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November 10, 2009

Bioavailability

Bioavailability is the rate at which or degree to which a nutrient is absorbed and made available for physiological processes. Wise Bread (living large on a small budget) suggests ways for increasing the nutrient availability in the foods we eat every day.

Here are five suggestions:
1) Add lemon to your green tea: increases the availability of catechins, one of the health promoting substances in green tea.
2) Drink orange juice with your meal: changes non-haem iron which is not readily absorbed into haem iron (the kind found in red meats--so this is a good strategy for vegetarians).
3) Cook carrots and tomatoes: turns the lycopene in tomatoes to trans-lycopene, a form more readily absorbed by the body. Cooking carrots makes their beta-carotenes more available.
4) Put healthy fats in your salad: add avocado and/or olive oil to your salads to increase the absorption of fat soluble vitamins such as lycopene, beta carotene, and lutein.
5) Eat black pepper: The piperine in it increases the bioavailability of many substances through a bunch of cool processes, which results in more nutrients reaching your cells.

With food costs increasing and reports about micronutrients in our food waning, it's makes sense to get the most out of healthy eating as possible.

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Posted by linda at November 10, 2009 7:34 AM

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