Maximise your nutrient intake with 5 food combinations your body will love
Combining certain healthy foods does not only make the meal taste better it can also increase the nutritional value. Smart mixing and matching can help bring out the best nutrition from each food.
Many combos encourage dipping, which makes it an easy meal for your little ones or a quick afternoon snack. Think carrots and guacamole or bananas and almond butter
These 5 food combos give your meals an excellent nutritional boost.
1. Avocado & Tomatoes
A study carried out by the Ohio State University suggests that tomatoes and avocados eaten together will help you absorb 44 times more lycopene from the tomatoes compared to eating just tomatoes. Lycopene, a phytochemical and antioxidant that gives tomatoes their red colour may have important health benefits such as protection against cell damage due heavy sun exposure and heart health.
Garnish your Avo Toast with a few slices of organic tomatoes and you are good to go.
2. Carrots and Hummus
From dinner party appetizer to afternoon snack. Combining protein and healthy carbs can help curb your hunger, take off the edge while waiting for the entree or even give you an extra boost of energy to beat the afternoon slump. Hummus, made from chickpeas, is high in protein, fiber and healthy fats; carrots are a great source of provitamin A. In order for the vitamin A to be fully absorbed into the bloodstream, carrots need to be eaten with healthy fats.
3. Leafy Greens and Olive Oil
Leafy greens are a great source of vitamin K. Vitamin K protects your bones and is important for blood clotting, which means it helps wound healing. Because vitamin K is fat-soluble, it needs to be eaten with fat so your body can’t absorb it effectively.
Go for high quality extra virgin olive oil when considering your salad dressing.
4. Spinach and Strawberries
Iron deficiency can lead to anemia, which causes fatigue, muscle weakness, heart palpitations and even hair loss. Especially women need to make sure they get enough iron through their diet.
In order for the body to absorb iron efficiently it needs to be taken with vitamin C. Try a breakfast smoothie with spinach, kiwis and bananas or make a colourful salad with spinach and sliced strawberries.
5. Turmeric and Black Pepper
Curcumin is the main active component of turmeric. It aids in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in athletes. Interestingly enough, on its own curcumin is not well absorbed by the body. A study suggests that when consumed with black pepper, the bioavailability of turmeric can increase by 2,000%.
Supercharge your turmeric latte with a dash of black pepper or add turmeric and some pepper to your post workout smoothie.