Food synergy: Boost nutrition with perfect pairings
Some products are simply made for each other. When combined, their nutritional power is even greater, providing more vitamins and minerals to our bodies. Therefore, it's worth knowing which foods to pair to improve our health and become less prone to illness. By paying attention to a few simple combinations when preparing daily meals, we can benefit more than from taking supplements.
How can you find the best food pairings? We have a few tips. When eaten together, these products increase their nutritional power. They involve common ingredients in the diet, so there should be no problems buying or incorporating them into meals. Interestingly, these ideas apply to dishes we often enjoy in the summer.
Something fatty with the salad
Salads are a particularly great foundation for a light meal. Salad greens are full of vitamins, but our bodies cannot always absorb them efficiently. Four key vitamins—A, D, E, and K—require fats to be absorbed. If you don't pair your salad with fat, these vitamins won’t be absorbed in the digestive tract. Luckily, we often dress salads with oil or olive oil or drizzle it on vegetables. Nuts containing healthy unsaturated fatty acids also make a good addition. Walnuts, in particular, are ideal. Toasting them beforehand in a pan enhances their flavour.
Iron likes vitamin C
Do you want to increase your iron intake? You don't have to eat more meat. Choose parsley, which is rich in this mineral. Additionally, if you pair it with vitamin C fruits, the iron will be absorbed more efficiently. How can you combine these two ingredients? It's simple—make a smoothie with parsley and apples, oranges, or lemons. This smoothie is a great mid-morning snack idea.
When coffee helps
Do you have coffee with breakfast and are unconcerned about calcium intake? Unfortunately, coffee consumed during meals can hinder the absorption of nutrients. Oxalates, anti-nutritional substances, often bind with calcium and impede its absorption. However, drinking coffee at least an hour after eating becomes a good source of antioxidants. Adding milk enhances your diet with calcium. You can also choose a plant-based milk alternative, but ensure it is fortified with calcium.
Making oatmeal even healthier
Oatmeal is both healthful and nutritious, but its benefits can be boosted further. Add amaranth flakes. Together, they create a meal rich in amino acids, the building blocks of protein, which support the proper functioning of the liver and nervous system and aid in bodily growth. Adding fresh fruits to oatmeal is also beneficial, as the vitamin C in fruits aids the absorption of minerals like iron, magnesium, and potassium.
Necessary soaking
Pulses are an excellent source of protein. However, a significant proportion of their proteins are lectins, which inhibit calcium and magnesium absorption when consumed excessively. You can counteract this by soaking the pulses (such as beans, peas, chickpeas, and lentils) in water before cooking them. This preparation prevents the blocking of calcium, iron, and magnesium absorption. It's also helpful to combine grains with tomatoes or peppers, which contain vitamin C that aids in mineral absorption.
More calcium
Nutritionists favour the delicious combination of herring in cream. Pairing fish with dairy products, especially cream or cheeses, enhances calcium absorption and strengthens bones. Ample vitamin D is found in fish and flaxseed oil.
