Just because you’re eating a food doesn’t necessarily mean you’re taking full advantage of its nutritional properties.
In fact, bioavailability – the amount of a substance that our bodies absorb and actively use – is quite poor among many of the compounds suspected of playing key roles in reducing cancer risks.
Fortunately, food preparations and different pairings in meals can help improve how our bodies take advantage of the foods we eat. Use our table below to learn more.
| Carotenoids including lycopene and beta-carotene |
| Isothiocyanates |
| Anthocyanins |
| Melatonin |
| B vitamins |
| Vitamin D |
| Kaempferol |
| Luteolin |
| Naringenin |
| Astaxanthin |
| Eicosapentanoic acid (EPA) |
| Oleanolic acid |
| Curcumin |
| Lentinus edodes (lentinan) |
| Piperine |
| Zerumbone |
| gamma-Linolenic acid (GLA) |
| Resveratrol |
| Selenium |
Carotenoids including lycopene and beta-carotene
FOOD SOURCES
Colorful fruits and vegetables: tomatoes (especially cooked), leafy greens, carrots, watermelon, papaya, grapefruit, peppers, guava, asparagus, purple cabbage, squash, green peas, broccoli, Brussels sproutsBIOAVAILABILITY
Absorption requires some fat. As little as 3-5 grams will do, that's about a teaspoon or a little more of vegetable oil. Cooking, chopping, and pureeing can enhance uptake making a pasta sauce a great source of lycopene.Good evidence
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