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Why are some minerals absorbed more readily from animal foods than from plant foods?
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human nutrition
MyPlate, a revised set of dietary guidelines introduced by the U.S. Department of Agriculture (USDA) in 2011, divides the four basic food groups (fruits, grains, protein, and vegetables) into sections on a plate, the size of each section representing the relative dietary proportions of each food group. The small blue circle shown at the upper right illustrates the inclusion and recommended proportion of dairy products in the diet.
Minerals are generally absorbed more readily from animal foods than from plant foods because plant-based sources often contain substances that interfere with the absorption process.1
Key factors that reduce the bioavailability of minerals in plant foods include:
- Fiber and Anti-nutrients: Plant foods contain fiber and other compounds that can hinder absorption. Specifically, phytic acid—found in cereal grains and legumes—forms insoluble complexes with minerals, rendering them indigestible.12
- Oxalic Acid: Found in vegetables like spinach, oxalic acid binds to minerals such as calcium, significantly reducing the amount the body can absorb.13
- Chemical Environment: In contrast, animal-derived proteins can help stabilize certain minerals, such as iron, in complexes that are easier for the body to process.2
While plant-based minerals face these barriers, their absorption can be improved by dietary factors, such as the presence of vitamin C for iron or vitamin D for calcium.132