Combination of foods that benefit you

Are there positive combinations?

The answer is yes. Foods are much more complex structures than we can imagine and the processes of digestion, absorption and metabolism in general are going to be affected by the way we consume food, the way in which it is prepared and / or cooked, and what side dishes or we give them intake, that is, the rest of the foods that are part of that meal.

The main factors affected by food combinations are absorption, bioavailability and the ability to use nutrients.

Some examples of positive combinations

Protein

They are made up of a series of molecules called amino acids. Foods of animal origin provide us with complete proteins, which means that they contain all the essential amino acids, but plant foods do not contain essentials and this reduces their bioavailability or capacity for use by the body.

The way to increase this availability is to combine different plant foods to get enough of all the essential amino acids to achieve complete proteins. We must bear in mind that legumes and nuts are deficient in methionine and cereals and seeds are deficient in lysine. So some interesting combinations would be:

• Legumes + cereals. Eg lentils with rice, chickpeas with wheat, etc.
• Legumes + seeds. Eg Hummus (chickpea cream with crushed sesame and spices).
• Nuts + cereals. Eg spaghetti with walnut dressing.
• Nuts + seeds. Eg Mix for salads, yogurts, etc.

Vitamin D and calcium

it is essential for the correct absorption and utilization of calcium in relation to bone and dental mineralization. In addition, it regulates calcium levels in the blood, acting at the intestinal, renal and bone levels.

The main sources of calcium in the diet are dairy, although we can also take it with nuts, legumes, seeds and small fish with thorn. Vitamin D can be synthesized by our body from solar radiation and we also obtain it through our diet with dairy products, mushrooms, wheat germ ...

So dairy is double for bone health. Vegetarians should opt for vegetable combinations such as salad with mushrooms and nuts.

Vitamin B12 and folic acid

contributes to the absorption of folic acid or vitamin B9. These two vitamins have functions at the blood and neurological level, among others. It is necessary to meet their requirements daily to avoid anemia.

While the B12 is only found in foods of animal origin such as shellfish, fish, meat, organ meats, eggs and dairy, the B9 is mainly found in legumes, green vegetables and breakfast cereals. A fish dish with green beans, or a chickpea salad with hard-boiled egg, for example, are good combinations in this regard.

Iron and vitamin C

Iron is necessary for many reasons, including avoiding iron deficiency anemia. Iron is found in food in different chemical forms. While foods of animal origin usually have heme iron, with a higher absorption rate, non-heme iron from vegetables and eggs is less absorbed.

Well, vitamin C or ascorbic acid manages to modify the chemical form of non-heme iron, improving its absorption. That is why the intake of foods rich in vitamin C such as, kiwis, citrus fruits, raw peppers, etc. is recommended, together or after the intake of foods rich in non-heme iron. Beef steak with seasoned tomato, fish with roasted peppers… they are good combinations.

• A food contains multiple nutrients and components that will influence its metabolization and subsequent use.
• The absorption of nutrients is affected by the rest of the foods in the diet.
• Vitamin C contributes to improving the absorption of iron, and vitamin B12, folic acid, so it is interesting to know what foods contain them and to combine them.