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Why can minerals from some plant foods be harder for the body to absorb?

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Illustration of a vegan food pyramid divided into four sections: whole grains at the base, followed by vegetables, then fruit, and legumes at the top, with recommended daily servings and images of representative foods in each group. — vegetarianism A vegan food pyramid, which excludes meat and animal products.

Minerals from plant foods can be harder for the body to absorb compared to those from animal sources due to the presence of specific substances that interfere with the absorption process.1

Key factors include:

Phytic Acid: Found primarily in cereal grains and legumes, this substance forms complexes with minerals, rendering them insoluble and indigestible.1
Oxalic Acid: Present in foods like spinach, this acid binds to minerals such as calcium, significantly reducing the percentage that the body can absorb.1
Dietary Fibre: Plant foods contain fibre and other compounds that can physically or chemically interfere with the uptake of essential minerals.1

While these factors can inhibit absorption, the body's ability to utilize minerals from plants can be influenced by other dietary components. For instance, the presence of vitamin C can enhance the absorption of nonheme iron from plant sources, and adequate vitamin D levels improve calcium absorption.1