How much of the food you eat can your body actually use?
Quick Answer
There is no single percentage of food nutrients that the body can use. Bioavailability depends on the nutrient, food type, preparation, food pairings, and individual factors.
This article is for general education and is not a substitute for personalized medical or nutrition advice. Consult a qualified healthcare professional about your individual needs.
What Nutrient Bioavailability Means
Bioavailability is the measure of how much of a nutrient is absorbed and available for the body to use, influenced by the nutrient, food preparation, pairings, and individual biology.
Why Is It Harder to Use Some Nutrients?
Some foods contain substances like phytates in whole grains, beans, nuts, and seeds that bind minerals and reduce absorption. Individual factors such as age, health status, medications, and digestive health also alter nutrient needs and usage.
Kitchen Tricks That Can Help
Soak, sprout, ferment
Soaking, sprouting, and fermenting reduce phytates in certain foods, potentially improving mineral availability and digestibility.
Pair foods with intention
Heme iron from animal foods is more bioavailable than nonheme iron, but vitamin C enhances nonheme iron absorption (e.g., pairing lentils with peppers, tomatoes, or citrus). Reference: NIH Office of Dietary Supplements Iron Fact Sheet.
Add a little fat
Fat-soluble nutrients (vitamins A, D, E, K, and carotenoids) absorb better when consumed with dietary fat like olive oil, avocado, or tahini.
Cook thoughtfully
Cooking softens plant cell walls to release some nutrients while potentially reducing others, making a variety of raw and cooked foods ideal.
A Few Cautions
Self-supplementing can backfire, especially with iron and fat-soluble vitamins. Consult a healthcare professional for testing and personalized guidance if a deficiency is suspected.
Related Nutrition Reading
Frequently Asked Questions
Does my body absorb every nutrient I eat?
No. Absorption varies by nutrient, food preparation, food combinations, and individual factors.
Should I avoid foods that contain phytates?
Not simply because they contain phytates, as whole grains, beans, nuts, and seeds provide helpful nutrients.
What should I pair with plant-based iron?
Vitamin C-rich foods, such as peppers, tomatoes, or citrus.
Are raw vegetables always better than cooked vegetables?
No, cooking makes some nutrients more accessible while reducing others.
Should I take supplements if I suspect a deficiency?
Ask a qualified healthcare professional about testing and personalized guidance before supplementing.
Sources and Further Reading
Originally published . Updated October 2026.
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