Unleashing the Power of Food Combinations for Optimal Nutrition

It’s not something we often think about when we dive into brunch, but the combinations of the foods we eat can play a role in reaching our optimal nutrition. Let’s explore a few of these foodie best friends….and foes.

Calcium and vitamin D:-

To ensure the best musculoskeletal health, reducing the risk of osteoporosis and hip fractures, we need the right amount of the mineral calcium (700mg/day for adults). Though as a population we tend to consume sufficient dietary calcium through various sources such as dairy, leafy greens, and fortified foods, it is essential to understand that calcium alone is not enough to ensure optimal bone and muscle health. Our bodies require vitamin D to facilitate the absorption of calcium in our gut effectively. Without sufficient vitamin D, our gut lining may absorb as little as 10% of the calcium consumed, rather than the optimal that is achievable with adequate vitamin D levels.

Though we make vitamin D following exposure to sunlight, sometimes our dietary levels fall short, reducing the amount of calcium in our bodies. Though we supplement, especially in the winter months, good dietary sources of vitamin D are oily fish, red meat, eggs and liver with calcium in good supply in broccoli, green leafy veggies and dairy. As we store vitamin D we don’t necessarily need to eat them at the same time - throughout the day is just fine when it comes to these firm friends.

Iron and vitamin C:-

Iron is vital in making red blood cells which carry oxygen round the body. Iron deficiency can lead to anaemia where we may feel tired and lack energy amongst other symptoms. To help prevent iron deficiency, it is essential to consume adequate amounts of iron-rich foods. There are two types of dietary iron: heme iron, which is found in animal products such as meat, fish, and poultry, and non-heme iron, which is found in plant-based sources like lentils, beans, chickpeas, and an array of green leafy vegetables. While heme iron is more easily absorbed by the body, non-heme iron can still be effectively utilised especially when paired with vitamin C. This vitamin can significantly increase the bioavailability of iron from plant sources, making it easier for the body to use this essential mineral.

Good sources of vitamin C include a variety of fruits and vegetables. Blackcurrants and strawberries are particularly high in this vitamin, alongside citrus fruits like oranges, lemons, and grapefruits. Other excellent sources include cruciferous vegetables such as broccoli and brussels sprouts, as well as potatoes. It is important to note that vitamin C is water-soluble and is not stored in the body, which means it needs to be consumed regularly to maintain optimal levels. Therefore, incorporating a source of vitamin C into meals that are rich in iron is a practical strategy for improving iron absorption. For example, enjoying a glass of fresh orange juice alongside an iron-rich meal may enhance the effectiveness of iron absorption, helping to boost iron levels.

Iron and tannins:-

Alas not all relationships work out and this is the case when it comes to poor iron absorption and our morning cuppa. Tannins found in tea, coffee, wine, chocolate, cocoa, some whole fruits such as grapes and apples, legumes and some cereals will bind to some iron rich foods reducing iron absorption.

Tannins have a unique ability to bind to iron-rich foods, forming complexes that render the iron less available for absorption in the digestive tract. This binding action can lead to a decrease in the bioavailability of iron, particularly non-heme iron, which is the type of iron predominantly found in plant-based foods. As a result, should we consume high amounts of tannin-rich foods and beverages in conjunction with iron-rich meals we may find ourselves at a disadvantage when it comes to meeting our iron needs. This is particularly concerning for those who rely on plant-based sources of iron, as they may already have a lower absorption rate compared to heme iron found in animal products.

Luckily the effect can be avoided by making sure that high tannin foods and drinks are consumed away from iron rich meals and snacks.

These are just a few of the great and not-so-great partnerships within our diet, but hopefully a few tips about achieving the very best nutrition from our daily bread.

Happy eating,

Nina Thomas

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition