Perfect Pairings (& I’m not Talking Wine & Cheese!)

I recently wrapped up my course “Creating your Owner’s Manual for Health” - and as always, it’s the segments on nutrition - exploring the power of food - that most strongly resonate with everyone.

Because when you think of the powerful benefits that the food we eat delivers, the billions of chemical processes that the food we eat triggers, and all the ways our food is health protective … you take notice.

Take in the following powerful observation from Dr. Mark Hyman: 

It's an understatement to say that wholesome food is crucial for our body's vitality.

So I thought it might be fun to delve into some interesting food facts that enable us to maximize nutrient absorption - food partnerships that make nutrients more bio-available.

So what is bioavailability?

Bioavailability refers to the proportion of a nutrient that is absorbed from the diet and used for normal body functions.  Certain nutrients require the presence of other compounds to be absorbed efficiently, and this is where the concept of food synergy comes in - pairing specific foods together that can enhance the absorption and effectiveness of their nutrients.

By strategically pairing different foods, you can unlock a hidden world of health benefits.

Power Couples for Enhanced Health:

Iron & Vitamin C
Iron is a crucial mineral for the production of hemoglobin and myoglobin, proteins that carry oxygen in the blood and muscles.  

However, the body absorbs heme iron (from animal sources) more efficiently than non-heme iron (from plant sources). To boost the absorption of non-heme iron, it’s beneficial to consume it with Vitamin C-rich foods.  

So by pairing your lentils, spinach, or tofu with citrus fruits, bell peppers, or broccoli, the magic of the Vitamin C helping to convert non-heme iron into a more absorbable form magically occurs, maximizing the overall health benefits of what you're eating.

Turmeric & Black Pepper:

Turmeric's curcumin boasts anti-inflammatory power, but low bioavailability limits its impact. 

Black pepper to the rescue! Piperine in black pepper increases curcumin absorption by up to 2000%!  Just remember to simply add a few grinds of pepper every time you're adding turmeric to a meal.   

Fat-Soluble Vitamins & Healthy Fats

Have you ever wondered why carrots are often served with a dollop of hummus? Or guacamole? It's not just for taste! Vitamins A, D, E, and K are fat-soluble, meaning they need fat for proper absorption.

Including healthy fats like avocado, olive oil, or nuts with meals rich in these vitamins acts like a taxi service, delivering them efficiently to your body for optimal health.

Boosting Calcium with Vitamin D

Calcium is vital for strong bones and teeth, nerve signaling, and muscle function. Vitamin D enhances calcium absorption in the gut. 

Without sufficient vitamin D, the body struggles to absorb the calcium it needs.

The pairing of salmon and kale is a perfect example of this beneficial partnership - Salmon is a rich source of vitamin D, while kale provides a good amount of calcium. A dish that includes both ensures that your body can better absorb the calcium from the kale.

Tomatoes & Olive Oil

Olive oil enhances the absorption of lycopene, the powerful antioxidant in tomatoes.  So sautéing tomatoes in olive oil, or drizzling olive oil over a tomato salad ensures that you're activating the tomatoes' rich source of antioxidants.

Green Tea & Lemon

Green tea offers a powerful flavonoid/anti-oxidant called catechins, which can break down readily in our digestive tract.  A squeeze of lemon helps protect the catechin and thereby elevates overall absorption.  

Enhancing Zinc Absorption with Sulfur Compounds

Zinc is essential for immune function, wound healing, and DNA synthesis. Sulfur-containing compounds, such as those found in garlic and onions, can improve zinc absorption.

Take chickpeas and garlic for example.  Chickpeas are a good source of zinc, while garlic contains sulfur compounds. A hummus made from chickpeas and garlic is not only tasty but also a nutritionally powerful combination.

The Role of Probiotics and Prebiotics

Probiotics are beneficial bacteria that support gut health, while prebiotics are types of fiber that feed these bacteria. Together, they create a healthy gut microbiome, which can enhance nutrient absorption and overall health.

One example pairing is yogurt and bananas. Yogurt is rich in probiotics, and bananas contain prebiotic fibers like inulin. Combining these in a smoothie or a snack supports gut health and boosts the absorption of various nutrients.

The good news is that you probably already pair many of these foods without realizing the nutrient absorption impact you're gifting your body.  

So experiment, discover, and turn food synergy into your secret weapon for supercharged health!