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Article Source: The Positive Observer
Written by - Carla Cappiello Golden (www.onehealthygirl.com)
 There are two schools of thought for combining foods. One is based on the categories of food - starch, protein, fat, acid, sugar - which, for optimal digestion, should or should not be combined together. The other school of thought, and the one that I will focus on here, is the combining of foods containing compatible vitamins and minerals which will enhance the absorption and assimilation of nutritive values. This approach to food combining is often referred to as food synergy.
Whole foods, preferably organic, are superior in bioavailable nutrition over processed foods which may be fortified with laboratory created vitamins and minerals. Because a whole food is nutritionally complete when left untouched and unchanged, it does not need fortification. However, one fruit, vegetable or grain does not contain all the nutrients needed in a healthy diet, so it is wise to smartly combine whole foods with one another for even greater bioavailability.
For example, Vitamin C is known to assist the body with absorbing non-heme iron. Heme iron is the type of iron found in the blood's hemoglobin accompanying flesh foods. Non-heme iron is found in foods such as egg yolks, bulgar, prune juice, spinach and leafy greens, lentils and beans, raisins, black strap molasses, quinoa and soybeans.
Vitamin C can aid in the absorption of non-heme iron through a chain of chemical reactions making the iron more compatible for the absorption by the body. Some foods high in Vitamin C include red, yellow and orange peppers, peaches, papayas, broccoli, mangoes, tomatoes, strawberries, potatoes, kiwi, cantaloupes, and citrus fruit.
Iron deficiency is the most commonly known form of nutritional deficiency and can lead to anemia. Adding a food rich in Vitamin C to a meal containing iron rich foods can increase non-heme iron absorption up to six times! On the flip side, there are foods that have the opposite effect and inhibit the absorption of nutrients. Calcium and tannins (found in tea and coffee) reduce the rate of iron absorption, so be sure to eat and drink foods containing these nutrients separately.
It is true that the whole is greater than the sum of its parts. It is also true, in the case of food synergy, that multiplying whole foods results in exponential nutritional results! Below are a few meals suggestions which put Vitamin C and iron to work together for the greater benefit to your health. Enjoy!
• Fresh citrus or prune juice or a mango & papaya salad alongside eggs or omelet with peppers, black beans & tomatoes
• Quinoa or bulgar with stir-fried or steamed broccoli, peppers, and tempeh (fermented soy)
• Spinach salad with sliced strawberries & raisins in citrus vinaigrette with a baked potato on the side (no sour cream to avoid calcium)
Here's a Citrus-Broccoli Salad from Delicious Magazine...
Serves 6
If you usually don’t care for broccoli, this recipe might just change your mind. It’s best served the same day; overnight, the broccoli loses its vibrant green.
1 large head broccoli (1 3/4 pounds before trimming), florets separated, stalks peeled and sliced thinly)
1/2 tablespoon orange juice
(fresh squeezed is best)
1/2 tablespoon lime juice
(fresh squeezed is best)
1 tablespoon lemon juice
(fresh squeezed is best)
1/2 tablespoon pure maple syrup
(consider substituting black strap molasses for greater iron benefit)
1/2 teaspoon chopped fresh basil
2 cloves garlic, minced
1/4 teaspoon sea salt
3 tablespoons extra-virgin olive oil
1. Prepare a large bowl of ice water. In a large pot over high heat, bring 3 quarts of water to a boil; add 1 tablespoon salt and dissolve. Remove from heat; add broccoli for 1 minute until bright green. Drain, then plunge into ice water to stop the cooking and set color. Drain again.
2. In a blender, combine orange juice, lime juice, lemon juice, maple syrup, basil, garlic, and ¼ teaspoon salt. Blend; with motor running, slowly pour in oil.
3. Place broccoli in a large bowl and add marinade. With clean hands, massage broccoli for 3–5 minutes, thoroughly coating. Cover and chill for at least 30 minutes. Remove from the refrigerator 10–15 minutes before serving.
Carla Golden, LMT is in private massage practice, the editor of OneHealthyGirl.com wellness blog, founder of WellnessDestinationsCentral.com alternative healthcare directory and is in hot pursuit of a PhD in Holistic Health and Healing.
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