Top Food Nutrient Combinations

July 14th 2021

Getting your daily requirements of nutrients is important but you need to get the right combinations. You heard it correctly. Certain combinations are needed to ensure that the nutrients are absorbed by the body. In this article, we are going to talk about combinations that are useful and combinations that should be avoided.

Foods you can combine

Below we are going to provide some combinations that boost absorption.

Plant-based iron and vitamin C

Iron can be obtained from plant-based and animal-based foods. If you are opting to get it from plant-based foods then your body will need some assistance in absorbing them. You need to combine the iron-rich food with some vitamin C. The reason for this is that vitamin C helps convert the iron available in the food into its ferrous state. Your body can absorb it in this state. Sources of vitamin C are oranges, lemons, strawberries, peppers, Brussel sprouts, and broccoli.

Need for fat

Many of us are being misled to believe that fat is not required. However, nothing can be further from the truth. The reason we need fat is need because certain vitamins are fat-soluble. Vitamins A, D, K, and E, are fat solvable. That means our body needs to have fat to absorb them properly. You can healthy sources of fat olive oil, avocado, walnuts (unsalted), pine nuts, and almonds (unsalted).

Vitamin D and Calcium

Calcium is needed to make our bones strong. However, taking calcium in large amounts is not enough, we need to take Vitamin D. Important source of vitamin D is sunlight. Other sources of vitamin D include red meat, egg yolks, liver, fortified food, and oily fish.

Vitamin D and magnesium

Magnesium is an important mineral and it is needed for the proper functioning of the heart. Your body also needs magnesium to perform cell repair. To absorb magnesium your body should have sufficient amounts of vitamin D.

Foods you should not combine

Just as there are food combinations that help in the absorption of nutrients, there are those which hinder. Below are some of the combinations that hinder the absorption

Combining iron and calcium

Iron and calcium tend to combine and hinder their absorption. That is why it would better if you do not combine them. You should include calcium in your diet, but change the time you are taking it. The reason we are suggesting you change the timing is that the studies into this have not been conclusive. Many studies suggest that combining both affects the absorption of iron. And an equal number of studies seem to suggest that there is no correlation between the two. However, when it comes to your body it is better to play it safe.

Combining oxalic acid with either Calcium and Magnesium

Oxalic acid tends to combine with calcium, and that prevents your body from absorbing it. The same problem happens when you mix oxalic acid with magnesium. That is why you should not combine them. Take, for example, you should not combine sesame seeds with almonds and/or cashew.

Combining Phosphoric Acid with calcium

Phosphoric acid has a high tendency to combine with calcium to form calcium phosphates. These calcium phosphates cannot be absorbed by our bodies. By combining the two, you are preventing your body from absorbing the required amount of calcium. Best to avoid food with phosphoric acid.


Your body needs nutrients to live and grow. In this article, we have established that combining certain foods will help the absorption of nutrients by your body. Also, we have provided you with combinations that will be harmful to your body.

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