The intake of calcium and iron in one meal blocks the absorption of both minerals.
The issue of proper food combination is among the main ones in the field of rational nutrition and healthy lifestyle. The way we combine foods in our menu is crucial to avoid dangerous combinations that can endanger our health. It is well known, for example, that the simultaneous consumption of canned fish and milk can lead to dangerous food poisoning if the fish is not preserved in clean conditions.
However, the health consequences of irrational food combinations in the menu are relatively rare. More common in this case is another problem. Simultaneous consumption of certain foods can affect the mechanisms by which the body processes them and some of the useful substances remain undigested. The reason for this is the fact that some nutrients mutually affect your metabolism. A typical example in this regard are the trace elements calcium and iron .
Simultaneous intake of foods rich in calcium and iron can lead to the fact that neither of the two minerals is fully absorbed along the digestive tract and they are completely excreted from the body. Calcium and iron are among the few elements that mutually suppress their absorption. Establishing this relationship has made it possible to develop clearer rules for combining foods and to increase the effect of adherence to a healthy diet .
Various studies have shown that the two chemical elements mutually affect their absorption in the body. The effect was found to be to suppress the activity of the enzyme systems responsible for carrying calcium and iron from the digestive system to the blood.
It is important to avoid combining foods rich in calcium and iron in one meal to ensure a fuller absorption of these important minerals. This is the only way to prevent the dangerous deficiency of iron or calcium - two of the most common nutritional deficiencies in the world.
In the long run, iron deficiency is a prerequisite for the development of anemia , and calcium deficiency develops osteoporosis and other dangerous bone diseases.
Due to the mutual influence of the absorption of calcium and iron, 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 simultaneously. Therefore, the right combination of foods requires products rich in calcium and those containing more iron to be consumed at different times of the day and with a certain time interval between meals .
Another important feature is that we should not rely on the fact that foods rich in both calcium and iron will provide us with sufficient doses of both elements.