Biodisponibilidad de los alimentos
Un alimento tiene biodisponilidad, cuando los nutrientes que lo componen son fácilmente aprovechados por el organismo, después de que un porcentaje o fracción de estos pasa al torrente sanguíneo desde el tracto intestinal, donde llegan después de ser ingeridos por la persona.
No es un concepto fácil de entender porque no forma parte de nuestro uso cotidiano, pero si es de manejo recurrente entre quienes se mueven en el área de la salud y la nutrición. Saber de la biodisponibilidad de los alimentos es tan importante como lo es saber de la necesidad de los macronutrientes, que son aquellos que nos dan energía y deben ingerirse en grandes cantidades. Así como los micronutrientes, entre los que se cuentan las vitaminas, minerales y otras sustancias que consumidas en pequeñas dosis contribuyen a impulsar los procesos metabólicos que toda persona necesita.
Biodisponibilidad y bioaccesibilidad
Es sabido que si elegimos los alimentos correctos en una dieta equilibrada, abrimos la puerta a una vida más saludable. Si lo que consumimos es lo adecuado, tomando en cuenta nuestra condición de salud, edad y estado nutricional. Además del esfuerzo físico que empleamos a diario, entre otros aspectos que debemos tomar en cuenta, estamos trazando con éxito una existencia más sana y productiva.
Pero no todos los nutrientes que contiene aquello que ingerimos son igualmente biodisponibles y bioaccesibles. Si los nutrientes que componen nuestros alimentos son biodisponibles, entonces el organismo está sacando un aprovechamiento óptimo de estas sustancias. De allí la importancia de saber en qué porcentaje nuestro cuerpo las absorbe.
La biodisponibilidad de los alimentos depende de su bioaccesibilidad. La bioaccesibilidad es el máximo porcentaje que puede liberarse de la matriz del alimento en el tracto gastrointestinal o digestivo.
Debes preguntarte qué es la matriz de los alimentos: Son los componentes nutrientes y no nutrientes de los alimentos y sus relaciones moleculares. Es así como la forma en que está constituido aquello que nos llevaremos a la boca, la cantidad de grasa, las uniones entre los componentes y la forma química de estos, afecta su liberación en el organismo.
Factores que inciden en la biodisponibilidad de los alimentos
La biodisponibilidad de los alimentos varía de acuerdo a la etapa metabólica en la que se encuentre un nutriente, pero estos cambios también dependen de si es un macro o micronutriente. Ahora bien, al hablar de un macronutriente nos referimos a aquel que nos suministra energía a través de las calorías que aportan a nuestro organismo, por lo que nos vemos en la necesidad de consumirlos en grandes cantidades.
Son sustancias que además aportan la mayor parte de la energía metabólica que requerimos. Los principales macronutrientes son glúcidos (también denominados hidratos de carbono o carbohidratos). Lípidos (grasas, malas que impulsan el colesterol y los triglicéridos, o buenas como las contenidas en el aguacate, aceite, frutos secos…) y proteínas (carnes, huevos, pescado, esenciales para la nutrición y el crecimiento) En cuanto a los micronutrientes, debemos destacar que son las vitaminas y los minerales. Es decir, sustancias de carácter orgánico e inorgánico que ayudan a regular los procesos metabólicos y bioquímicos del organismo. Son ingeridas en pequeñas cantidades y a pesar de que cumplen una función esencial, no aportan energía.
La matriz de los alimentos, la naturaleza y cantidad de los macronutrientes, la actividad de las enzimas digestivas y la eficiencia del transporte en las células intestinales son factores que influyen en su aprovechamiento en nuestro organismo. Otros elementos que pueden afectar de manera general a la absorción de las vitaminas en el organismo son la edad, el sexo y ciertos desórdenes de salud (insuficiencia pancreática, fibrosis cística, enfermedad celíaca, infección por Helicobacter pylori, cáncer colorrectal, entre otros).
Biodisponibilidad de los nutrientes en los alimentos
Como hemos mencionado, no todos los nutrientes son liberados a la misma velocidad o en igual porcentaje en nuestro torrente sanguíneo. Recordemos que una vez que nos llevamos los alimentos a la boca, estos se mezclan con la saliva. Allí son sometidos a la actuación de las secreciones gástricas, que lo descomponen con su acidez, aunado a las enzimas estomacales necesarias para degradarlos. Es en ese momento, cuando pasan al estómago, donde juega un papel crucial la manera cómo se conforma la estructura de ese alimento, y la forma en que se relacionan los micronutrientes con el resto de los componentes que lo integran.
Un dato importante en cuanto a la biodisponibilidad de los macronutrientes, como los hidratos de carbono, las proteínas y grasas, por ejemplo, es que esta es generalmente bastante alta. Tanto así, que el organismo absorbe más del 90% de la cantidad ingerida. En cambio, el aprovechamiento de los micronutrientes como las vitaminas, los minerales y los fitoquímicos bioactivos (los flavonoides, los carotenoides, entre otros) sufre importantes variaciones.
Relevancia de la bioaccesibilidad y biodisponibilidad de los alimentos
La bioaccesibilidad y la biodisponibilidad cobran una relevancia significativa cuando existe alguna deficiencia de ciertos micronutrientes, o también para la fortificación y enriquecimiento de los alimentos, ya que la efectividad de cualquier nutriente deriva de su biodisponibilidad.
Un ejemplo relevante lo encontramos en la vitamina E, se encuentra en grandes concentraciones en las nueces, el germen de trigo, los aceites vegetales y en la lechuga, solo por citar algunos alimentos. La vitamina E es esencial para la salud humana porque participa en la modulación de la expresión genética, en la inhibición de la proliferación celular, en la agregación de las plaquetas y en la regulación de la masa ósea, sin contar otras funciones. Aunque la información que se tiene sobre la biodisponibilidad de la vitamina E es que se sabe que no sufre degradación al llegar al estómago y que sí se produce una liberación parcial de ella, por intervención de la enzima pepsina sobre el alimento que la contiene.
Una vez que el alimento ha llegado al intestino delgado, continúa la liberación de la vitamina de la matriz del alimento y se combina con las sales biliares, formando estructuras microscópicas diversas cuya distribución aún no es conocida del todo pero se cree que está involucrada en la eficiencia de absorción de la vitamina E.
Esta microscópica distribución es lo que contribuye a su solubilización en el intestino delgado, donde tiene lugar su absorción. Se ha comprobado que el porcentaje de absorción de esta Vitamina es amplio y que oscila entre el 10% y el 79%. La cantidad de grasa en la dieta determinará en gran medida el porcentaje de aprovechamiento en el organismo.
Es así que podemos decir que la eficiencia de absorción de la vitamina E depende de variables como: la matriz del alimento, la naturaleza y cantidad de los macronutrientes, la actividad de las enzimas digestivas y la eficiencia del transporte en las células intestinales. También influye el tipo de vitamina E que se trate, la que contienen los alimentos de manera natural o la que se usa en los suplementos.
El caso de la Vitamina E es solo un ejemplo de los muchos que podríamos explicar, si quieres mejorar tu salud y ganar calidad de vida no dudes en ponerte en manos de un profesional. Esperamos que os haya gustado.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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