Food Pairings for Better Nutrient Absorption
What helps your body absorb nutrients? Nutrient synergy refers to how some nutrients can work together to produce a greater effect than when consumed alone. Foods provide diverse macronutrients, bioactive compounds, vitamins, minerals, fatty acids and amino acids. Much of the past research has focused on how individual foods are absorbed and the way they support human health. The growing body of research focuses on healthy food pairings, which are healthy food combos that increase nutrient absorption and produce nutrient synergy.
How Does the Body Absorb Nutrients?
The digestive system, a complex network of organs, plays a crucial role in nutrient absorption. Its primary function is to break down food into smaller nutrients that the body can use. This process begins with chewing and swallowing and continues as nutrients move through various organs.
Many digestive organs are involved: mouth, esophagus, stomach, pancreas, liver, gallbladder and intestines. The system breaks down food as it moves through the gastrointestinal tract by using digestive juices that include enzymes, acid and bile. The digestive system’s signaling process from the GI tract to and from the brain is managed through hormones and nerves. The small intestine, in particular, is responsible for absorbing most nutrients, which are then transported to other parts of the body via the bloodstream.
What Helps Your Body Absorb Nutrients?
For nutrient synergy to work, several things related to nutrient absorption should exist. One is that the food source has a healthy balance of nutrients, and some of the balance is maintained after ingestion. Another condition is that the nutrient balance survives digestion in an active form. Some food nutrients are broken down into smaller nutrients like proteins into amino acids, but fats, phenolic acids and flavonoids that are fat soluble survive digestion. Some food constituents need pairing to function best in the digestive system. The third condition is that the nutrients that survive digestion must be biologically active.
“The key takeaway is that healthy food combinations can significantly enhance nutrient absorption due to the unique interactions between nutrients.”
Some nutrients require a ‘nutrient partner’ to convert into an active form and deliver the most value. This underscores the importance of healthy food choices.
Tips to Increase Nutrient Absorption
Food pairing is an excellent strategy for increasing nutrient absorption. It can be coupled with other steps to aid nutrient absorption further.
Consume more than one meal
One meal with paired foods may not supply the daily nutrients needed. You can balance the daily nutrients with your food choices throughout the day by consuming more than one meal that includes food pairing.
Consume plenty of dietary fiber
Consume plenty of dietary fiber from vegetables, fruits and whole grains to promote healthy gut bacteria and regular bowel movements.
Add more probiotic-rich foods
Consider adding probiotic-rich foods like yogurt to the diet to support gut flora balance and nutrient uptake.
Stay hydrated
Stay hydrated because water aids nutrient transport and digestion.
Manage discomfort
Manage inner discomfort because it can change the microbial population in the digestive system and alter food nutrient absorption. It can also interfere with nutrient production from food.
Consider your health needs
Consider your health needs when deciding which food combos need extra attention. Health conditions and medications can lead to nutrient deficiencies.
Cook with olive oil
Cook with olive oil, which contains healthy unsaturated fats and can be paired with various foods, from stir-fried vegetables to tomato sauces.
Pair whole foods
It is better to pair whole foods rather than food items and supplements.
However, suppose there is an issue preventing a particular desired food pairing, like favorite foods are out of season. In that case, supplements can be used with the understanding they cannot promote the same level of nutrient absorption as pairing two food items.
Nine Healthy Food Combos
If you want to learn how to absorb more nutrients and get more nutrient value, adding food pairing to your dietary plans is an effective strategy. Food pairing means eating certain foods together because the nutrient synergy is what helps your body absorb nutrients. It includes pairing two or more individual foods or pairing an individual food with nutrients like vitamin or mineral supplements.
Following are 10 healthy food combos that can increase nutrient absorption.
1. Spinach and citrus fruits
There are two kinds of iron. Heme iron is in animal proteins (meat) and non-heme iron is in plant foods. Vitamin C aids non-heme iron absorption. Pairing spinach with a citrus food high in vitamin C aids nutrient absorption.
2. Salmon and broccoli
Vitamin D helps your body extract more calcium for foods and supplements. Pairing foods high in vitamin D, like salmon and tuna, with foods high in calcium, like broccoli and collard greens, increases dietary calcium absorption in the intestines.
3. Carrots and extra virgin olive oil
Carrots contain a high amount of beta-carotene, a fat-soluble compound that can be converted into vitamin A, essential for healthy eyes. Carrots need fats to help nutrient absorption, so by combining carrots and unsaturated fats like olive oil, you can significantly increase the bioavailability of beta-carotene. You can also pair carrots with other foods high in healthy fats, like avocado, salmon and nuts.
4. Rice and beans
Rice and beans contain some, but not all, essential amino acids needed for good health. Grains and legumes are incomplete protein sources. By pairing rice and beans, you create a complete protein source.
5. Tomatoes and olive oil
Tomatoes contain lycopene, a carotenoids that is a powerful antioxidant. Your body has difficulty absorbing lycopene. Combining tomatoes and olive oil increases the absorption of the powerful antioxidant. Olive oil is rich in phenolic oleocanthal. Combining diced tomatoes and olive oil increases lycopene absorption and the nutrient synergy of lycopene and oleocanthal.
6. Eggs and cheese
Pairing cheese and eggs is a good combination for increasing calcium absorption. Cheese has calcium, and egg has vitamin D. Your body cannot absorb calcium without the help of vitamin D.
7. Turmeric and black pepper
Turmeric contains curcumin, another powerful antioxidant known to help reduce inflammation. However, it needs help to be absorbed in the body. Black pepper has piperine, a phytonutrient. When turmeric and black pepper are combined, the bioavailability of the nutrients increases by 2,000%.
8. Green tea and lemons
Many people enjoy green tea and lemon juice but may not realize that combining the two increases the absorption of antioxidants. Green tea contains a variety of antioxidants that include epigallocatechin gallate and quercetin. Lemons contain antioxidants like ascorbic acid and hesperidin. Combining the two foods increases antioxidant bioavailability.
9. Spinach and strawberries
The summer salad made with strawberries and spinach is an ideal food pairing for increasing iron absorption. Spinach contains a lot of plant iron but needs vitamin C for maximum absorption. Just eight strawberries contain more vitamin C than an orange.
10. Onions and broad beans
Onions contain quercetin, a lipophilic compound or a flavonoid. It is an antioxidant and anti-inflammatory, but it has poor bioavailability. Nondigestible fiber and dietary fat can increase the bioavailability of quercetin. Quercetin is best absorbed when eaten during a meal. However, broad beans supply catechins, which have been found to have synergy with quercetin and may help stop blood platelets from forming.
Food Pairings Promote a Healthy Diet
The foods that increase nutrient absorption are healthy foods. The recommended foods in food pairings are the same foods you should include in a healthy diet. They include nutrient-rich foods like leafy greens, beans and fruits, and fish like salmon, which is high in omega-3s. Also, cooking with extra virgin olive oil, as opposed to other oils, supports increased nutrient absorption.
Healthy food combos provide the natural health benefits of nutrients by improving nutrient absorption and enhancing the nutritional value of some compounds. The ten food combos listed are just a sample of how to ensure you get the most benefit from your diet. You will discover additional food pairings that fit your daily diet once you better understand the nutrients in specific foods and nutrient synergy.
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