I want to talk about micronutrients, those vital vitamins and mighty minerals that enable our bodies to function. In particular, I'd like to emphasize bioavailability. This is defined as "the degree and rate at which a substance is absorbed into a living system or is made available at the site of physiological activity" by Webster. Knowing the bioavailability of any given nutrient tells you the percentage of its content that our bodies are able to utilize. For example, let's say there are 6900 mg of Vitamin C in an orange. If the bioavailability was 10%, we would absorb 690 mg.
This concept is critical to understand, particularly for people with dietary limitations. It is vital that we take in adequate amounts of each vitamin and mineral. Some requirements are easier to satisfy than others, and some deficits have more detrimental effects. There are a mind- boggling number of things that affect the bioavailability of any given nutrient. I'd like to trek through a couple examples :)
Iron
This mineral is essential to our circulatory systems, as it helps move oxygen through the bloodstream. It is responsible for ensuring that body tissues are adequately supplied. Low levels of iron lead to feelings of lethargy and light- headedness.
This nutrient comes in two forms, heme and non- heme. The heme form is highly available to our bodies and can be found in meat. The non- heme, in contrast, is difficult for our bodies to absorb. This form exists in things such as spinach, cashews, and legumes. Vegetarians are advised to consume 1.8 times more iron than meat- eaters, because they take in less with each bite. (Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/)
In a crazy twist of fate, iron is more bioavailable when coupled with Vitamin C and LESS so when taken with caffeine. In order to maximize absorption, separate your coffee and your bacon ;)
Fiber
Fiber presents a conundrum. It diminishes the bioavailability of MOST micronutrients. This seems like an oxymoron, as fibrous veggies are fantastic sources of vitamins and minerals. This speaks to an important point: too much of anything can incur harm. Stick to the RDA of fiber, 25-30 grams/day. (Source: https://www.ucsfhealth.org/education/increasing_fiber_intake/).
Antioxidants Post- Workout
Antioxidants include vitamins such as the B's, C, betacarotene, and E. They are crucial players in reducing cell damage by combatting dangerous free radicals. They also help to reduce systemic inflammation. (Source: https://medlineplus.gov/antioxidants.html).
Generally speaking, reducing systemic inflammation is a great thing. However, inflammation after a challenging workout is NORMAL. It teaches our bodies to tolerate higher levels of stress without experiencing repercussions. Taking multivitamins that include antioxidants (most do) is therefore NOT advised post- workout. Don't waste all the goodness!
Calcium
Calcium is another challenging mineral. It is the micronutrient that allows to build and sustain healthy bone mass. It is essentially impossible to take in adequate amounts through a vegan diet, especially because things like protein, salt, and caffeine limit its absorption. Individuals who consume dairy are likely doin' great, but strict vegans may want to consider a supplement. (Source: )
Many plants contain oxylate and phytate, both of which inhibit calcium uptake. High oxylate veggies include spinach, beets, and nuts. Bananas, cauliflowers, mushrooms are low oxylate alternatives. Another benefit of cautious oxylate consumption is a reduced risk of kidney stones! (Source: http://kidneystones.uchicago.edu/how-to-eat-a-low-oxalate-diet/).
So, I'll leave you with this. Micronutrients are critical to healthy functioning. We can obtain much of what we need through a diverse diet, rich in color and texture. Careful food pairings and daily multivitamins are powerful tools. Let's werk, twerk, and thrive in these bodies we're given.
