Author: Dr Ryan Harvey, House Call Doctor
When we think of nutrition we tend to focus on the benefits of individual nutrients, but what we don’t think about is how the nutrients in our food can work together.
Segmenting nutrients in our mind can be beneficial, as it helps us remember their benefits and avoid deficiencies. However, it’s also important to know which nutrients are best paired together.
The correct pairing of nutrients (i.e. foods) will create the best absorption possible and leave you feeling happy and healthy at the end of a meal.
This is the reason why healthy, natural food enriched with nutrients is preferred over nutrient specific supplements in most situations.
Here are the nutrient pairs that can give your body the best advantage at absorbing nutritional value.
1. Calcium & Vitamin D
• Strengthen your bones and teeth
• Carry messages from the brain to all body parts in the nervous system
• Regulate muscle functioning, such as contraction and relaxation
• Support heart function
You can absorb calcium from dairy products, leafy green, fish, nuts and seeds, soy and tofu.
• Reduce the risk of flu and diabetes
• Regulate cell growth
Vitamin D can be absorbed from sunlight, fish oil, fatty fish.
Calcium and vitamin D are best suited together, because vitamin D helps unlock the benefits of calcium into the body.
2. Iron and Vitamin C
• Responsible for carrying oxygen in the blood and providing energy
• Preserves cognitive function and supports the gastrointestinal system
• Gives energy for better exercise and work performance
Iron is heavily sourced in green vegetables, red meats, lentils and beans, nuts and seeds, dried fruit, grains.
• Create healthy skin and bones
• Help repair and regenerate tissue
• Lessen the duration and symptoms of the common cold
Fruits, (tomatoes, berries, citrus fruits), vegetables (leafy greens, peppers, cauliflower), breads and grains are enriched with vitamin C.
Vitamin C is essential for helping the body absorb the benefits of iron.
3. Potassium and Sodium
• Lower high blood pressure
• Improve cardiovascular health
• Enhance muscle strength
You’ll find potassium in vegetables and fruits like leafy greens, avocados, mushrooms, tomatoes, and bananas.
• Raise low blood pressure
• Regulate fluid levels
• Support muscle and nerve functions
Sodium (i.e. salt) can be found in soups, cheese, cold cuts, and cured meat.
Keep in mind, sodium should be eaten in moderation.
You can be at risk of increased blood pressure and a potential heart attack if your sodium intake is too high.
4. Vitamin B12 and folate
• Maintaining healthy nerve cells
You will find vitamin B12 in meat, eggs, and milk.
• Help make DNA and other genetic material
Folate is found in vegetables, fruits, fruit juices, nuts, beans, peas, and grains.
Folate (also called folic acid) is one of the eight B vitamins and depends on B12 to be absorbed, stored, and metabolised.
Together, they aid growth and development by supporting cell division and replication. They also help iron to work well in the body and are involved in immune function.
5. Niacin and tryptophan
• Support the digestive process by breaking down carbohydrates, fat, and proteins and converting them into energy
You will find niacin in food like meats, eggs, legumes, almonds, tuna, and mushrooms.
• Prevent the development of pellagra (a disease with symptoms like diarrhea, rashes and dementia)
You will find tryptophan in food such as nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, eggs.
Tryptophan is a source of niacin, as your liver uses tryptophan to produce niacin.