There are various ideas and suggestions about combining foods, some based on flavour, some on nutritional values, some on preferences, and some on science. But did you know that combining food can provide you with maximum nutritional benefits? Read on to learn more.
Food Sourcing Makes a Difference
The sourcing, preparation, and combination of foods can either maximise or degrade nutritional value. Foods grown out of season or transported long distances are often picked too early to avoid spoilage. This produce is forced to ripen during transport, which prevents it from developing its natural sugars and flavours. This produce does not fully absorb the nutrients from the soil. Studies have shown that fruits and vegetables picked when ripe contain more beneficial nutrients than those harvested too early. By choosing seasonal produce, we support our bodies, support local farmers, reduce our carbon footprint, and help build a healthier and more sustainable food system.
Nutrient Bioavailability
Just because certain nutrients are abundant in a food doesn’t mean your body will absorb them. Nutrients that just pass through your body don’t do you much good. There are certain ways to prepare and combine foods that can improve the bioavailability of nutrients. Organic, local produce can have higher nutrient content, especially antioxidants. Local produce, even if not organic, offers greater freshness and quality. Another high-quality source is frozen fruits and vegetables, as they are harvested at peak ripeness and then flash-frozen, which preserves their nutrients.
Food Preparation
The way you prepare fruits and vegetables affects the amount of nutrition you get from them. Some vegetables, such as lettuce, celery and parsnip, release polyphenols when they are cut. Polyphenols help protect the body against heart disease, diabetes and some types of cancer. Vegetables containing organosulfur compounds, such as garlic, leeks, and onions, provide more benefits when chopped or crushed. Chopping or crushing them allows the process to release the enzyme allicin, which provides multiple health benefits. Another beneficial way to prepare food is through fermentation. Fermentation supports the proliferation of probiotic microbes that support the gut microbiome and improve nutritional availability. Soaking grains and legumes promotes germination, which increases the bioavailability of their nutrients.
Food Combining
Some principles of food combining will help you increase nutrient absorption and support more stable energy and blood sugar levels. Food combination optimises nutrient absorption while maintaining flavours and textures. Combining iron-rich leafy greens, tofu, chickpeas, lentils or oats with foods rich in vitamin C will support the absorption of iron. Garlic and onions can also increase the availability of iron when eaten with iron-rich foods. Foods that contain high concentrations of calcium or tannins can inhibit iron absorption. Fat-soluble vitamins, including vitamins A, D, E and K, should be taken with fat to allow for maximum absorption. By strategically preparing and combining foods, you can improve your health and reduce the risk of nutritional deficiencies.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.