Dynamic Duos – 6 Nutrient pairing to elevate the meal’s nutrition

We all love to mix and match different foods that suit our taste buds. Isn’t it amazing how weird combinations can turn out to be healthy and tasty at the same time. But when it comes to nutrient absorption, our body does not function as per our taste preferences. It is important to combine the right nutrients if you want to increase your nutrient absorption in your meal.

So, here are 6 nutrient pairings that you should combine to increase the meal’s nutrition for maximum benefit:

• Vitamin C and plant-based Iron: To absorb iron from plant-based food items (non-heme iron), you should eat vitamin C-rich foods with it. Vitamin C helps to break down iron into a simpler form that our body can absorb easily. So you can pair spinach with lemon juice or toss diced apples into a lentil dish if you are iron deficient.
• Vitamin D and Calcium: This vitamin-and-mineral combo will help keep your bones healthy and strong. Vitamin D helps in bringing more calcium from the foods you eat. The two work together because the active vitamin D form increases the absorption of dietary calcium in the intestines. To get this pairing right, eat foods offering vitamin D, such as salmon, egg yolks, or fortified foods like milk and non-dairy beverages such as soymilk, along with calcium-providing foods, such as broccoli, dried figs, oranges, and dairy foods.
• Fat and Fat-soluble vitamin: Your intestine absorbs certain vitamins like vitamin A, D, E and K when they are paired with a fat source. Getting enough of these vitamins and maximally absorbing them is important because deficiencies are connected with a high risk of cancer and type 2 diabetes. For example, when you pair healthy unsaturated fats like nuts, seeds, olive oil with the fat-soluble vitamins A and D from the milk it will therefore, increase its absorption.
• Complementary Proteins: Only certain foods contain all the essential amino acids that your body needs. For example meat, fish, eggs. Other protein sources like nuts, legumes, grains, and vegetables are incomplete, which means they lack one or more of the essential amino acids needed for growth and development. So putting together incomplete proteins, you can create a complete protein source. Examples of these combos include rice and black beans.
• Vitamin D and Magnesium: Vitamin D also increases intestinal absorption of magnesium, a mineral involved in functions such as cell repair and heart rate. Magnesium is also responsible for the skin to make vitamin D. Such nutrient pairings can be obtained by food combinations like mushroom stir-fry topped with chopped cashews.
• Carbohydrates and Proteins: This combination works well for satiety, energy, and post-workout recovery. When you eat carbohydrates they get broken down into glucose, the body’s main source of energy. This increases your blood sugar levels, which is a natural response. The problem arises when your blood sugar increases too fast, causing a blood sugar spike which might boost your risk of diabetes. Whereas proteins break down at a slower rate than carbohydrates. So, eating these two nutrients at the same time allows carbohydrates to break down more slowly. For example beans with rice.

Footnote:

Now you know how certain nutrient pairings can increase the nutritional status of the meal. Try to include the above-mentioned combinations in your diet and share them with others for a healthy tomorrow.

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