Food synergy is a fantastic approach to get the most nutrients out of the foods you eat. Two is better than one when certain nutrients boost better when paired with others than when consumed alone. What foods can you eat to help your body absorb vitamins and minerals more effectively? Continue reading to find out!
Green Tea with Lemon
Green tea contains antioxidants that relate to cancer prevention. Combining green tea with anything acidic can assist enhance the number of catechins the body can absorb. It should be a perfect food synergy.
Lemon and Kale
According to dietician Stacy Kennedy of the Dana Farber Cancer Institute, Vitamin C converts plant-based iron into a form comparable to that found in meat and fish.
In comparison to eating kale alone, the potent combination of lemon and kale will ensure you absorb every last bit of iron available in the kale.
Yogurt and Bananas
It turns out that your favorite portable breakfast may also be the ideal post-workout snack. Combining potassium-rich bananas with high-protein foods like yogurt aids in muscle building and replenishing amino acids depleted during exercise.
So grab some on your way home from the gym or add them to your post-workout smoothies.
Strawberries and Spinach
The most prevalent dietary shortfall in the United States is iron deficiency, which is a necessary component of hemoglobin, the oxygen-carrying component of your blood.
Low iron levels can induce anemia, which causes fatigue, muscle weakness, and even hair loss. So it’s critical — especially for women — to acquire as much of the mineral from the diet as possible.
Eat iron-rich foods with a side of vitamin C as one approach to do so. Combining vegetarian iron sources with vitamin C–rich foods like citrus fruits helps to increase iron uptake. Make a vibrant salad with iron-rich spinach and sliced strawberries, both of which are high in vitamin C.
Other similar combinations include broccoli and bell peppers, chickpeas and tomatoes, and iron-fortified cereal and orange juice.
Avocado and Tomato
Tomatoes have lycopene which is best absorbed by the intestines when paired with a healthy fat source like avocado. Lycopene is a pigment-rich antioxidant, also known as a carotenoid, that aids in the prevention of cardiovascular disease and cancer.
To gain the benefits of this food synergy, we must consume a healthy fat source alongside lycopene-rich foods to guarantee that the antioxidants in these foods are fully utilized.
Broccoli and Tomato
University of Illinois researchers discovered that combining broccoli and tomatoes has the ability to prevent cancer-related tumor growth. Carotenoids in tomatoes help to boost the bioactive components in broccoli, which results in the most cancer-preventive advantages.
Laboratory studies have also shown that combining broccoli and tomatoes is far more useful in decreasing the growth rate of malignant prostate tumors than consuming only one of these veggies alone.
Chickpeas and beets
Chickpeas are high in B vitamins, such as vitamin B6, while beetroots are high in magnesium. What are the connections between these two nutrients?
Well, vitamin B6 aids in the absorption of magnesium, and this potent combination, in turn, aids in the treatment of PMS, ADHD, and autistic symptoms.
A study discovered that when autistic children were given magnesium and vitamin B6, their social interaction and communication improved. But when the supplementation was stopped, their behavioral difficulties resumed.
Carrots and Creamy Hummus
Looking for a solution to satisfy your mid-afternoon munchies? Snacks that contain protein and nutritious carbs can assist to suppress hunger and give you an energy boost.
Hummus, derived from chickpeas, is high in protein. Pair it with high-quality carbs that are also high in soluble fiber.
Yogurt and fruit, an apple with peanut butter, or cheese and whole-grain crackers are also acceptable options.