Increase Nutrient Absorption: 6 Powerful Food Pairings

6 Power Food Pairings to Boost Nutrient Absorption

Maintaining a nutritious diet helps you to safeguard against chronic conditions, promoting strong bones and muscles, and enhancing overall body performance. It also improves overall functions by providing the right amount of energy and eliminating chemical wastes from the body. 

In this blog, we will cover six types of food pairings which increase our nutrient absorption. Sometimes, our bodies do not get the maximum nutrients from food items when taken alone. Hence, we need a clear idea of which two nutrients need to be paired together for absorption. 

Significance of Pair Food for Nutrient Absorption

Now, you may be thinking about how to select such foods that pair well together. Food pairings work well to stimulate the nutrient absorption process because some food items provide maximum nutrients when paired with other foods. Here is the list of powerful food pairings you can consider:

1.Vitamin C and Iron 
Suppose you can absorb non-heme iron if you combine the Vitamin C and iron-rich foods. Plant-based foods like spinach, lentils, nuts, tofu, and beans contain non-heme iron. One needs iron intake because it helps in supplying oxygen to blood. This non-heme iron found in plant-based foods has a low absorption rate. 

Hence, pairing these non-heme iron foods with Vitamin C makes a soluble bond when it gets absorbed easily. So, adding a slice of lemon juice converts these unabsorbable iron compounds into a more absorbable form. 

Here are the food pairing examples under this category: 

• Lemon water with some dates
• Add lemon juice to a spinach salad
• Tomato and spinach curry

Also, one can add citrus juice while having high-iron-rich foods to maximise iron absorption. Vegan diets contain such non-heme iron which can cause iron deficit if not absorbed properly. To get the most from this type of iron, one should increase the intake of vitamin C. 

2. Calcium and Vitamin D
Calcium and Vitamin D are essential nutrients which are required to develop strong bones and muscle health. Calcium alone cannot optimise its full absorption. It needs Vitamin D to fuel the process. This is stated that individuals can only absorb 10 to 15% calcium if it is taken alone. 

Nutritionists do not always suggest taking Vitamin D and calcium together. However, individuals need to focus on the overall intake of calcium and Vitamin D in a day. This vitamin is fat-soluble and stays in fatty tissue for a long time. Check out the pairings of these healthy food combinations below: 

• Broccoli or turnip greens with salmon and tuna
• Mushroom with tofu
• Milk and yoghurt with Vitamin D-rich foods

Experts have also suggested opting for some plant-based milk and adding both nutrients for further convenience. These food combinations are very essential for different functions. People with low Vitamin D are susceptible to different types of infections. Adding calcium to this nutrient would help people get the most out of it and make their muscles and bones stronger.

3. Carbohydrates and Protein 
The most essential combination is carbs paired with protein. In our regular meal, these two nutrients are important which provide energy and strength to function properly. Now, to improve absorption, nutritionists suggest, making things slow down a bit. 
We need to understand how carbohydrates work as soon as we consume them. After consumption, it increases the blood sugar level signalling the pancreas to produce insulin. 

Such insulin is required because it provides the required amount to the cells for energy or storage. If someone takes more carbohydrates than they require, it may lead them to have conditions like pre-diabetes or diabetes. 
While adding protein and carbs together, the whole process becomes slower and stabilised. Protein breaks down very slowly, causing the carbs to produce fewer sugars in the bloodstream. These combinations have been suggested by experts to get instant energy even after workouts. Let us mention examples of food pairings under this category: 

• Oats with a full-boiled egg 
• Whole bread and meat 
• Peanut butter with apple slices
• Steamed rice with chicken or fish 

While creating this pair of foods, one needs to keep in mind certain things like balance, the blood sugar level of the individual, the weight, and the protein sources. If a person has a high blood sugar level, the individual must consult with a professional before deciding the carbs intake. 

Similarly, when a person tries to lose weight, he/she must focus on their carbs and protein intake. In such cases, consultation with the nutritionist is mandatory. 

4. Zinc and Animal Protein 
Zinc regulates diverse functions and one of the most important is to strengthen the immune system, quoted by Rachel Werkheiser (M.S, R.D). Animal products are the best sources of zinc and it gets absorbed easily. There are plant-based products that contain zinc and they are legumes, seeds, and whole grains. 
These food pairings are one of the healthiest options when legumes are paired with animal protein. Indians can opt for whole grains and animal proteins to have better absorption. Legumes and seeds have phytates, which reduce the amount of zinc found in animal proteins and make them healthier for easy nutrient absorption. Here are the examples of these pair foods you can consider: 

• Oatmeal with eggs
• Shrimp with peanuts 
• Mushrooms and chicken 

While adding legumes and seeds, it is better to soak these overnight so that the phytate content gets dissolved. If anyone wants to have only animal protein, they can go for that. These are the powerhouses of protein and there is no need to pair any other sources of zinc with these high-protein options. 

5. Vitamin D and Magnesium 
When magnesium and vitamin D-rich foods are paired, they repair cells, improve heart health, and strengthen the bones and muscles. It also helps in supporting the overall immune system. These healthy food combinations help our bodies to get maximum nutrients. 

Also, vitamin D increases the absorption of magnesium in the intestines. Vitamin D and magnesium work together, and experts have stated that without magnesium, our skin cannot produce vitamin D. Here are some food pairings of this duo one can add to their meals: 

• Almonds and salmon
• Salad with pumpkin seeds
• Mushrooms with cashews added to it

While pairing these nutrients, one should consider the dosage of vitamin D. An adult person can take 100 mcg of vitamin D per day. The overdose can lead to many difficulties, such as nausea, vomiting, and fatigue. 

6. Turmeric and Black pepper

Turmeric and black pepper contain anti-inflammatory properties. Adding these two properties in foods complements each other well. These beneficial food pairings help in reducing the chronic effects of asthma and arthritis. Most of our Indian dishes contain these two ingredients. But getting the most out of it, you can opt for curcumin supplements. 

When you add turmeric alone to any food item, this does not get well-absorbed in the bloodstream. If one needs to maximise its benefit, they should add black pepper into it to maximise the process of nutrient absorption. 

• Roasted cauliflower with turmeric and black pepper added to its curry
• Combine turmeric and black pepper in yoghurt 
• Chia seeds smoothie with black pepper and turmeric

Combining these two ingredients together helps with the digestion process. Turmeric curcumin gets well absorbed due to the piperine content in black pepper. But you should be extra careful of the dosage of turmeric. Excessive usage can lead to problems like bloating, nausea, and others. 

Final Words

The above-mentioned food pairings have been mentioned after doing rigorous research on various nutrients. Individuals may be sensitive towards some food items and for that, this is suggested to have a consultation once with your nutritionist to understand the process of nutrient absorption in a better way.