Top Food Nutrient Combinations

Atención Plena En Tu Alimento

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.


Next Article

The Best Supplements & Herbs to Nurture Your Liver & Kidneys

You’ve finally decided to nurture your liver and kidneys. You might be looking for the best liver detox or how to successfully flush your kidneys and liver. You might be wondering, “What does the liver do?” or “What are the best herbs for kidney health?” This article will answer those questions and more. 

Let’s Start With Your Liver

At around 3 lbs, your lovely liver is a large, meaty organ, almost the size of a football. This dark brown and reddish beast is protected by your rib cage and sits on the upper right side of your stomach. It lives just beneath your diaphragm and above your tummy. When you feel pain in your liver, it most likely comes from your upper right abdomen, mid-to-upper back, or within your right shoulder blade. 

Your liver has a few adjacent relatives. Cousin Gallbladder sits directly under the liver, where you’ll also find parts of Aunt Pancreas and Uncle Intestines. This little system works hard to digest your food, absorb nutrients, and filter the blood that comes from your digestive tract.

While the liver regulates and detoxifies the chemicals going through your body, and metabolizes the drugs in your system, it secretes bile, which breaks down fats and carries waste to your intestines. All of this happens during digestion. When you eat, your liver goes to work. 

Read Article

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