In the search for optimal health, it's not just about what you eat, but also how you combine different foods. Food combinations can have a significant impact on nutrient absorption, improve digestion and maximise the overall nutritional benefits of your meals.
Bioavailability and the role it plays in nutrition. It's the proportion of intake that is capable of being absorbed trough/by the intestine and made available either for metabolic use or storage.
By strategically combining different foods, you can create powerful nutrient absorption that promotes better health.
Developing a nutritionally balanced plant-based diet involves strategic combinations of plant proteins to ensure the supply of essential amino acids and other vital nutrients. Let's explore some exemplary combinations that contribute to overall wellbeing.
Combining macronutrients :
a. Plant proteins and carbohydrates
Combining plant proteins and complex carbohydrates can provide regular energy and help maintain stable blood sugar levels. For example, black beans and quinoa or chickpeas and brown rice are excellent combinations.
What's more, by combining incomplete proteins, you can create a complete protein source containing all the amino acids you need. You don't necessarily have to take complementary proteins at every meal. Try to eat a variety of proteins throughout the day, and you'll get adequate amounts of each amino acid.
b. Healthy fats and vegetables
Combining vegetables with sources of healthy fats, such as avocado or olive oil, can boost the absorption of fat-soluble vitamins (A, D, E and K). A salad with a variety of colourful vegetables and a drizzle of olive oil is a good example.
Improving micronutrient absorption
a. Vitamin C and iron
Eating foods rich in vitamin C and foods rich in iron can improve the absorption of non-haem iron (found in plant sources). Vitamin C helps to break down iron into a form that the body can absorb more easily. It's not enough to eat a daily diet containing both nutrients. Iron absorption will be much better if the nutrients are combined in the same meal. Add a squeeze of lemon, strawberries, peppers or orange juice to a spinach salad, or add diced apples to a lentil dish can improve iron absorption.
b. Vitamin D and Calcium
These two elements work together because the active form of vitamin D causes a chain of effects that increase the absorption of dietary calcium in the intestines. To achieve a good combination, eat foods containing vitamin D, such as fortified foods like non-dairy drinks like soya milk and orange juice. Eat a variety of calcium-supplying foods, including collard greens, broccoli, dried figs and oranges.
c. Fibre-rich combinations
Combining sources of soluble and insoluble fibre can promote digestive health and help regulate blood sugar levels. For example, mixing oats (soluble fibre) with fruit and vegetables (insoluble fibre).
d. Balance between omega-3 and omega-6 fatty acids
The balance between omega-3 and omega-6 fatty acids is crucial to cardiovascular health. Combining flaxseed oil, seaweed and algae (rich in omega-3) with nuts or seeds (sources of omega-6) can help maintain this balance.
The intestine absorbs certain vitamins - vitamin A, vitamin D, vitamin E and vitamin K - when they are combined with a source of fat. It's important to consume enough of these vitamins and absorb them as much as possible to avoid deficiencies. Choose a source of largely unsaturated fat, such as nuts, seeds, avocados, olive oil or olives.
e. Using herbs and spices
Incorporating herbs and spices not only enhances the flavour of your meals, but can also provide additional health benefits. For example, the combination of turmeric and black pepper improves the absorption of curcumin and has powerful antioxidant and anti-inflammatory properties.
Incorporating strategic food combinations into your diet is a simple but effective way of maximising the nutritional benefits of your meals. Experiment with different combinations, adopt a varied range of foods and remember that it's not just what you eat that's important, but also how you combine it to get the best results.
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