Our bodies require fuel to function that fuel comes from the food we eat. The healthier the food we eat, the better our body’s function. Today, I will share with you some combination of foods when eaten together will increase absorption of the nutrients your body receives. I will also discuss food combinations that keep your body from absorbing nutrients.
Heme iron, found in animals increases absorption of the iron. When you eat iron with vitamin C, the vitamin C helps iron switch to the ferrous state which is easily absorbed. Iron from plants is not well absorbed. Some suggested combinations are adding beets to a meal or a shake. Try squeezing fresh orange or lemon on top of a spinach salad. Slice fresh strawberries on your breakfast cereal or add green peas to a kidney bean salad.
Vitamin D guides calcium into your bones, we can’t get enough vitamin D from the rays of the sun, so a supplement is best. The best combination is vitamin D, calcium, and magnesium. Purchase the supplement at a natural health food store versus your local drug store or Walmart for the best quality.
Vitamins A, D, E, and K are fat-soluble which means fat has to be present for better absorption into the body. Some examples of healthy fats are olive oil drizzled on a baked sweet potato, or eating almonds with no salt or walnuts as a snack. When my avocados are starting to overripen, I mash them and spread it on toast made with whole grain bread. Pine nuts sprinkled over asparagus or broccoli is another tasty dish.
On the other hand, there are foods that prevent the absorption of nutrients. The minerals calcium and iron bind together preventing nutrient absorption. A study published in the American Journal of Clinical Nutrition, cited 165 mg of calcium (in milk form), reduced iron absorption by 50-60 percent. Calcium should be taken at bedtime to improve absorption and because it will improve sleep because it relaxes muscles. You should not combine broccoli with kidney beans or kale with lentils.
Oxalic acid found in spinach, sweet and white potatoes, soy milk, and tofu, should not be combined with calcium, or magnesium. Oxalic binds to calcium and forms salts that cannot be absorbed. It also keeps magnesium from being absorbed. Almonds, cashews, and sesame seeds are not combinations. Eating spinach and drinking soy or rice milk prevents absorption as well.
Phosphoric acid and calcium are not a good combo. They bind together in the intestine to form calcium phosphates which cannot be absorbed. Pop is very high in phosphoric acid, if you consume a lot of pop, you need to watch your intake of calcium rich fortified soy milk.
Give your body the best nutrients you can to keep it operating in the best condition possible. Add some of the nutrient combinations to your diet a little at a time and super charge your nutritious intake!
Until next time,
Peace, Love, and Blessings ❤️
