Boost your health with these power-packed food combos
Some products are simply made for each other. Together, their nutritional power is even greater, providing more vitamins and minerals to our bodies. It’s worth knowing what to pair with what to improve overall health and reduce illness. You only need to pay attention to a few combinations, which are easy to incorporate into daily meals. This approach is much more beneficial than relying solely on supplements.
How can you find the best food pairings? We have a few tips. These products, when eaten together, have even greater nutritional power. They involve common ingredients in the diet, making them easy to purchase and integrate into meals. Interestingly, these tricks apply to dishes we enjoy during summer.
Something fatty with the salad
Salads are particularly popular because they make an excellent base for a light meal. Salad leaves are rich in vitamins, but our bodies can’t always utilize them. Vitamins A, D, E, and K only dissolve in fats, so pairing salad with a source of fat is essential for their absorption. Typically, we use oil or olive oil for dressings or drizzle it over vegetables. Nuts containing healthy unsaturated fatty acids are also a good addition. For instance, walnuts are ideal and even better when toasted in a pan beforehand.
Iron likes vitamin C
Want to enrich your diet with iron? You don’t necessarily need to eat more meat. Choose parsley, which is rich in this mineral. Pairing it with vitamin C-rich fruits allows the iron to be absorbed more effectively. How can you combine these two ingredients? The method is very simple. Prepare a smoothie combining parsley with apples, oranges, or lemons. Such a smoothie is a great idea for a mid-morning snack.
When coffee helps
Do you drink coffee with breakfast and not worry about calcium? Unfortunately, coffee consumed during meals can hinder the absorption of nutrients due to oxalates, which often bind with calcium. However, drinking coffee at least an hour after the meal changes the scenario, as the beverage becomes a good source of antioxidants. If you add milk, your diet will be enriched with calcium. You can also opt for a plant-based drink; ensure it contains calcium.
Making oatmeal even healthier
Oatmeal is very healthy and nutritious, but its benefits can be enhanced by adding amaranth flakes. Together, they create a meal rich in amino acids, the building blocks of protein that positively impact liver and nervous system functioning and proper body growth. Adding fresh fruit to oatmeal is also beneficial, as the vitamin C in the fruit enhances the absorption of minerals like iron, magnesium, and potassium found in oatmeal.
Necessary soaking
Pulses are a great source of protein. However, a significant percentage of their proteins are lectins, which, in excess, can hinder the absorption of calcium and magnesium. Before cooking, you can easily manage this by soaking the pulses (beans, peas, chickpeas, lentils) in water. This preparation method prevents blocking calcium, iron, and magnesium absorption. Combining grains with tomatoes or peppers is also beneficial, as these vegetables contain vitamin C, further aiding mineral absorption.
More calcium
Herring in cream is a delicious combination, but there’s more to it from a nutritionist’s perspective. Pairing fish with dairy products, especially cream or cheeses, is beneficial because, in the presence of vitamin D, calcium is absorbed more effectively and strengthens the bones. Vitamin D is abundant in fish and can also be found in flaxseed oil.
