Shana grabbed the latest edition of her favorite magazine while she was checking out at the grocery store and started to flip through it.

She had been trying to eat healthily lately and was drawn to an article all about mixing and matching certain foods.

Shana had never really thought about the benefits and potential negatives of eating certain foods together before.

Was this really something she should be concerned about?

Oftentimes, food trends and the latest trendy recommendations don’t give you much detail into why they recommend what they do, and it’s important to know the science and nutrition behind what you’re eating (and in this case, what you’re pairing together) to ensure your body is getting what it needs.

WHAT YOU REALLY NEED TO KNOW ABOUT MIXING AND MATCHING FOODS

SHOULD I AVOID MIXING ANY CERTAIN FOODS FOR HEALTH REASONS?

Unless you have a specific diagnosis in which you need to avoid certain nutrients for health reasons, you should be focused on eating a wide variety of organic, locally grown produce to maximize your health rather than focusing on finding the perfect combination of foods.

That being said, there are certain nutrients that can lessen your body’s ability to absorb other important nutrients.

A common example of this is iron. Iron is a very important mineral in the body that helps with the development and health of red blood cells which carry oxygen all over the body.

Some foods contain oxalates which are components that will lessen or inhibit the body’s own ability to absorb the iron contained in foods. Oxalates can be found in many dark leafy greens like spinach, kale, chard, and beetroots as well as other foods like chocolate, nuts, some berries, and teas.

Oxalates can inhibit non-heme iron absorption by up to 60%.

Another example is calcium. Calcium is found in dairy, sardines, tofu, broccoli, and almonds and has been known to inhibit the body’s ability to absorb iron.

Now, does this mean that you should stop eating dark leafy greens for fear of oxalates or stop taking your calcium supplement because you’re worried about getting enough iron?

Absolutely not. The body is incredibly complex, and the important point to focus on here is balance and variety.

For example, to overcome oxalates, simply consume a source of vitamin C to help with the absorption of iron. Just a squeeze of fresh citrus fruit like lemon or grapefruit as a salad dressing can help you get more nutrition and enjoyment from your meal.

Some people may also benefit from eating particular food combinations due to digestive concerns – a belief that’s popular in Ayurveda but is still very controversial.

For example, fruit, when eaten alone, may be digested more easily than when combined with a meat or cheese. In addition, some people might see digestive benefits from avoiding protein and starches in the same meal.

The bottom line is that everyone is different. What works for one person may not necessarily work for another, so always do what’s best for you and seek out a personalized dietary protocol.

The only “perfect” diet is the one that’s personalized to meet your individual your needs.

CAN THE FOODS I EAT TOGETHER CANCEL EACH OTHER OUT?

Technically, yes, certain foods can inhibit the body’s ability to absorb nutrients from other foods; but as a whole, they certainly don’t cancel each other out, and the effect is usually negligible.

Also, the present research hasn’t proven this correlation in a way that is enough to be concerning. What you should focus on instead is the quality of your food as a whole.

For example, eating dairy with berries may decrease your body’s ability to use some antioxidants by a very small amount. But introducing most foods to heat can degrade their nutrient content by 15-55% depending on the food.

Some studies have shown that food trucked across the country has up to 70% nutrient loss in comparison to locally-grown food by the time it makes it to your plate. That is much more significant of a loss than foods that “cancel” each other out!

So ultimately, making sure you have access to fresh, high-quality food matters more than what you’re mixing it with.

ARE THERE FOODS THAT I SHOULD TRY TO EAT TOGETHER FOR HEALTH BENEFITS?

Again, you want to think of foods as a whole, not just the sum of their parts, because most foods actually come “complete” by nature.

Fat-soluble vitamins (Vitamin A, Vitamin D, Vitamin E, and Vitamin K) aren’t able to be absorbed without – you guessed it – fats. That’s why many of the foods that contain these vitamins such as salmon and cod have a high-fat content.

Cooking with a high-quality olive or avocado oil is a great way to ensure you’re getting the most nutrition from foods with these vitamins.

There are some other easy tips for preparing your food that can make the vitamins, minerals, and other healthy components more available.

Crushing and chopping your onions and garlic helps to release an enzyme called alliinase which may help to protect the body from disease.

Chopping up fruits and veggies can break down the plant cell walls and free up nutrients for absorption, and soaking your beans and grains before cooking them reduces the amount of phytic acid, which has been known to block the absorption of important vitamins and minerals like magnesium, iron, and zinc.

IN SUMMARY

It’s so much more important to focus on consuming diverse, high-quality sources of nutrients and finding a diet that’s personalized for your particular needs than to get too caught up in food combining rules that may cause more harm than good.

What one thing did you learn from this post that you didn’t know before? Share it in the comments!

Looking for more? Check out these 10 Health Boosting Foods You Need To Buy Today!