Significance of Pair Food for Nutrient Absorption
Food pairings work well to stimulate the nutrient absorption process because some food items provide maximum nutrients when paired with other foods.
- Vitamin C and Iron
- Calcium and Vitamin D
- Carbohydrates and Protein
- Zinc and Animal Protein
- Vitamin D and Magnesium
- Turmeric and Black pepper
- Carrots + Healthy Fats
- Vegetables + Cold-Pressed Oils
1.Vitamin C and Iron
Plant-based iron (non-heme iron) is harder to absorb, but pairing it with Vitamin C can increase absorption. Vitamin C converts ferric iron (Fe³⁺) to its more absorbable ferrous form (Fe²⁺), enhancing uptake in the intestinal mucosa.
Eg: Lemon water with some dates, lemon water with soaked aliv seeds, Adding lemin juice to the spinach salad, Tomato and spinach curry. Poha with lemon juice, Spinach channa with lemon
2.Calcium and Vitamin D
Calcium and Vitamin D are essential nutrients that are required to develop strong bones and muscle health. Calcium alone cannot optimise its full absorption. It needs Vitamin D to fuel the process. This is stated that individuals can only absorb 10 to 15% calcium if it is taken alone.
Eg: Broccoli with salmon and tuna, Mushroom with tofu, Milk and yoghurt with Vitamin D-rich foods
Pair calcium-rich sources like soy milk, almond milk or plant-based yogurts with a walk outside, because the source of vitamin D from sunlight can help you better absorb the calcium.
3. Carbohydrates and Protein
Rice is low in lysine but high in methionine, while lentils are high in lysine and low in methionine. Together, they form a complete protein, supplying all nine essential amino acids. Therefore, strategic food pairing of cereals and legumes can provide high-quality vegetarian protein comparable to animal sources.
While adding protein and carbs together, the whole process becomes slower and stabilised. Protein breaks down very slowly, causing the carbs to produce fewer sugars in the bloodstream. These combinations have been suggested by experts to get instant energy even after workouts.
Eg: Oats with a full-boiled egg , Whole bread and meat, Peanut butter with apple slices, Steamed rice with chicken or fish, Cooked rice with Cooked dhals
4. Zinc and Animal Protein
Zinc regulates diverse functions and one of the most important is to strengthen the immune system, quoted by Rachel Werkheiser (M.S, R.D). Animal products are the best sources of zinc and it gets absorbed easily. There are plant-based products that contain zinc and they are legumes, seeds, and whole grains.
These food pairings are one of the healthiest options when legumes are paired with animal protein.
Eg: Oatmeal with eggs, Shrimp with peanuts, Mushrooms, and chicken
While adding legumes and seeds, it is better to soak them overnight so that the phytate content gets dissolved.
5. Vitamin D and Magnesium
When magnesium and vitamin D-rich foods are paired, they repair cells, improve heart health, and strengthen the bones and muscles. It also helps in supporting the overall immune system. These healthy food combinations help our bodies get maximum nutrients.
Also, vitamin D increases the absorption of magnesium in the intestines. Vitamin D and magnesium work together, and experts have stated that without magnesium, our skin cannot produce vitamin D.
Eg: Almonds and salmon, Salad with pumpkin seeds, Mushrooms with cashews
6. Turmeric and Black pepper
Curcumin, the active compound in turmeric, has poor bioavailability. But when combined with piperine from black pepper, its absorption increases by up to 2000%.
A clinical study by Foods found that piperine significantly improves curcumin’s serum concentration and bioavailability. This is due to piperine’s ability to inhibit hepatic and intestinal glucuronidation, allowing curcumin to stay active longer in the system.
7. Carrots + Healthy Fats
Beta-carotene (the precursor to Vitamin A) is a fat-soluble compound that can dissolve in fat and not water. Therefore, without dietary fat, it passes through the gut without being absorbed efficiently. Beta-carotene absorption from raw vegetables increases when paired with a small amount of fat.
Eg: Carrot sabji added with desiccated coconut
8. Vegetables + Cold-Pressed Oils
Vitamins A, D, E, and K are fat-soluble. Without fat, your body cannot properly absorb them. Cooking vegetables with healthy oils like olive oil improves their bioavailability and antioxidant release.
The absorption of fat-soluble carotenoids like lutein and beta-carotene was significantly higher when salads were consumed with full-fat dressing compared to low-fat versions.
Eg: Fruits + Coconut milk smoothies instead of adding Milk products
CRAVING BY NUTRITIONAL DEFICIENCY
What really food craving is?
Many people assume that food craving is their body’s subconscious way of telling them a nutritional need. It is commonly believed that when our body lacks any specific nutrient, it naturally craves foods that are loaded with that nutrient. Fulfilling those cravings is assumed to be helpful for the body as the body gets what it needs. But the truth is that food cravings are commonly caused due to nutritional deficiencies.
Food cravings are often your body’s way of telling you it lacks vitamins and minerals. Dieting is often blamed for causing food cravings. Such diet-induced cravings may be mediated by physiological (e.g., nutritional deprivation) or psychological (e.g., ironic effects of food thought suppression) mechanisms.
Recent Findings
Experimental studies suggest that a short-term, selective food deprivation seems to indeed increase cravings for the avoided foods. However, experimental studies also show that food craving can be understood as a conditioned response that, therefore, can also be unlearned. This is supported by intervention studies which indicate that long-term energy restriction results in a reduction of food cravings in overweight adults.
What are the types of food craving?
- Craving for Salt
Salt cravings are very common and are a result of decreased sodium in the body. It is one of the commonest food cravings during early pregnancy. Decreased sodium and craving for salt is also seen in electrolyte imbalance and dehydration, often occurring after water loss and fever. Excessive sweating, heavy exercising, and extreme fatigue can leave you deficient in sodium. Craving salt is also common in people with hormonal problems, low blood pressure and problems of the adrenal gland. Also, some people start craving salt when they feel stress or tiredness.
Some studies show that anaemia too can make you crave salt.
- Craving for Ice
Studies suggest that iron deficiency leads to pica, which is craving for substances that do not have any nutritive value. Ice is one of those; others being chalk, paper or mud. Simply put, craving for ice could indicate anaemia or iron deficiency. Anaemia is an important health problem and can be confirmed with low haemoglobin levels in the blood test.
- Craving for Chocolate
Chocolates are rich in magnesium. Chocolate-rich food cravings mean magnesium deficiency. Magnesium is important for healthy muscles, nerves and for a healthy heart. Chocolate cravings are also common during hormonal changes; hence women want to eat more chocolate around periods and during pregnancy. Mood swings, depression and emotional problems too can make you hunger for chocolates.
- Craving for Sugar
Craving for sugar is yet another common feeling, mostly associated with lowered sugar levels. Sugar cravings are also common in prediabetes and diabetes. As blood sugar levels fluctuate more often, craving for sugar is seen in conditions affecting glucose tolerance. Many people crave sweets when they are emotionally upset or have experienced a really bad day and need some sweet relaxation.
Craving for sugar may also mean that you just had spicy food or have indulged in high-calorie foods in your previous meals. Such foods cause your blood glucose levels to rise quickly but soon drop to leave you wanting sweets. Choosing high-fibre foods and complex carbs can help maintain blood sugar level, without sudden fluctuations. Also, diabetes can be easily detected by a blood test that checks your blood glucose levels.
- Craving for Water
Dehydration or lack of adequate water in the body, surely leaves you craving for water. It is more common when you lose water by exercising or playing, during summers or when you have diarrhoea, vomiting or fever. Your body, in order to make up for the water loss
Craving for water may also mean that you have eaten foods high in salt or sugar or had alcohol. Such foods or drinks increase water demand to maintain blood sugar levels and electrolyte balance. Some people with diabetes, high blood pressure or kidney problems may also crave water as a lot of it is lost through excessive urination. Frequent urination is also seen in some hormonal problems, which can leave you wanting more water.
- Food Cravings during Early Pregnancy
Most women experience food cravings, particularly during initial months of pregnancy. This can be related to hormonal changes, nutritional deficiencies or risk of health problems. Some women experience strong salt cravings during pregnancy, but eating too much due to salt cravings can affect blood pressure. Pregnant women can crave sweets, salty, fried, spicy, sour and other foods. Though food cravings in early pregnancy are common, healthy eating and timely check-up can ensure a healthy pregnancy.
Nutrient deficiency and its cravings, Food sources to overcome it;
Deficiency
|
Cravings and Signs |
Food sources |
Calcium |
Craving sodas, carbonated beverages, and even dairy products |
|
Magnesium |
Sugar and feels sore, fatigue, muscle twitches, cramps, has a depressed mood, and anxiety. |
|
Zinc
|
Gastrointestinal distress, experiences low moods, mood swings and extreme PMS in women or high stress. |
|
Omega-3
|
Cravings for sweet, cheese, fatty foods and carbohydrates and may suffer from occasional episodes of poor mood and brain fog. |
|
Vitamin B12
|
Anemia, low energy, craving for meat or often finds himself bruising easily. |
|
Folate
|
History of cardiovascular diseases, miscarriage or one who experiences fatigue, loss of appetite, low energy, anemia and has frequent mood swings and irritability may also have similar signs as for folate deficiency. |
|
Vitamin D
|
Sick very often, has a low mood, suffers from bone loss, back pain and feels tired and fatigued |
|
Selenium
|
Feel excessively tired and craves salty foods. |
|
Antioxidants
|
Crave sweets. |
|
NOT ALL FATS ARE BAD, THE TRUTH ABOUT HEALTHY FATS
For years, fat was widely seen as the villain of nutrition, something to avoid if you wanted to stay healthy or maintain your weight. But modern science tells a very different story. Fat is an essential macronutrient that supports hormone production, nutrient absorption, brain function, and overall health. The catch? Not all fats are the same. Understanding the differences between healthy and unhealthy fats is the real key to making smart food choices.
This comprehensive guide breaks down the science behind saturated, unsaturated, and trans fats, helping you clearly see which fats to include in your diet, and which ones to avoid.
“Fats are really the most concentrated source of energy in the foods we eat, and our bodies need that energy,” says NIH nutritionist Dr. Margaret McDowell. “Fats are truly an essential nutrient.”
Experts say that the total fat intake for adults ages 19 and older should be 20% to 35% of the calories eaten each day. For children ages 4 to 18, it should be 25% to 35%.
IMPORTANCE OF FAT IN HUMAN BODY
- Energy Storage and Provision
Fats are the body’s most concentrated source of energy, providing 9 calories per gram, more than double that of carbohydrates or protein. This stored energy (in the form of triglycerides) acts as a reserve fuel tank, helping you power through your day and supporting endurance during physical activity.
- Vitamin Absorption and Hormone Production
Certain crucial vitamins A, D, E, and K, are fat-soluble. This means your body needs dietary fat to absorb them properly. Without adequate fat intake, you could become deficient in these vitamins, leading to a host of health issues. Furthermore, fat is a fundamental building block for producing hormones, including sex hormones like estrogen and testosterone, which regulate countless bodily processes.
- Brain Health and Cell Function
Brain is nearly 60% fat. Dietary fats, particularly omega-3s, are critical for brain development, cognitive function, and memory. They also form the protective sheath (myelin) that surrounds nerve cells, ensuring efficient communication throughout your nervous system. Every single cell in your body has a membrane made of fats, which controls what enters and exits the cell, making it essential for overall cellular health.
What are healthy fats to include in your diet?
Healthy fats, also known as “good” fats, are an essential part of a nutritious diet. They provide energy, support cell growth, protect organs, and aid in the absorption of fat-soluble vitamins like A, D, E, and K. Some excellent sources of healthy fats include:
Monounsaturated fats: Found in avocados, olive oil, nuts, and seeds.
Polyunsaturated fats: Present in fatty fishes like salmon and mackerel, as well as in walnuts and flaxseeds.
Which fats are bad for you and should be avoided?
Unhealthy fats, often referred to as “bad” fats, can increase the risk of heart disease, stroke, and other health problems when consumed in excess. These include:
Trans fats: Found in partially hydrogenated oils and many processed foods like baked goods, fried foods, and margarine.
Saturated fats: Primarily found in animal products like butter, cheese, and fatty cuts of meat.
Difference between saturated and unsaturated fats
Saturated fats are typically solid at room temperature and are primarily found in animal sources, while unsaturated fats are liquid at room temperature and are primarily found in plant sources.
Unsaturated fats are generally considered healthier than saturated fats because they can help lower bad (LDL) cholesterol levels and reduce the risk of heart disease.
Foods high in unhealthy fats to avoid
To maintain a healthy diet, it’s essential to limit your intake of foods high in unhealthy fats, such as:
- Fried foods (French fries, fried chicken, donuts)
- Processed snacks (chips, crackers, cookies)
- Baked goods (pastries, pies, cakes)
- Fatty cuts of meat (bacon, sausage, ribs)
- Full-fat dairy products (butter, cheese, whole milk)
How to choose healthy fats for cooking
When cooking, opt for healthy fats like olive oil, avocado oil, ghee or coconut oil.
Try to avoid cooking with butter, palm oil and margarine.
These plant-based oils are rich in monounsaturated and polyunsaturated fats, which are better for your heart health.
Impact of different types of fats on cholesterol levels
While saturated and trans fats can raise harmful LDL (low-density lipoprotein) cholesterol levels, increasing the risk of heart disease, monounsaturated and polyunsaturated fats can help lower LDL cholesterol and raise beneficial HDL (high-density lipoprotein) cholesterol levels.
RESEARCH FINDINGS
NIH-funded research found that, when it comes to weight loss, the source of calories—whether from fat, protein or carbohydrate—isn’t as important as the number of calories you consume. But when it comes to risk factors for heart disease, replacing some carbohydrates with protein or unsaturated fats can greatly improve blood cholesterol. In a specialized diet designed to lower blood pressure, using unsaturated fats in place of some carbohydrates boosted blood levels of “good” cholesterol (HDL cholesterol) and caused a more healthful drop in blood pressure.
In a healthy diet, it is essential to limit the intake of unhealthy fats such as saturated and trans fats. These fats, commonly found in processed foods, fried items, baked goods, and high-fat animal products, can increase the risk of heart disease, stroke, and other chronic health conditions when consumed in excess.
Conclusion
Instead, a balanced diet should prioritize healthy unsaturated fats from sources like nuts, seeds, fatty fish, and plant-based oils such as olive, flaxseed, and avocado oil.
While healthy fats play an important role in supporting overall well-being, unhealthy saturated and trans fats should be minimized to promote optimal health and reduce disease risk. By making mindful choices to limit harmful fat sources and choose nutrient-dense unsaturated fats, individuals can significantly improve their overall dietary quality.
THANK YOU
Manisha Kanaharaj
Nutritionist (Msc Food science and Nutrition)
FAQs
Can I lose weight without dieting?
Yes. Weight loss is possible through mindful eating, portion control, and choosing balanced meals instead of restrictive dieting.
What foods help with weight loss?
High-protein foods (chicken, eggs, yogurt), fiber-rich foods (oats, veggies), fruits, nuts, seeds, and whole grains all support weight loss.
Are carbs bad for weight loss?
No. Carbs are essential. Choose complex carbs like oats, whole grains, and sweet potatoes because they stabilize blood sugar and keep you full longer.
How much water should I drink to lose weight?
Aim for 8–10 glasses a day. Staying hydrated helps prevent overeating, boosts metabolism, and supports digestion.
Do I need to exercise every day to lose weight?
No. Even 30 minutes of walking daily plus strength training 2–3 times a week can significantly improve fat loss.
Is high protein eating good for weight loss?
Yes. High-protein diets reduce cravings, increase satiety, and help maintain muscle while losing fat.