Food Combining

Food combining is a great knowledge to have to be able to increase nutritional value from the foods you’re already consuming!

1. Soaking nuts and seeds ‘activate’ them and reduces the amount of phytic acids that are naturally containing in nuts. Phytic acid can bind to minerals which reduces their bioavailability. By soaking them, it will make them more easily digestible, allow better absorption of minerals and maximise their nutritional benefits.

2. Eating left over potatoes and rice actually increases their nutritional value due to the formation of resistant starches when they are cooked and cooled. Resistant starches act as a prebiotic, feeding beneficial gut bacteria and promoting digestive health.

3. Letting the chopped up garlic to sit for a few minutes before cooking allows the enzyme activity to enhance beneficial compounds such as allicin which have antioxidant and antimicrobial properties.

4. Eating your salads first aid in digestion as the enzymes present in raw vegetables can stimulate digestive enzymes to support breakdown of food and improve overall digestion. The fiber content in salads also can also help regulate blood glucose levels as it can slow down the release of sugars in the blood stream which prevents spikes in blood sugar levels.

5. Combining fats such as avocado or olive oil with tomatoes enhances the absorption of lycopene, which is a potent antioxidant. Lycopene is a fat-soluble compound, so consuming it with fats like avocado or olive oil can help your body absorb it more effectively and maximise its health benefits.

6. Iron from food comes in two forms: Haeme (meat sources) and Non-haeme iron (plant based sources). Haeme iron is more readily bioavailable compared to non-haeme. Non-haeme iron requires conversion from the insoluble ferric form of iron (Fe3+) to the more soluble ferrous form (Fe2+). This is when vitamin C comes in to help convert plant based iron sources to a more soluble form, therefore enhancing its absorption.
   Squeeze lemon onto your foods Add vegetables such as capsicum, broccoli and kale to tofu stir fry’s Add quinoa and pumpkin seeds to your salads

7. Vitamin D and calcium work synergistically together and enhance each others absorption within the body. Combining vitamin D and calcium rich foods maximise the absorption which is important for bone health and overall wellbeing.
   Vitamin D sources include fatty fish like salmon, mackerel and sardines. Egg yolk, liver, and red meat also are great sources.
   Calcium sources include dairy, leafy greens, almonds, brazil nuts, egg yolk, broccoli, anchovies.