The absorption of nutrients takes place mainly in the small intestine. During digestion, the food product is broken down into prime factors and, in the simplest form, it passes from the intestines into the body. This can be by direct membrane permeation following a concentration gradient or by active transport. Vitamins and minerals can ‘cooperate’ with each other or make it difficult for each other to enter the body, thus reducing or increasing their absorption. That is why it is important in which company we eat products rich in a specific ingredient. Especially if we want to compensate for the shortages. Let’s look at a few minerals.
Iron
It is a mineral that is extremely important for the proper functioning of the body. Without it, red blood cells cannot form, which causes anemia. Iron with good digestibility is found in animal products, i.e. meats, cold cuts, eggs and fish. Grain products, seeds, legumes, nuts, green leafy vegetables, and dried fruit are also sources of iron, but their digestibility is much lower. Presence may improve it vitamin C.which is found in large amounts in pepper, parsley, horseradish, kale, Brussels sprouts, broccoli, rosehip, currants, cranberries and strawberries. Presence is also beneficial folic acid i.e. green leafy vegetables or grains.
Perfect combinations: pork neck roast with paprika and parsley, roasted turkey with cranberry sauce, beans with paprika and rice, groats with kale, rice with Brussels sprouts, oatmeal cookies with currant and nuts, sandwich with tahini paste and lettuce
Magnesium
It is essential for the nervous system, energy changes, protein formation, thermoregulation and muscle relaxation. The main sources of magnesium are cereal products, legume seeds, cocoa, nuts, seeds, potatoes, rennet cheeses, fish, parsley. Its absorption improves presence vitamins C, D, B6, calcium, phosphorus and protein. Vitamin D is mainly fatty fish, butter, eggs, milk, cheese. Vitamin B6 is meat, offal, eggs, beans, nuts, sunflower seeds, wheat germ, and calcium and phosphorus are mainly dairy products (a favorable ratio of these elements to each other 1: 1 is preserved in it). Nutritionist Justyna Piechocka recently wrote about other sources of calcium.
Perfect combinations: cod with barley, potatoes with cheese and chives, pea and rice casserole with cheese, lentil soup with parsley and cream, sunflower and sesame seed paste, wholemeal bread with brie cheese and cranberries
Zinc
It is an ally of the immune system and promotes wound healing. It participates in energy transformations and alcohol metabolism and is necessary for the formation and operation of many hormones. Zinc, like iron, is better absorbed from animal products. Is in the meat, fish, seafood, eggs, rennet cheese and cereals, nuts, seeds, mushrooms, spinach, beans, ginger, herbs, cocoa. Its absorption increases when consumed with calcium, phosphorus, magnesium, selenium, vitamins A, E, C, B6. Vitamin A is animal fat and beta-carotene in vegetables and fruits, and vitamin E is vegetable fats, nuts and seeds. Selenium is an element found mainly in fish and seafood. It can also be found in Brazil nuts, garlic, eggs, milk, and grain products. Its amount, however, depends largely on the method of breeding and cultivation.
Perfect combinations: prawns with butter and parsley, salmon with spinach and almond flakes, wholemeal pasta with kale and pumpkin seed pesto, wholemeal bread with bean-sunflower paste and egg, mushrooms stuffed with salsa, beans in tomato sauce with sausage
Chromium
It is important for carbohydrate metabolism, stabilizes blood glucose levels, affects fat metabolism, and participates in the regulation of cholesterol levels. The demand for it is very low, however, the high presence of refined products such as sugar or white flour reduces its absorption. Its sources in the diet are seafood, Brazil nuts, beef, egg yolk, whole grains, mushrooms, molasses, brewer’s yeast, dried dates, pears, tomatoes, broccoli, asparagus. Chromium digestibility is better in the presence of vitamins C, B3 and such amino acids as glycine, cysteine, glutamic acid. The sources of vitamin B3 are meat products, offal, yellow cheese, whole grains and nuts. Glycine is found in large amounts in gelatin, sesame, wheat germ, flax, cysteine in soybeans, chickpeas, eggs, spirulina, garlic, and glutamic acid in seaweed, cheese, broad beans, peas, sunflower seeds, almonds, eggs. All these amino acids can also be found in meat and fish.
Perfect combinations: broccoli with almond flakes, oysters with garlic, pears stuffed with dates and sesame, pork in jelly, chickpeas with mushrooms, asparagus baked under Parmesan cheese, wholemeal pancakes with nuts and curd filling, broad beans with tomatoes
Main photo is from: Stacy Spensley / Foter / CC BY