How to Make Nutrients More Bioavailable in Your Diet

November 19, 2025 •

4 min read

It's a fact that not all nutrients from food are fully absorbed by the body, a concept known as bioavailability. Understanding how to make nutrients more bioavailable is key to getting the most nutrition from every meal.

Quick Summary

Optimize nutrient intake with food pairings and cooking strategies. This guide explains how to increase bioavailability through smart choices to support overall health.

Key Points

Pair Nutrients Strategically: Combine iron with Vitamin C and fat-soluble vitamins (A, D, E, K) with healthy fats for better absorption.
Employ Smart Cooking Techniques: Use methods like steaming or stir-frying with healthy fats to preserve or enhance nutrients, and save water from boiling to use in stocks.
Reduce Anti-Nutrients: Soaking and sprouting grains and legumes helps decrease phytic acid, making minerals like iron and zinc more available.
Prioritize Gut Health: A balanced microbiome, supported by probiotics and prebiotics, is essential for efficient nutrient absorption.
Chew and Hydrate Properly: Thoroughly chewing food and staying hydrated helps break down and transport nutrients for better assimilation.
Eat the Peel: The skin of many fruits and vegetables contains a high concentration of nutrients, so opt to eat it when possible.

The Science Behind Bioavailability

Bioavailability represents the proportion of a nutrient absorbed from the diet and used for normal bodily functions. It is affected by the form of the nutrient, interactions with other compounds, your genetics, and gut health. Minerals from animals are often absorbed more easily than those from plants because of compounds like phytates and oxalates in plants that can block absorption.

Understanding Absorption Inhibitors

Certain substances can bind to essential minerals and prevent your body from absorbing them. Phytates, in nuts, seeds, grains, and legumes, are a primary example. Tannins in tea and coffee, as well as too much calcium, can also interfere with iron absorption. Recognizing these inhibitors is the first step toward overcoming them with diet and preparation strategies.

Smart Food Pairings for Enhanced Absorption

Combining foods can increase bioavailability. Some nutrients help the body absorb others, a process called food synergy. Using these pairings can significantly improve the body's use of vitamins and minerals.

Pairing for Maximum Benefit

Iron + Vitamin C: The absorption of non-heme iron (from plants) increases when paired with vitamin C. Combining beans or spinach with lemon juice, bell peppers, or tomatoes is an excellent strategy.
Fat-Soluble Vitamins (A, D, E, K) + Healthy Fats: These vitamins are best absorbed with fat. Drizzling olive oil over a salad with spinach and carrots, or pairing salmon with kale, helps the body absorb the maximum amount of these vitamins.
Calcium + Vitamin D: Vitamin D is crucial for absorbing calcium, vital for bone health. Pairing a vitamin D supplement with milk or fortified yogurt can improve absorption.
Turmeric + Black Pepper: The compound curcumin in turmeric has anti-inflammatory properties, but is not easily absorbed. Adding piperine, in black pepper, can boost curcumin's bioavailability by up to 2,000%.
Zinc + Sulfur-Rich Foods: Zinc from plant sources can be more bioavailable with sulfur-containing compounds. Cooking chickpeas with garlic and onions, for example, improves zinc absorption.

Cooking Methods That Increase Bioavailability

How you cook food makes a big difference. Some nutrients are lost through cooking, while others become more available. Choose the right method for the right food.

Comparing Cooking Methods and Nutrient Retention


Cooking Method	Best For	Risk Factors	Nutrient Impact	Enhancement Examples
Steaming	Vegetables like broccoli, spinach	Minimal; can lose small amounts of water-soluble vitamins	Retains most heat-sensitive nutrients, like Vitamin C and B vitamins.	Keeps water-soluble vitamins intact; best method for nutrient retention.
Sautéing/Stir-frying	Vegetables like carrots, leafy greens	High heat for too long can degrade nutrients	Improves absorption of fat-soluble vitamins and phytonutrients (e.g., beta-carotene from carrots) when cooked in healthy fat.	Cooking carrots in oil dramatically increases beta-carotene absorption.
Boiling	Legumes, root vegetables (if water is consumed)	Significant loss of water-soluble vitamins and minerals into the water.	Can reduce phytate levels in legumes if water is discarded.	Boiling and simmering meat/vegetable stocks can retain vitamins and minerals that leach into the liquid.
Fermentation/Sprouting	Grains, beans, seeds, legumes	Requires time and controlled conditions	Reduces anti-nutrients like phytic acid, making minerals like iron and zinc more bioavailable.	Fermented foods like yogurt and kimchi introduce beneficial probiotics.
Microwaving	Vegetables	Potential for nutrient loss if overcooked	Fast cooking times and low water exposure help preserve nutrients like Vitamin C.	One of the best methods for retaining nutrients due to short cooking duration.

Dietary Habits to Improve Nutrient Uptake

Eating habits play a major role in bioavailability, besides food pairings and cooking.

The Importance of Proper Preparation

Soak Grains and Legumes: Soaking before cooking reduces phytic acid, improving absorption of zinc, iron, and magnesium. Overnight soaking can be effective for oats.
Chew Your Food Thoroughly: Chewing, with saliva and digestive enzymes, begins the breakdown process, making nutrients more accessible for absorption in the digestive tract.
Keep the Peel: The skin of fruits and vegetables, like potatoes, apples, and carrots, is rich in fiber and nutrients. Wash produce and eat it with the skin on whenever possible.
Stay Hydrated: Water is essential for transporting nutrients across the intestinal barrier and for a well-functioning digestive system. Drinking plenty of water aids nutrient absorption and prevents constipation.
Eat the Freshest Food Possible: Nutrients begin to degrade once produce is picked, especially water-soluble vitamins like C and B. Choosing fresh, seasonal, and local food can ensure higher nutrient content. Frozen vegetables, flash-frozen at their peak, are also a viable option.

The Role of Gut Health in Absorption

Your gut microbiome—the trillions of bacteria living in your digestive system—is critical for absorbing nutrients. An imbalance, or issues like inflammation or celiac disease, can cause malabsorption.

Consume Probiotics and Prebiotics: Probiotic-rich foods like yogurt, kefir, and kimchi add good bacteria to your gut. Prebiotics, a type of fiber in foods like onions, garlic, and oats, feed these healthy bacteria, creating a thriving environment for absorption.

For more information on dietary choices affecting absorption, see this article from MSU Extension.

Conclusion: A Holistic Approach to Nutrient Absorption

Optimizing bioavailability is not about one trick but a mix of mindful dietary habits, smart food preparation, and supportive food pairings. From combining iron-rich foods with vitamin C to incorporating healthy fats with fat-soluble vitamins, these small changes can have a significant impact. By reducing anti-nutrients through soaking and using the right cooking methods, you can unlock more nutrition in your food. Paying attention to your diet, supporting your gut health, and understanding the synergy between foods lets you get the maximum health benefit from your meals.

Frequently Asked Questions

Bioavailability measures how much of a nutrient is absorbed by the body and made available for use. It is affected by food sources, preparation, and other compounds.

To increase non-heme iron absorption from plants like beans and spinach, pair them with foods rich in Vitamin C, such as bell peppers, citrus fruits, or tomatoes.

No, cooking does not destroy all nutrients. While some water-soluble vitamins (like C and B) can be lost, cooking can also increase the bioavailability of other compounds, such as lycopene in tomatoes and beta-carotene in carrots.

Adding healthy fats, such as olive oil or avocado, to vegetables helps the body absorb fat-soluble vitamins (A, D, E, and K). These vitamins require fat to be properly assimilated by the body.

Anti-nutrients are compounds like phytates found in grains and legumes that can bind to minerals and inhibit their absorption. Soaking, sprouting, or fermenting can reduce their levels and improve mineral uptake.

For most people, a balanced and varied diet is the best way to get enough nutrients. While supplements can be helpful for deficiencies, it's best to focus on whole foods and proper preparation first, consulting a healthcare provider if needed.

A healthy gut microbiome is crucial for digestion and absorption. Consuming prebiotics (fiber) and probiotics (beneficial bacteria) can improve gut health and, in turn, enhance nutrient uptake.

A balance of both is best. Raw fruits and vegetables retain more water-soluble vitamins, while cooking can make certain nutrients, like lycopene and beta-carotene, more bioavailable. Variety is key.