Your body doesn't absorb everything you swallow. That's the concept behind bioavailability: The percentage of a nutrient that’s absorbed and available for your body to use.⁠ ⁠ Several factors determine how well you absorb a given nutrient: ⁠ ⚡ Compounds in food — like phytic acid in grains and legumes — can reduce mineral absorption. ⁠ ⚡ Cooking method matters. For example, steaming preserves more folate than boiling. ⁠ ⚡ Your individual gut health plays a role. Conditions like irritable bowel syndrome (IBS), celiac, or chronic stress can impair nutrient absorption.⁠ ⁠ The good news? Nutrients work together naturally in whole foods — a concept researchers call "food synergy":⁠ ⚡ Vitamin C enhances iron absorption. (Broccoli contains both.)⁠ ⚡ Vitamin D boosts calcium uptake. (Salmon with bones delivers both.) ⁠ ⚡ Fat-soluble vitamins (A, D, K, E) absorb better when eaten with fat. (Eggs contain all of these.) ⁠ ⚡ Zinc and copper compete for absorption — mega-dose one and the other loses. Eating whole foods that naturally contain both helps keep absorption balanced. (Shellfish and red meat contain both.)⁠ ⁠ When you eat a variety of whole foods, these synergies happen automatically. Build your meals around nutrient-dense whole foods, and your body will handle the rest. Link in bio to learn more about bioavailability.