Focusing on good food combinations is immensely important. Sometimes the healthiest of foods you eat, might not have an impact owing to the wrong combinations.
“We are what our body absorbs” which is why food combinations that improve absorption are the key.
Food combinations that improve nutrient absorption:
Vitamin C & Iron
Vitamin C can enhance the absorption of non-haem iron from plant-based food sources. Combining non-haem foods with vitamin C helps change the non-haem iron to a form that is more easily absorbed by the body.
E.g.; Combining green leafy vegetables with amla, combining fruits with your meals.
Carbohydrates and protein
Consuming carbohydrates and protein together after a workout helps to speed up muscle recovery and can help to dampen the stress hormone response that exercise has on the body.
E.g.; Rice and beans
Calcium & Vitamin D
Vitamin D is critical for the absorption of calcium from the gut. Both of these nutrients are key for optimal bone density.
Black Pepper & Turmeric
Curcumin is the active component in turmeric, which has anti-inflammatory properties but is not easily absorbed in the body. Black pepper increases the absorption and potency of curcumin.
Food combinations that hinder nutrient absorption:
Iron-rich foods with tea/coffee
The polyphenols and tannins in tea and chlorogenic acid in coffee blocks the absorption of iron by binding with the iron during digestion. If you drink tea or coffee frequently with or after your meals, you could be making yourself anemic by inhibiting the iron absorption.
Green tea/black tea and milk
Tea contains flavonoids called catechins, which have many beneficial effects on the heart. When milk is added to tea, a group of proteins in milk, called caseins, interact with the tea to reduce the concentration of catechins. So, avoid tea and milk together.
Water with meals
Drinking a lot of water with your meals changes the acidity of your stomach and hinders the breakdown of your food.
Food combinations are immensely crucial to ensure the maximum absorption of crucial nutrients. Make sure to check on them to optimize the health benefits of the food you eat.
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