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Certain nutrients can enhance or decrease the bioavailability of other nutrients. Wise food combinations can help people with nutritional deficiencies or who are vegetarians. 

BAD COMBO for Calcium: Spinach and Dairy Products

Creamed spinach? No. 
Spinach contains oxalates which  combines with calcium and prevent it from being absorbed.
Calcium is important for bone growth and remodelling. If you are a vegetarian, menopausal woman or in your growing years, you need adequate calcium.
To ensure that your body absorbs calcium well,  avoid mixing dairy with oxalate-dense foods like spinach, beets, collards, leeks and parsley.

GOOD COMBO for Weight and Blood Sugar Control: Nuts and Oatmeal

If you are managing your weight or blood sugar, it is good to  combine starchy whole grains with foods rich in fiber, protein or fat. 
Particularly, if you have diabetes or pre-diabetes, and have frequent bouts of  hyperglycemia or hypoglycemia, then how you combine your carbohydrates with fat and protein can make a difference in how quickly or slowly your carbs hit your blood sugar.
Add nuts to your fruit salad or eat your oatmeal with almond or peanut butter instead of fruit. 
Instead of toast with fruit and jam, eat toast with peanut butter or avocado and eggs to slow digestion and control your blood sugar.

GOOD COMBO for Iron: Beans and Bell Peppers

Anaemic? You need iron rich foods. How to improve your iron absorption? Add vitamin C. 
Iron from meat are better absorbed by the body. But what happens if you dont like meat? 
Have  lemon juice on spinach or kale helps the absorption of iron. 
Cook bell peppers with beans, adding tomatoes to lentils or creating a salsa with edamame, onions and strawberries.

Yours in good health always,

Dr Dee Dee

Dr Dee Dee Mahmood, multi award winning Celebrity Exercise Physiologist and Nutritionist, is the Academic Adjunct Senior Lecturer at Edith Cowan University Australia. Her PhD research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting in Tacoma, Washington. Ambassadors to brands like Reebok, Norwegian Seafood Council, this TEDX  Speaker has several signature community programs to her name, Fat2Fit Asia and Walking Football for Health Asia. She conducts  synergy on community and corporate health and research collaborations internationally. 


Dee Dee has been appointed the International Scientific Committee and Ambassador for the World Conference on Exercise Medicine, supported by World Health Organisation (WHO).

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