Combine certain foods for better nutrient absorption

Think you eat well? You may be surprised to find out that even though you eat a balanced diet, your body may only be absorbing a small percentage of the nutrients consumed.

Vitamins and minerals in the food you eat interact and can either aid assimilation or hinder nutritional uptake. Some nutrients compete for the same absorption site while others bind together in the stomach preventing maximum absorption.

By knowing which foods pair together well, you may be able to boost your vitamin and mineral absorption by up to 50 per cent.

Well, here's how to get the most out of what you are eating:

Iron + Vitamin C

If you are lacking energy or feeling tired most days, you may be deficient in iron. In fact, iron is one of the most common mineral deficiencies.

Since iron is essential for blood renewal and the immune system, it's important to pair iron rich foods with vitamin C to boost its absorption.

For example, even if your breakfast cereal contains 50 per cent of your daily iron needs, your body may only be able to assimilate less than 10 per cent. But by adding vitamin C rich strawberries on top, you can almost double absorption.

Serving Tips: Drink a glass of orange or guava juice with breakfast or slice strawberries or kiwi fruit on top of cereal for a quick and easy boost. For dinner try lean meat stir fry tossed with vitamin C rich capsicum and broccoli. Also make it a habit to squeeze lemon juice onto fish.

Tip: Avoid drinking tea or coffee around meal times or when taking mineral supplements. The tannins will inhibit mineral absorption.

Vitamin E + Healthy Fats

Vitamin E is essential for busy bodies on the go as it improves circulation and is necessary for tissue repair. However, this wonder nutrient needs healthy fat in order to be effective. In fact, vitamin E, A, D, K and beta carotene are just a few nutrients that are fat soluble and require healthy fats to maximise their absorption into the body.

Serving Tips: Nuts, seeds, vegetable oils, whole grains and leafy greens are the best way to source vitamin E. Combine these foods with natural healthy fats found in avocado, tahini, and olive oil.

Calcium + Healthy Bacteria

Live bacteria or probiotics in yoghurt help the absorptive surface in the stomach, and fibre, which is essentially indigestible carbohydrates, helps these healthy bacteria flourish. Pairing yoghurt with fibre rich foods like wholegrain breads or legumes, promotes good intestinal bacteria, which helps the absorptive surface of the gut and allows for maximum nutrient absorption.

Serving Tips: Pair cereals and fruit with yoghurt, or dollop plain yoghurt on curries and rice.  Don't forget to soak up a little early morning sun as vitamin D is crucial in assimilating calcium. Ten to 15 minutes of sun on the hands, arms and face three times a week is generally enough.

Tip: Avoid eating iron rich foods with calcium as they compete for the same binding site in the small intestine and can prevent both from being assimilated by up to 50 per cent.