7 Powerful Food Combinations to Make the Most of Nutrients

Not only is it important to eat a variety of foods to get the nutrients we need, it’s also important to combine them properly to maximize absorption.

Create attractive and tasty dishes, but bringing together the specific ingredients improves the arrival of minerals and vitamins in the bloodstream. This is also influenced by the way they are cooked or by the state of the intestinal microbiota, among other factors. This allows:

Increase bioavailability. There are theories about how good or bad it is to combine different foods and nutrients, as advocates of “dissociated diets” maintain, but there is no scientific evidence for ideas such as that carbohydrates cannot be mixed with proteins. However, we know that the combination of certain nutrients is beneficial to increase bioavailability. This is also influenced by the way they are cooked or by the state of the intestinal microbiota, among other factors.Assimilate vitamins and minerals to the maximum. The most sophisticated alchemy occurs between micronutrients (minerals and vitamins) and some plant compounds. Although there are also food combinations that can reduce the absorption of a micronutrient. We are going to highlight the beneficial and non-beneficial combinations.

1. Cereals and vegetables

Some popular combinations are not the most suitable for a nutritionally complete intake. For example, toast with jam or cereals with fruit, since they only include foods rich in carbohydrates that will cause too steep a rise in blood sugar rates, which favors weight gain and, in the long term, disorders such as diabetes. .

So that the sugar level remains stable and the cells maintain their sensitivity to insulin it is better to combine foods rich in carbohydrates, like cereals and potatoes, with a good amount of vegetables. These provide fiber, which slows down the assimilation of sugar. In addition, fiber also reduces the risk of digestive diseases such as ulcers, reflux, diverticulitis, hemorrhoids and cancer.

2. Proteins and vegetables

Pairing foods rich in protein helps to achieve adequate amino acid proportions for greater assimilation, although the body can combine amino acids from different intakes. In any case, it is convenient that the quantities are moderate and not accompany them in the same meal with an excess of fat so as not to complicate digestion.

Again, vegetables are the ideal company. Remember that a complete plate includes all three macronutrients (proteins, carbohydrates and fats).

3. Iron and vitamin C

They form a good couple because the iron present in plant foods such as legumes, dark green leafy vegetables or seeds, is only assimilated by 40%. That is, most of it is lost. However, if these foods are taken together with other foods rich in vitamin C, bioavailability can be increased up to 67% (in the case of taking 100 mg of vitamin C).

Foods rich in vitamin C are citrus fruits, raw red pepper or berries. A good combination would be, for example, quinoa with kale and citrus vinaigrette.

4. Vitamins A, D, E, K and fats

Fat-soluble vitamins are only assimilated in the presence of fat. This combination occurs naturally in some foods, for example, in avocados and nuts. But the vitamin K from a vegetable, the vitamin D from mushrooms or the provitamin A from carrots will be assimilated much better if they are taken with olive oil.

Since vegetables generally contain vitamins and fat-soluble antioxidant compounds, it’s always a good idea to prepare them with a small amount of healthy fat.

5. Calcium, magnesium and vitamin D

The bones will appreciate this combination, because they need calcium and magnesium, and to be absorbed they need the “sunshine vitamin.” Legumes and greens provide calcium, but there are few plant food sources of vitamin D (sun-dried mushrooms).

The main way to achieve it is by exposing the skin to direct sunlight daily, at least 15-20 minutes. Getting used to sunbathing after the midday meal can be a great idea. You can also take a supplement.

6. Iron, zinc and sulfur

Sometimes the reactions occur in a chain. As we said, iron, improves the assimilation of vitamin C, but the assimilation of iron is favored, in turn, by the presence of sulfur, and this facilitates the absorption of zinc.

The main sources of sulfur are garlic, onions, cabbage and eggs. These foods we can combine them with sources of iron and zinc such as legumes and quinoa, among others.

7. Turmeric and black pepper

Turmeric has been used as a flavoring agent for centuries, but it also has powerful antioxidant and anti-inflammatory properties. The problem is that curcumin, its main active ingredient, is very poorly absorbed by the body. Black pepper, thanks to its piperine content, doubles its use.

In the traditional curry mixes Turmeric is already mixed with black pepper and other spices. It is also highly recommended to take it with a fat, such as olive or coconut oils. You can prepare, for example, a dressing based on olive oil (50 g), turmeric powder (10 g) and black pepper (5 g).

Combinations that detract nutrients

When preparing the menu, food pairs that create barriers and hinder the absorption of nutrients can be avoided.

phytates and minerals

Phytic acid, found in legumes, whole grains, seeds, and nuts, produces strong bonds with iron, zinc, and calcium, making it difficult to absorb. Fermenting, soaking and sprouting reduce the phytic acid content. However, a small amount of phytic acid is beneficial for the body because it has antioxidant properties and prevents the formation of kidney stones.

Oxalates and magnesium or calcium

Foods rich in oxalates, such as cocoa, spinach or beets, can reduce the absorption of magnesium and calcium. Combine oat flakes with cocoa it can cause magnesium to be less absorbed by the body. Likewise, the combination of dairy products or whole grains with vegetables that are very rich in oxalates can reduce the absorption of calcium.

calcium and iron

These two essential minerals compete to be absorbed. Therefore, it is advisable to separate the intake of foods with iron by a few hours (legumes, pumpkin seeds, potatoes, mushrooms, etc.), of products rich in calcium (dairy, cabbages, tofu and nuts etc.).

Legumes and cocoa

After a delicious dish of lentils, we may fancy a dessert with cocoa. Better not. We may have soaked the lentils to maximize iron absorption. We may even have combined them with red pepper in the salad, to enhance the absorption of the mineral. But if we drink cocoa for dessert, very rich in tannins, we will build a barrier again so that the iron does not finish penetrating the organism.

alcohol and fat

Alcohol is never good, but if it is taken together with fats, its effect is worse. The liver prioritizes the metabolization of alcohol, because it identifies it as toxic, and the assimilation of fats is delayed, increasing the risk of their accumulation.

Green tea, better alone

Neither with meals, nor mixed with milk. To maximize the beneficial effect of tea it is better to take it separated a few hours from meals. In addition, it will not interfere with the absorption of iron.

Cooking that improves the assimilation of nutrients

When preparing the dishes, in addition to keeping the combinations in mind, it is important to take care of the preparation. In general, cooking facilitates the digestion and absorption of many nutrients, but it can also reduce the levels of some. The temperature, cooking time or the presence of water or fat affect the final nutrient content.

Do not remove the skin: if it is edible, it should not be removed, since in it or immediately below it is usually a higher concentration of nutrients and antioxidants. For the same reason, it is convenient to take advantage of the greener and outer leaves of lettuce, for example.In big chunks: Steaming, coarsely chopping, or cooking whole vegetables is another way to preserve the soluble vitamins and minerals in vegetables. Also, use the cooking water to prepare soups, purees, vegetable creams or sauces.