Six Powerful Food Combinations That Make Better Use of Their Nutrients

Many foods work synergistically: nutrients from one help maximize the absorption capacity or availability of vitamins, minerals, antioxidants, or phytonutrients from another. This ability of our body to absorb nutrients from food is known as bioavailabilitywhich can be improved by combining certain foods.

Although we must keep in mind that while some combinations are particularly beneficial for better absorption of certain nutrients, it is also true that if we eat a varied and balanced diet, the likelihood of us developing nutritional deficiencies is low. In general, the following combinations will help us make better use of the nutrients found in certain foods.

Ideal food combinations

Proteins and amino acids

Few foods contain all the essential amino acids our bodies need, which we get from animal products such as meat, poultry, dairy products, eggs or fish. There are other sources squirrels Non-animal foods such as nuts, legumes, grains and vegetables that are incomplete, meaning they are missing one or more essential amino acids. But if we combine different incomplete proteins, we can create a complete source of protein.

Vegetables and vegetables with legumes

We continue with the proteins. The versatility of vegetables (salads, soups, creams or fresh fruits, etc.) and their richness in proteins are a good company for legumes and an alternative to meat or fish. Although it is true that protein some legumes such as lentils It is less complete and can be accompanied by rice, bread or pasta. We don’t have to prepare this mixture in one meal, we can prepare it throughout the day.

This is possible because the body has a reserve of amino acids, which means that when we consume incomplete protein, its amino acids join those in this reserve.

Some good combinations include adding legumes to a salad, rice dish, or steamed vegetables. Legumes contain small amounts of the amino acids methionine and cysteine, which is the exact opposite of rice, which lacks lysine and isoleucine. If we combine both, their deficiency and contribution will be compensated, and they will become an important source of complete proteins.

Vitamin D and calcium

It’s nothing new that calcium is critical for bone health, but simply consuming calcium isn’t enough. We also need to stock up on vitamin D, which helps us get more calcium from the foods we eat. They work together because the active form of vitamin D causes a cascade of effects that increase the absorption of dietary calcium.

According to a review published in World Journal of GastroenterologyVitamin D works by transporting calcium through intestinal cells. Without enough vitamin D, we can only absorb 10% to 15% calcium what we consume.

We can eat foods with vitamin D, such as salmon or tuna, with sources of calcium, such as cabbage, broccoli, dried figs and dairy products. Just as with proteins, there is no need to consume vitamin D and calcium at the same time, since vitamin D is fat-soluble, that is, it is stored in adipose tissue for some time, so there is always a certain amount of vitamin in our body. D in stock.

Plant-based iron with vitamin C or legumes with pepper

When we talk about iron, it is important to emphasize the concept that we put forward at the beginning, namely the concept of bioavailability (the amount of this micronutrient that we absorb). The rate of absorption varies depending on whether it is heme iron (found in animal products consisting of red meat or fish muscle) or non-heme iron (found in vegetables such as nuts, legumes or grains). absorbed much better than the second one– and how they interact with other components of the diet.

Vitamin C helps us improve the absorption of non-heme iron.. Therefore, combining foods rich in non-heme iron, such as legumes, nuts and some legumes, with other foods rich in vitamin C, such as peppers, citrus fruits, kiwi or strawberries, is a great combination.

Fats and fat-soluble vitamins

Some vegetables contain fat-soluble vitamins (A, D, E and K). They need some source of fat to digest.. Examples include orange vegetables with vitamin A, such as carrots, and green vegetables with vitamin D. Tomatoes, for example, contain lycopene, a chemical that is better absorbed when eaten with healthy fats.

Therefore, when eating salads or vegetables such as tomatoes or carrots, we must not forget to combine them with healthy fats such as oily dressings, nuts or seeds, even avocados, to optimize the absorption of the vitamins they contain. fatty acid Omega 3 and omega-6s may help lower LDL cholesterol and lower high blood pressure.

Fat-soluble vitamins are found in abundance in fruits and vegetables, while unsaturated fats can be found in foods such as fatty fish, nuts and seeds.

Potassium to eliminate sodium

Sodium is an essential nutrient. But if we take it in excess, there is a greater risk of high blood pressure, especially in hypertensive patients. Hence the recommendation to reduce this consumption. What role does potassium play in all this? This essential mineral, found in a variety of whole foods including legumes, nuts, dates, dried apricots, green leafy vegetables such as spinach, chard or borage, and fruits such as bananas, kiwi and dates, contributes to sodium excretion through urine.

This allows you to calm the tension in the walls of blood vessels and, therefore, reduce blood pressure in hypertensive patients. What does all of this mean? That we should eat more legumes, green leafy vegetables and fruits and reduce sodium intakewhich is not always synonymous with simpler dishes.