Bioavailability is the portion of a drug or other substance that is absorbed and available at the target site of action. The concept of bioavailability is important when it comes to the absorption of different protein sources.
The most common forms of dietary protein are animal protein and plant-based protein. Basing on their ultimate purpose, the proteins are classified into complete and incomplete proteins. Any protein that is made up of all the required amino acids that the body cannot synthesize itself is complete. Meat, poultry, fish and dairy products such as eggs and cheese are classified as complete proteins. Examples of plant-based complete proteins include soy, quinoa, and chia. Incomplete proteins, on the other hand, lack one or more essential amino acids and must be consumed through a combination of different proteins.
Animal proteins provide the biggest amount of essential amino acids among all protein sources. Among them, dairy proteins are the best source of accessible amino acids because they are digested easily providing a high absorption rate.
Plant-based proteins such as grains, seeds, nuts and legumes contain all amino acids, but their essential amino acids are distributed between different sources and due to their fiber content it takes longer for them to be absorbed by the body, thus providing a lower bioavailability compared to animal proteins.
When it comes to the bioavailability of different protein sources, it is important to recognize that some sources are better than others. For example, dairy proteins are very easy to digest and provide maximum benefit, while plant-based proteins require extra effort in order to be absorbed by the body. Knowing this is important for any dietary plan as it will help to maximize the potential use of any protein source.
BIOLOGICAL VALUE (BV)
It is extremely important to choose high-quality sources of protein when possible. Knowing the biological value of different protein sources can help you make educated decisions about what to include in your diet.
The biological value (BV) is a measure of how efficiently your body can use the protein you consume. The higher the BV of a particular protein source, the more usable it is for the body. There are nine essential amino acids needed by the body that can not be produced itself and must come from dietary sources. The BV of a protein source is based on how many of these nine essential amino acids it contains and how well your body can utilize them.
Eggs are widely known as the highest quality source of protein available. They have a BV of 100, meaning all nine essential amino acids are present and your body can use them all efficiently. Milk, cheese, and yogurt have BVs of 80-90, and fish, beef, and chicken have BVs of 80-95. These animal sources of protein are all of high quality.
Plant-based protein sources have lower BVs. Soy protein has a BV of 74, whereas other plant proteins such as legumes, nuts, and grains have BVs in the 40-60 range. Although these sources provide some essential amino acids, their BV is lower because some of the amino acids are not present or not as digestible. Vegetarians and vegans should consume a variety of plant proteins throughout the day in order to get all the essential amino acids they need.
Knowing the BV of the foods you eat can help you choose the best sources of protein for your diet. High-BV protein sources such as eggs, dairy, fish, beef, and chicken should be prioritized, while lower-BV sources such as soy, legumes, nuts, and grains should be consumed in combination to ensure optimal intake of all nine essential amino acids. Eating a combination of different protein sources will help ensure your body gets all the protein it needs to function properly.
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