Top Food Nutrient Combinations
Learn about the important food combinations for optimum nutrient absorption.
Getting the most nutrition out of your kitchen fridge or backyard garden can be as easy as applying a few main principles. While some nutrients taken together improve the absorption of others, some nutrients can inhibit absorption all together.
Foods that Complement Absorption
Vitamin C and Iron
Iron comes in two forms, heme and non-heme. Non-heme iron is the found in plants and is not as well absorbed as heme iron found in animal products. Vitamin C helps switch iron to the ferrous state, which is easier absorbed.
Examples:
- Add beets to a shake or meal
- Squeeze a fresh orange or lemon on top of a spinach salad
- Add sliced strawberries to any breakfast cereal; hot or cold
- Add green peas to your kidney bean salad
Calcium, Magnesium and Vitamin D
Vitamin D acts like a traffic controller guiding calcium into your bone to make them strong. Since Vitamin D is hard to obtain in sufficient quantities from the sun a supplement is best recommended to take alongside Calcium.
Fat soluble Vitamins and Fat
Fat soluble vitamins include Vitamins A, D, E and K which require fat to be present to be ideally absorbed in the body.
Examples:
- Olive oil drizzled on baked sweet potatoes
- Unsalted almonds or walnuts as a great afternoon snack
- Mashed avocado spread on whole grain toast
- Pine nuts sprinkled on asparagus or broccoli
Foods that Inhibit Absorption
Calcium and Iron
These minerals bind together preventing absorption in the body. A study published in the American Journal of Clinical Nutrition revealed a dose of 165 mg of Calcium (in Milk form) reduced iron absorption as much as 50-60%. It is recommended for Calcium to be taken at bedtime for not only improved absorption but a better sleep too for its muscle relaxing properties.
Example items to not combine:
- Broccoli with Kidney Beans
- Kale with Lentils
Oxalic Acid and Calcium or Magnesium
Oxalic acid binds to calcium to form insoluble salts that cannot be absorbed. It too hampers the absorption of Magnesium.
Example items to not combine:
- Almonds or cashews with Sesame seeds
- Spinach and fortified soy/rice milk
Phosphoric Acid and Calcium
Phosphoric acid binds to calcium in the intestine forming calcium phosphates which are not absorbed.
Example:
- Limit pop consumption which is extremely high in phosphoric acid and only drink away from Calcium rich beverages like fortified soy milk.
About the Author
Health Benefits of Castor Oil Packs: What You Need to Know
Castor oil packs have been used for centuries as a natural remedy to support overall wellness. Countless people use them for pain relief, skin health, and even to support liver function. Simply soaking a cloth in castor oil and applying it to the skin, these packs are believed to help with detoxification, reduce inflammation, and promote better digestion. While castor oil packs are a relatively simple and gentle healing tool, understanding their proper use is essential to maximizing benefits and minimizing potential side effects.
What is Castor Oil?
Extracted from the seeds of the Ricinus communis plant, castor oil has been valued for centuries across various cultures for its medicinal and industrial applications. This castor plant, native to Africa, India, and the Mediterranean region, has become one of the world’s oldest cultivated crops. The oil pulled from these seeds is rich in ricinoleic acid, a monounsaturated fatty acid believed to be responsible for many of its therapeutic properties.
Historically, castor oil’s use dates back to ancient Egypt, where it was documented in medical papyri around 1550 BCE, primarily as a laxative to relieve constipation. Over time, its applications have diversified:
- Laxative Properties: Castor oil is approved by the Food and Drug Administration (FDA) as a stimulant laxative. It works by stimulating nerves in the gastrointestinal tract and increasing bowel movements, which helps relieve occasional constipation.
- Skin Care: It serves as a moisturizer to treat or prevent dry, rough, scaly, or itchy skin and minor skin irritations.
- Wound Healing: The oil contains antibacterial and antimicrobial properties that may aid in speeding up wound healing, especially when combined with other substances.
- Anti-Inflammatory Properties: Castor oil may help reduce inflammation and possibly improve blood flow of the lymphatic system.
- Hair Care: It’s commonly used in hair products to condition and moisturize hair, promoting hair growth and overall hair health.
