Nutrition experts have highlighted that how you eat is just as important as what you eat, noting that certain eating habits can reduce the body’s absorption of essential nutrients even when following a healthy diet.
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Experts explained that the absorption of vitamins and minerals depends not only on food quality but also on how foods and beverages are combined. Some combinations can enhance a meal’s nutritional value, while others may hinder the body’s ability to benefit from it.
For instance, drinking coffee or tea with breakfast is a common habit, but it can reduce iron absorption due to compounds in these beverages that bind to iron in the digestive tract, especially affecting vegetarians. The recommended solution is to separate the timing of caffeine-rich drinks and meals—either drinking them an hour before a meal or some time after—to minimize negative effects.
Experts also warned against combining leafy greens, such as spinach or Swiss chard, with calcium-rich foods like cheese, as oxalates in the greens can inhibit calcium absorption. Steaming these vegetables can help reduce the impact of oxalates.
On the other hand, certain food combinations enhance nutrient uptake. For example, pairing spinach or lentils with lemon improves the absorption of non-heme iron thanks to vitamin C. Additionally, adding healthy fats such as olive oil or avocado to vegetables and salads helps the body absorb fat-soluble vitamins like A, D, E, and K.
Experts concluded by emphasizing that awareness of eating habits is as important as food choices, and following proper dietary practices can maximize nutritional benefits and support long-term health. (Daily Mail)
