Eating a varied and balanced diet is the best way to ensure that you are getting all the vitamins and minerals your body needs. However, there are some specific food combinations that may help improve the absorption of certain nutrients. Watch the video for meal and snack ideas, or read on for a few general examples:
1. Eat iron-rich foods with foods that are high in vitamin C
Vitamin C can help increase the absorption of non-heme iron, which is the type of iron found in plant-based foods like beans, lentils, and tofu. Some examples of foods high in vitamin C include citrus fruits, strawberries, and bell peppers. Watch the video above for more ideas.
2. Pair calcium-rich foods with foods that are high in vitamin D
Vitamin D helps your body absorb calcium, so eating these nutrients together can be beneficial. Good sources of calcium include dairy products like milk and cheese, as well as leafy green vegetables like broccoli and kale. Vitamin D can be found in fatty fish like salmon and mackerel, as well as in fortified foods like milk and cereal.
3. Combine plant-based sources of zinc with foods low in phytates
Zinc is great for helping build immunity, and is found mainly in oysters , shellfish, and also in most meats. But phytates, which are found in foods like whole grains, beans, and nuts, can interfere with the absorption of zinc. Soaking and cooking these foods is the easiest way to reduce their phytate content and improve zinc absorption.
4. Consume vitamin A and fatty foods together
Vitamin A is a fat-soluble vitamin, which means that it is absorbed better when it is consumed with fat. Vitamin A is found in a variety of foods, including:
- Animal-derived foods: Liver, kidney, eggs, and dairy products are good sources of vitamin A.
- Plant-based foods: Carrots, sweet potatoes, spinach, and kale are examples of plant-based foods that contain vitamin A. These foods contain a form of vitamin A called beta-carotene, which the body converts into active vitamin A.
It's important to note that these are just a few examples, and the optimal food combinations for vitamin and mineral absorption may vary depending on an individual's specific needs and dietary habits. It's always a good idea to consult with a healthcare provider or a registered dietitian for personalized nutrition advice.