Updated: May 2
Are you looking for ways, to maximise, the nutrition absorption from everyday food?
Have you been taking multivitamins for long periods of time and not noticing any health benefits? Studies have shown that by combining certain foods in a meal, your body can absorb maximum nutrition. So, in this blog, I am going to cover 5 food combinations that you can include in any meal and benefit from the maximum absorption of nutrients.
1. Calcium and Vitamin D
You have probably heard that calcium plays a key role in keeping your bones strong. But did you know that in order to maximise calcium absorption and function you also need vitamin D? Most of the calcium you eat in food is in its inactive form and needs to be converted to an active form of calcium. That’s where vitamin D comes in. Vitamin D helps bring in more calcium from the foods you eat and helps keep your bones healthy. Vitamin D helps convert calcium from its inactive form to active form
Eat Calcium-rich sources such as Oatmeal, Milk, Yogurt, Soybeans, Tofu, Orange juice, Broccoli with Vitamin D rich sources such as Salmon, Tuna, Egg yolk, Milk, Soy-milk, mushrooms and cod liver oil.
2. Vitamin C and Iron.
Vitamin C helps strengthen your immune system and healthy metabolism and support your nervous system. Iron plays a role in your body’s metabolism and promotes heart health. Vitamin C helps break the iron into a form that the body can more easily absorb.
In order to absorb iron from plant-based sources such as Beans, Lentils, Tofu, Dark Chocolate, Cashew Nuts, Chicken, Whole Wheat bread. Combine Vitamin C rich sources such as Cabbage, Cauliflower, Potatoes, Spinach, Tomatoes and Citrus fruits such as lemons.
3. Turmeric and Black pepper.
Turmeric has been used for centuries as a powerful antioxidant and anti-inflammatory. It can help relieve symptoms of arthritis and can benefit kidney health. Turmeric contains an active compound called curcumin that has scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It can help relieve symptoms of arthritis and can benefit kidney health. Black pepper contains bioactive compound piperine which enhances curcumin absorption in the body by up to 2000%. Black pepper helps the absorption of all the nutrition from turmeric better.
4. Tomatoes and Olive oil
Tomatoes contain lycopene, a fantastic disease-fighting antioxidant that is known to prevent various types of cancers. Cooking tomatoes with olive oil has shown to enhance the body’s absorption of lycopene. In order for the body to absorb lycopene, tomatoes have to be cooked.
5. Beans and Rice
Beans and chickpeas are packed with protein, minerals and fibre which makes them perfect for pairing with starchier foods like rice. Adding beans makes it easier for your body to regulate carbohydrates and helps prevent blood sugar spikes or energy dips.
Now you know how to pair five food combinations to maximise nutrition absorption. You can also download the quick guide using the link in the description below.
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