We do not absorb all of the nutrients from foods or supplements simply because we consume them. Scientific evidence suggests that eating nutrient-rich foods together can maximize digestion and dietary impact, a phenomenon known as food synergy. Learn which foods, when combined, pack a powerful nutrient punch.
Synergy in food
Step into any pharmacy, grocery store, or health store, and you'll notice that individual nutrients are getting a lot of attention as a way to prevent disease and improve health. However, recent findings suggest that when a nutrient is consumed on its own (for example, vitamin C), it may not be as beneficial as when combined with other nutrients or food properties.
When there is a deficiency or lack of availability, such as when unable to get a well-balanced diet, single nutrients taken as supplements or added to foods may be beneficial. However, it appears that eating whole foods is more beneficial than taking vitamin supplements.
Food synergy is the idea that different parts of food have a link and that when combined, they are better absorbed and used by human systems. Long-term health can be determined by overall food combinations and variety.
A Mediterranean diet, for example, can help improve health over time, whereas a Western diet pattern (processed foods, high sugar, high fat, high sodium) can wreak havoc on health.
What does bioavailability mean?
The term "bioavailability" refers to how well nutrients are absorbed. Simply eating nutritious foods does not guarantee that your body will absorb and assimilate (take in and use) all of the nutrients. This is due to a variety of factors including processing and cooking, how well your digestive system absorbs nutrients and transports them to your cells, and the foods you combine.
According to studies, our bodies only use about 5% of the manganese and 30% to 40% of the calcium we ingest (healthy grains, oysters, almonds, soy, green leafy vegetables) (dairy, green leafy vegetables, non-dairy alternatives fortified with calcium).
Depending on your demands, the manner you absorb nutrients might also change. Women, for example, will most likely consume more iron during their menstrual period in order to replenish what has been lost. If you're recovering from surgery, your body will absorb more protein to aid in the healing process. Even your beneficial gut bacteria might have an impact on how you absorb nutrients.
Certain foods can be combined to increase bioavailability.
Perfect nutrient combinations
Check out these all-star bioavailability synergies. Including them in the same meal or snack will aid in their absorption.
Iron and vitamin C
Nonheme is the form of iron found in plant-based foods, which is preferred by those who prefer to eat a plant-based diet. This type of iron is not as well absorbed as the iron found in animal products such as beef. Iron is required for growth and development, as well as for the delivery of oxygen to all parts of the body (5). Iron absorption can be improved by combining it with vitamin C.
Nonheme iron sources include legumes (beans and lentils), nuts, seeds, and whole grains.
Citrus fruits (oranges, limes, and lemons), strawberries, bell peppers, and broccoli are high in vitamin C.
Calcium and vitamin D
Calcium has gotten a lot of press as a necessary vitamin for strong bones. It's also necessary for maintaining the health of your neurons, muscles, and heart (6). Calcium absorption is activated by vitamin D, also known as the sunshine vitamin.
Eggs, mushrooms, fortified milk, and milk alternatives are all good sources of vitamin D.
Calcium-rich foods include dairy (milk, yogurt, low-fat cheese), green leafy vegetables, and bone-in fish (sardines, canned salmon).
Healthy fats and lycopene
Lycopene is a vitamin A carotenoid that gives foods like tomatoes and carrots their brilliant red, pink, and orange colors. Lycopene is an antioxidant that has been linked to the prevention of certain cancers, including prostate cancer. Because lycopene is fat-soluble, combining it with healthy fat aids absorption.
Lycopene-rich foods include tomato (especially when cooked), watermelon, grapefruit, and red pepper.
Healthy fats include fatty fish (such as salmon, tuna, and mackerel), avocado, olive oil, nuts, and seeds.
Concentrate on whole foods.
Focusing on foods that are close to their natural state (potatoes versus french fries) will help improve overall health and nutrient absorption. Food synergy works best when you choose foods in their natural state and consume a wide variety of them. Instead of relying on supplements, consider them "supplements" to a balanced diet.
Read next: Is It Too Late To Be Healthy?
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