How to Boost Nutrient Absorption ability in your Body.

We all love to mix one food item with another like rajma rice, curd with fruits, chips with chutney or curd. Knowingly we make good pairing of food and many a times we mix and match to enjoy the taste and satisfy our taste bud.

We all need nutrients for essential biochemical reactions within the body which are very important for our health and wellbeing. By eating a balanced and well-rounded diet, we nourish our bodies — providing our bones with calcium to keep them strong, our muscles thrive off our protein intake, and our organs function from the vitamins and minerals derived from fruits and vegetables.”

It’s very important how we combine foods,that majorly impact the benefit us to get best nutrient and increasing the absorption of important nutrients and boosting the effectiveness of antioxidants. Wrong combination of food items not only negatively affect our body’s digestion but reduce nutritional absorption from foods along with gastrointestinal issues such as IBS and coeliac disease.

Hence it’s essential to know that body does not function as per our palate preference. It is important to combine the right food items together if one wants to increase best nutrient absorption.

Here are few food items that you should combine together for maximum benefits

1. Calcium and Vitamin D.

We all know calcium helps to keep bone strong and healthy. Vitamin D is essential in helping the body absorb and use calcium, in fact, the body cannot absorb calcium at all without vitamin D. They two work together because the present of vitamin D  increase the absorption of dietary calcium in the intestines. So it’s very important to get this pairing right, eat foods offering vitamin D fortified foods like milk and non-dairy beverages such as soymilk and orange juice. Eat a variety of calcium-providing foods like white till, cabbage, guava, broccoli, dried figs, oranges and dairy foods etc. So eating too much of calcium with deficiency of vitamin D won’t be helpful. So one need to keep track of both the nutrient.

2. Iron and Vitamin C.

Iron rich food that we get from vegetables, dal, dates etc absorb best in presence of Vitamin C. So it’s very necessary to eat or add source of vitamin C. The vitamin C helps break the iron down into a form that the body can more easily absorb.  Add a squeeze of lemon or orange juice to a spinach salad, or toss diced apples into a lentil dish.  So pair any iron rich food with vitamin c to get best absorption.

3. Complete protein.

We do get protein from dal and pulses but they are consider to be incomplete protein meaning they lack one or more of the essential amino acids needed for growth and development.  So vegetarian person need to pair incomplete proteins to make his/her meal  has a  complete protein source. Examples of these combos include rice and black beans, hummus and whole-wheat crackers, quinoa and corn, peanut butter, Rajma chawal/roti or idli and sambar.

4. Tomatos and healthy fat.

Tomato’s is a good source of lycopene which is considered to be disease-fighting antioxidant. Lycopene may help to prevent from cancer cell production in the body. Tomato’s release more lycopene when it’s cooked. So if it pair with healthy fats like olive oil or avocado or different seeds like till, flaxseeds etc  has shown to enhance the body’s absorption of the photochemical.