The question of proper food combining is among the key issues in the field of rational nutrition and healthy lifestyles. The way we combine food in our menu is crucial for avoiding dangerous combinations that could endanger our health. It is well known, for example, that simultaneous consumption of canned and milk fish can lead to dangerous food poisoning if the fish is not preserved in clean conditions.
However, the health-related consequences of the irrational combination of food in the menu are relatively rare. More common in this case is another problem. Simultaneous consumption of certain foods may affect the mechanisms in which the body processes them and some of the substances that are not used. The reason for this is the fact that some nutrients mutually affect their metabolism. A typical example in this regard are the trace elements calcium and iron .
Simultaneous intake of foods rich in calcium and iron can cause neither of the two minerals to digest completely along the digestive tract and to move them completely out of the body. Calcium and iron are among the few elements that suppress each other’s absorption. Establishing this relationship has allowed clearer rules to be created to combine food and increase the effect of adhering to healthy eating .
Various studies have shown that the two chemical elements mutually affect their absorption in the body. It is found that the impact is limited to suppressing the activity of the enzyme systems responsible for conducting calcium and iron from the digestive system to the blood.
It is important to avoid eating foods rich in calcium and iron in one meal to ensure that these important minerals are absorbed more fully. This is the only way to prevent dangerous iron or calcium deficiency – two of the most common food shortages in the world.
In the long run, iron deficiency is a prerequisite for the development of anemia , and osteoporosis and other dangerous bone diseases develop in the absence of calcium .
Because of the reciprocal influence of calcium and iron absorption, even the intake of large amounts of foods rich in the minerals in question can lead to their deficiency in the body if these foods are consumed at the same time. Therefore, the proper combination of foods requires foods rich in calcium and those containing more iron to be consumed at different times of the day and with a certain amount of time between meals .
Another important feature is that we should not rely on the fact that foods rich in both calcium and iron will deliver enough doses of both.