Is that way of eating a waste? Explaining food combinations for vegetables and fruits🥗🍎

—A clinical laboratory technician explains tips for absorbing nutrients without waste in an easy-to-understand way—

Hello😊

Many people consciously eat vegetables and fruits for their health, right?

However,

"I'm eating vegetables, so I'm fine!"

"I eat fruit every morning!"

Are you feeling reassured just by that?

Actually, depending on the combinations you eat and how you prepare them, there are times when you can absorb nutrients efficiently, and other times when it might be a bit of a waste.

That said, this isn't about saying "this combination is absolutely forbidden!"

Today, I will introduce tips for food combinations that are useful just by being a little conscious of them in your daily meals😊

Do nutrients change based on food combinations?

To start with the conclusion,

while there are combinations that change the absorption rate of nutrients, there are almost no combinations that you should never eat.

In other words, there is no need to worry too much, but just knowing this can be a plus for your body.

Because it's something you eat every day, small efforts add up✨

It is recommended to have iron with vitamin C🍊

A typical example is,

🥬Spinach

🥦Komatsuna (Japanese mustard spinach)

and the iron contained in them.

Iron contained in plant-based foods (non-heme iron) does not have a very high absorption rate on its own.

This is where vitamin C comes in.

For example,

🍋Lemon

🥝Kiwi

🍓Strawberry

🍊Mandarin orange

Eating these together can be expected to help with iron absorption.

It is easy to incorporate by just squeezing lemon on a salad or eating fruit after a meal😊

Vitamins A, D, E, and K go perfectly with oil🥗

While oil is often thought to be bad for the body, it is actually a necessary nutrient.

Vitamins A, D, E, and K are called fat-soluble vitamins, and they are more easily absorbed when taken with oil.

For example,

🥕Carrot

🎃Pumpkin

🥦Broccoli

🥬Spinach

These can be used to efficiently take in nutrients by preparing them not just in salads, but in dishes using a little olive oil or sesame oil.

Is it true that "spinach and calcium are a no-go"?

Something often heard is,

"It's better not to eat spinach and milk together."

That is the story.

The reason for this is that the oxalic acid contained in spinach easily binds with calcium.

However, there is no need to be overly concerned in a normal diet.

You can reduce some of the oxalic acid by parboiling the spinach, and combining it with milk does not immediately have a negative effect on the body.

What is important is to "eat a variety of foods in a balanced way."

How about a breakfast of only fruit?

On a busy morning,

🍌Just a banana

🍎Just an apple

There might be people who do this.

Fruits are rich in vitamins and dietary fiber, but low in protein.

Therefore,

🥚Eggs

🥛Yogurt

🧀Cheese

🥜Nuts

Incorporating things like these will make it easier to balance your nutrition.

Recommended combinations you can start practicing today✨

You don't need to be conscious of everything every day.

“Let's try this today.”

That kind of mindset is enough😊

Thoughts as a clinical laboratory technician

In hospitals, we sometimes evaluate nutritional status through blood tests.

Of course, you can't tell what someone ate yesterday just from a blood test.

However, long-term dietary habits gradually affect the state of the body.

That is why, in the long run, making small adjustments to your daily meals can make a bigger difference than just eating lots of health foods.

Without buying expensive supplements, you might be able to absorb nutrients more efficiently just by being a little mindful of the combinations of vegetables and fruits already on your table.

Finally😊

“This combination is absolutely forbidden!”

There actually aren't that many food combinations like that.

The important thing is not to rely on just one food, but to eat a variety of ingredients in combination.

Your daily meals are an investment in your future self.

By just making a few small adjustments to how you eat, your body will respond little by little.

What I feel as a clinical laboratory technician is that health is not something special, but something that is built through the accumulation of daily habits.built through the accumulation of daily habitsis what it is.

Why not start building your health while having fun by incorporating one “slightly better combination” starting from today's dinner table?😊