Nutrition Pairings: Maximising the Benefits
Funmi Akinola (Msc, Anutr) Did you know that the way we combine foods can significantly impact how well our bodies absorb nutrients? Nutrition is much more than just the sum of individual foods we eat, certain pairings of food in meals can enhance the absorption of nutrients and increase the overall nutritional value. By understanding how specific nutrients work together, we can optimise our meals to fuel our bodies better. In this article, we will explore four nutrition pairings, how they work to maximise meal nutrition, and provide practical tips to help you create balanced, nutrient-dense meals every day.
The Science Behind Nutrition Pairings
Certain foods contain nutrients that are best absorbed when paired with specific vitamins, minerals, or other compounds. This synergy can increase nutrient bioavailability, which refers to the extent and rate at which active ingredients or nutrients are absorbed and used by the body. By pairing foods thoughtfully, you can increase the amount of nutrients your body absorbs.
Some nutrients require the presence of others for optimal absorption. For example, fat-soluble vitamins like vitamins A, D, E, and K are better absorbed when consumed with dietary fats, while iron from plant-based sources is best absorbed in the presence of vitamin C.
Now, let’s dive into four key nutrition pairings that can maximise the health benefits of your meals.
Iron and Vitamin C
Iron is essential for oxygen transport in the blood, immune function, and energy production and there are two types of iron: heme iron (found in animal products like meat, poultry, and fish) and non-heme iron (found in plant-based foods like legumes, spinach, and fortified grains). However, heme iron is more bioavailable than non-heme iron.
To increase the bioavailability of plant-based sources of iron, pair it with foods high in vitamin C, which can significantly increase the absorption of non-heme iron by the body. Vitamin C enhances the conversion of iron into a form that is easier for the body to absorb, making it especially important for those following vegetarian or vegan diets.
Food pairing examples:
• Lentils cooked with tomatoes and a squeeze of lemon
• Chickpea and spinach curry served with a glass of orange juice
• Tofu stir fry with broccoli and bell peppers
By adding a vitamin C-rich food or drink to an iron-rich meal, you can boost iron absorption and support healthy red blood cell production.
Vitamin D and Calcium
Both vitamin D and calcium are crucial for bone health, as they work together to build and maintain strong bones. While calcium is the primary mineral found in bones, vitamin D is necessary for the absorption of calcium. Without sufficient stores of vitamin D, the body struggles to absorb calcium effectively, which can lead to weakened bones and an increased risk of fractures.
Vitamin D is primarily obtained through exposure to sunlight, but it can also be found in fatty fish, fortified dairy products, egg yolks and via supplementation. On the other hand, calcium is abundant in dairy products, leafy greens, fortified plant-based milk, and certain fish like salmon and sardines.
Food pairing examples:
• Grilled Salmon with steamed kale
• Sitting in the sunshine with a creamy yogurt parfait
• Scrambled eggs with cheddar cheese
By pairing calcium-rich foods with a source of vitamin D, you can effectively support bone health and ensure that both nutrients are utilised efficiently.
Healthy Fats and Fat-Soluble Vitamins
Vitamins A, D, E, and K are fat-soluble vitamins, which means they need to be consumed with healthy fats for optimal absorption. Without the presence of dietary fat, these vitamins will not be absorbed as effectively by the body, which can lead to deficiencies and impair their functions.
For instance, vitamin A is essential for vision, immune function, and skin health, while vitamin E acts as a powerful antioxidant that protects cells from oxidative stress. Vitamin K is crucial for blood clotting and vitamin D is important for strong bones and immunity. These vitamins are found in a variety of plant and animal-based foods. Naturally fatty foods like nuts, seeds, and oils already provide the fat needed for absorption. However, fruits and vegetables containing fat-soluble vitamins (A, D, E, K) require an added source of healthy fat for optimal absorption.
Food pairing examples:
• Carrots dipped into hummus
• Asparagus and poached eggs
• Bell peppers served with an avocado dip
• Roasted sweet potatoes cooked with olive oil
Including a source of healthy fat in meals that contain fat-soluble vitamins will enhance nutrient absorption and ensure your body can fully benefit from these important vitamins.
Turmeric and Black Pepper
Turmeric, a yellow spice commonly used to flavour and colour curry dishes, contains an active compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. However, curcumin is not easily absorbed by the body on its own. That’s where black pepper comes in.
Black pepper contains piperine, a compound that enhances the bioavailability of curcumin by up to 2,000%. This pairing can make the anti-inflammatory and antioxidant benefits of turmeric much more accessible to the body, supporting joint health, reducing inflammation, and promoting overall wellness.
Food pairing example:
• Turmeric with black pepper in a curry or smoothie
Incorporating black pepper with turmeric into your meals can significantly boost the anti-inflammatory effects of both ingredients and support a healthy, active lifestyle.
Practical Tips for Enhancing Nutrient Absorption with Food Pairings
Now that we have explored key nutrient pairings, here is how you can easily incorporate them into your daily meals:
• Pair nutrient-rich foods strategically: Combine vitamin C-rich foods (such as citrus fruits or bell peppers) with plant-based iron sources (such as lentils or spinach) to enhance absorption. Similarly, add a source of healthy fat (such as olive oil or avocado) to meals containing fat-soluble vitamins (A, D, E, K).
• Use natural enhancers: Cook with turmeric and black pepper to maximise curcumin absorption, or pair dairy or fortified plant-based milk with vitamin D sources such as eggs or salmon to support bone health.
• Create balanced plates: Aim for a balance of protein, healthy fats, and fiber-rich carbohydrates with every meal to naturally support these pairings.
• Make small, intentional swaps: Simple changes, such as cooking sweet potatoes with olive oil, adding avocado to a leafy green salad, or blending fortified plant milk into a smoothie, can significantly improve nutrient uptake.
By making these small yet impactful changes to your meals, you can optimise nutrient absorption and ensure your body gets the full benefit of every nutrient.
Sources:
• https://www.ncbi.nlm.nih.gov/books/NBK448204/
