Bioavailable Micronutrients
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Bioavailable Micronutrients
Beyond the essential vitamins and minerals, there are thousands of health-giving and protective compounds in plant, mushroom, seaweed, and animal foods from which we can benefit. Examples are curcumin in turmeric root that is anti-inflammatory (Roizman, 2021, p. 1), enolinate in olive leaves that is antimicrobial (Beelman, Kalaras, & Richie, 2019, p. 16), and glutathione in mushrooms that is an antioxidant (Nasri et al., 2014, p. 2). There continues to be break-through discoveries of the nutrition we obtain from natural foods.
A diverse diet of natural foods can furnish us with an ample supply of bioavailable micronutrients especially when traditionally prepared. Weston A. Price, D.D.S., in researching the traditional diets of high-immunity groups of indigenous people during the 1930’s, observed how they prepared their meals to unlock the nutrients in foods. Dr. Price found that cornerstone to indigenous practices worldwide was homemade, whole-animal gelatinous broths that were cooked for many hours to release the minerals from the bones, ligaments, and cartilage (Fallon-Morell & Enig, 2001, p. xxi). Traditional diets also included soaked, sprouted, fermented, or naturally leavened raw seeds, nuts, grains, and legumes to neutralize naturally occurring anti-nutrients (e.g., phytates, tannins) and increase the micronutrients. The enzymes and friendly bacteria (probiotics) in raw fermented foods aid in breaking down food in the digestive tract, make the nutrients more bioavailable for absorption into the blood and lymph systems, and assimilation into our cells and tissues (WAPF, 1999).
Nourishing ourselves hinges on the bioavailability of micronutrients in the food we eat. In addition to the fundamental macro-nutrients, protein, fat, and carbohydrates, we need an array of micronutrients including:
- Fat-soluble vitamins A, D, E, and K
- Water-soluble vitamins thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin (B6), biotin, folate, vitamin B12, vitamin C, choline, and carnitine
- Major minerals (calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium) in quantities of more than 100 micrograms per day (Murray & Pizzorno, 2005, p. 115).
Beyond the essential vitamins and minerals, there are thousands of health-giving and protective compounds in plant, mushroom, seaweed, and animal foods from which we can benefit. Examples are curcumin in turmeric root that is anti-inflammatory (Roizman, 2021, p. 1), enolinate in olive leaves that is antimicrobial (Beelman, Kalaras, & Richie, 2019, p. 16), and glutathione in mushrooms that is an antioxidant (Nasri et al., 2014, p. 2). There continues to be break-through discoveries of the nutrition we obtain from natural foods.
A diverse diet of natural foods can furnish us with an ample supply of bioavailable micronutrients especially when traditionally prepared. Weston A. Price, D.D.S., in researching the traditional diets of high-immunity groups of indigenous people during the 1930’s, observed how they prepared their meals to unlock the nutrients in foods. Dr. Price found that cornerstone to indigenous practices worldwide was homemade, whole-animal gelatinous broths that were cooked for many hours to release the minerals from the bones, ligaments, and cartilage (Fallon-Morell & Enig, 2001, p. xxi). Traditional diets also included soaked, sprouted, fermented, or naturally leavened raw seeds, nuts, grains, and legumes to neutralize naturally occurring anti-nutrients (e.g., phytates, tannins) and increase the micronutrients. The enzymes and friendly bacteria (probiotics) in raw fermented foods aid in breaking down food in the digestive tract, make the nutrients more bioavailable for absorption into the blood and lymph systems, and assimilation into our cells and tissues (WAPF, 1999).
References
Beelman, R.B., Kalaras, M.D., Richie, J.P. (2019). Micronutrients and bioactive compounds in mushrooms. Nutrition Today, 54(1). Retrieved from: https://rodaleinstitute.org/wp-content/uploads/Micronutrients_and_Bioactive_Compounds_in-Mushrooms.pdf.
Fallon-Morell, S., Enig, M. G. (2001). Nourishing Traditions. (2nd edition). Washington, D.C.: New Trends Publishing, Inc.
Murray, M. & J. Pizzorno. (2005). The Encyclopedia of Healing Foods. New York: NY: Atria Books.
Nasri, H., Sahinfard, N. Rafieian, M., Rafieian, S. Shirzad, M., Rafieian-kopaei, M. (2014). Turmeric: a spice with multifunctional medicinal properties. Journal of HerbMed Pharmacology, 3(1): 5-8.
Roizman, Tracey. (2021). Benefits of olive leaf extract. SFGate (website). Retrieved from: https://healthyeating.sfgate.com/benefits-olive-leaf-extract-6376.html.
WAPF. (1999). Timeless principles of healthy traditional diets. Washington, D.C.: The Weston A. Price Foundation (website). Retrieved from: https://www.westonaprice.org/health-topics/abcs-of-nutrition/principles-of-healthy-diets-2/.
Beelman, R.B., Kalaras, M.D., Richie, J.P. (2019). Micronutrients and bioactive compounds in mushrooms. Nutrition Today, 54(1). Retrieved from: https://rodaleinstitute.org/wp-content/uploads/Micronutrients_and_Bioactive_Compounds_in-Mushrooms.pdf.
Fallon-Morell, S., Enig, M. G. (2001). Nourishing Traditions. (2nd edition). Washington, D.C.: New Trends Publishing, Inc.
Murray, M. & J. Pizzorno. (2005). The Encyclopedia of Healing Foods. New York: NY: Atria Books.
Nasri, H., Sahinfard, N. Rafieian, M., Rafieian, S. Shirzad, M., Rafieian-kopaei, M. (2014). Turmeric: a spice with multifunctional medicinal properties. Journal of HerbMed Pharmacology, 3(1): 5-8.
Roizman, Tracey. (2021). Benefits of olive leaf extract. SFGate (website). Retrieved from: https://healthyeating.sfgate.com/benefits-olive-leaf-extract-6376.html.
WAPF. (1999). Timeless principles of healthy traditional diets. Washington, D.C.: The Weston A. Price Foundation (website). Retrieved from: https://www.westonaprice.org/health-topics/abcs-of-nutrition/principles-of-healthy-diets-2/.
Amy Wing, Holistic Health Educator,
Nature’s Hearth
Website: www.naturesheart.net
Email: ajw.habitat@gmail.com
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