuts and seeds is highly overestimated. While they're often marketed as a great source of omega-3, they primarily contain ALA (alpha-linolenic acid), a plant-based form of omega-3. The problem is that ALA has a very low conversion rate in the body—only about 5-10% is converted into the more usable forms of omega-3, EPA and DHA.

This makes nuts and seeds an inefficient source of omega-3 compared to animal-based sources like grass fed meat, eggs and fish, which provide EPA and DHA directly, bypassing the need for conversion.

Carrots are often praised for their vitamin A content, but the truth is, they provide vitamin A in the form of beta-carotene, a precursor that needs to be converted by the body into retinol (the active form of vitamin A). The catch is, this conversion process is inefficient—your body may only convert about 10-20% of the beta-carotene in carrots into retinol. Animal-based foods like liver, eggs, and dairy provide retinol directly, which the body can use right away without needing to convert it.

Nutrient Density

Not all "healthy" foods are equal when it comes to nutrient density. Nutrient-dense foods provide more essential nutrients per calorie, supporting metabolism and cellular energy levels.

While vegetables are often seen as the cornerstone of a healthy diet, many are mostly made up of water and fiber, with fewer nutrients per calorie than you'd expect. Despite being rich in vitamins and minerals, they have low bio-availability and often require large servings to meet your nutrient needs. This is why focusing on veggies can leave big gaps in nutrient levels.

Digestibility

When digestibility is low, the body has a harder time breaking down and absorbing nutrients, resulting in less energy, ATP, and fewer nutrients being absorbed. Factors like high fiber or complex proteins can make digestion more difficult, hindering your body’s ability to get the nutrients it needs.

Excess fiber, especially from raw veggies, grains, and legumes, can slow nutrient absorption and irritate the gut, reducing nutrient availability. 

Complex plant proteins, like those in grains and legumes, can be tough to digest and may contain inhibitors that block proper digestion. These proteins are often bound to fibers, making it harder for your body to break them down and absorb the nutrients. As a result, they’re not as effective a protein source since your body struggles to access and utilize them.

These undigested proteins can also cause gut irritation, leading to bloating, gas, and inflammation. Over time, this can contribute to leaky gut, where harmful substances enter the bloodstream, causing low grade chronic inflammation in the body. Poor digestion also creates metabolic waste, putting extra strain on the liver and kidneys.

Anti-Nutrients

Anti-nutrients are naturally occurring compounds found in many plant foods that can interfere with nutrient absorption and digestion. Substances like lectins, phytates, oxalates, and tannins can bind to important minerals like calcium, magnesium, and zinc, preventing the body from properly absorbing them and potentially leading to deficiencies.

While some plants are still healthy in moderation and when prepared properly, high levels of anti-nutrients can stress the digestive system and hinder nutrient utilization, particularly when consumed in large amounts or without proper preparation, such as soaking, fermenting, or cooking. For example, phytates in grains and legumes can block iron absorption, while oxalates in foods like spinach can bind to calcium, potentially contributing to kidney stones in some individuals.

Nuts and seeds also contain significant amounts of anti-nutrients, which can reduce the bioavailability of essential minerals like zinc, magnesium, and calcium. While they provide some beneficial micronutrients, excessive consumption—especially without proper preparation—can contribute to mineral imbalances and digestive discomfort.

Focus on nutrient-dense, bioavailable sources that are easy to digest – your metabolism will thank you.