Mineral utilization depends on the mineral and the meal's composition, not just the amount a food contains. Cooking, soaking, sprouting, and fermentation have effects that vary with the food and method; not every process increases absorption of every mineral.
Preparation methods. Phytate in grains and legumes can reduce absorption of some minerals, particularly zinc. Appropriate preparation methods can reduce phytate, but this does not let you calculate an absorption increase for a particular meal. Do not rely on a recommendation that boiling milk necessarily improves calcium absorption.
Sprouting and safety. Raw or lightly cooked sprouts can carry harmful bacteria. Cook sprouts thoroughly. Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw or lightly cooked sprouts; washing does not eliminate the risk.
Fermentation. Foods such as yogurt and sourdough bread can add variety. Do not prolong fermentation solely to improve mineral absorption; follow a reliable recipe's conditions.
Iodized salt. Do not assume that sea salt or rock salt provides iodine; check whether the label says it is iodized. Do not increase salt intake to obtain iodine. A varied diet is preferable to relying on one preparation method.