Many of us understand the significance of maintaining a well-balanced diet packed with nutrient-rich foods for staying healthy. What is less known and equally important, nonetheless, is how we consume these foods to extract the maximum benefits from them. This aspect becomes especially crucial when it comes to plant-based foods that come with fluctuating absorption rates, as per the words of Catherine Perez, a reputed vegan dietitian.
A well-devised consumption plan allows you not only to soak in the optimum nutrition but also to enhance the efficiency of nutrient absorption in your body. A diet enriched with beans, whole grains, tomatoes, and more, when combined strategically with other food items, can significantly amplify the nutrient value you derive from them.
Here are three crucial food combinations that can effectively increase your nutrient intake, as enlightened by dietitian Perez.
1. Combine Iron with Vitamin C:
It is a fact that the body tends to have difficulty in absorbing non-heme iron found in plant-based foods. To tackle this situation, the smart move is to consume such foods that are rich in iron content with those edibles higher in vitamin C. The result of such a combination is an increased absorption of iron by the body. Dietitian Perez provides an ideal instance where she advocates for having a burrito packed with beans, a rich source of iron, topped with diced bell peppers that are known for having a high Vitamin C content.
2. Partner Antioxidants with Fats and Fat-Soluble Vitamins:
A method recommended for increasing the nutrient intake from your food is to simply pair healthy fats with those foods rich in antioxidants. In other words, if you have antioxidant-rich tomatoes to cook, try adding some olive oil in the pan. This combination doesn’t merely increase the taste but also optimizes your nutrient gain from the vegetable. The wholesome concept applied here is that cooking tomatoes with extra virgin olive oil enhances the lycopene absorption in your body. Similarly, garnishing your salads with dressings including healthy oils like soybean oil can increase the nutritional benefit.
3. Pair Calcium-Rich Foods with Vitamin D:
An individual not having enough of calcium and vitamin D throughout their life tends to face an increased risk of developing osteoporosis in their later years. It is true that our body needs Vitamin D to absorb calcium. Hence, it would be a smart move to eat calcium-rich foods while getting enough vitamin D simultaneously. Foods rich in calcium like canned salmon with bones, egg yolks, or milks and yogurts should be ideally consumed while walking under the sunlight. Such an approach ensures that you get the Vitamin D from the sunlight and substantially increase your calcium intake.
These are some of the ways you can enhance your nutrient intake and make the most out of your meals. It does not matter what you eat, but what is more, important is how you eat it. So, instead of just focusing on ‘what to eat’, try devising a more strategic approach on ‘how to eat’, which can fundamentally change your overall nutrient absorption mechanism for good. This autumn, master your diet with a strategic eating plan and take control of your nutritional intake with confidence.
