It’s not what you eat that matters, it’s what you eat and – At least when it comes to getting the most nutrition from your food.
Did you know that combining legumes with rice improves protein absorption, and that cooking carrots with olive oil increases anti-aging benefits?
Here, nutritionist Becca Meadows and dieticians Carrie Ruxton and Nicola Ludlam-Raine combine their wealth of knowledge to suggest food combinations for maximum nutritional benefit.
Slice avocado on top of tomato
Certain vitamins require dietary fat to transport them. Without fat, our bodies have a hard time absorbing these vitamins (A, D, E, K) from food. “Try pairing avocado, which is a great source of healthy fats, with tomato salad, which is rich in vitamins A and E,” says Nicola Ludlam-Raine, author of an upcoming book and specialist nutritionist. I recommend it. How to avoid eating ultra-processed foods.
“By combining healthy fat sources like avocados, nuts, and olive oil with vegetables rich in fat-soluble vitamins, these nutrients are better absorbed and utilized by your body. This combination Great for improving skin health and supporting a healthy immune system.”
Combine berries and Greek yogurt with porridge
‘Fibre and protein slow down the digestion of carbohydrates and slow the rise in blood sugar levels,’ says Nicola Ludlam-Raine. Therefore, always include fiber and protein in your carbohydrate-based diet. For example, add berries or chia seeds, Greek yogurt or cottage cheese to porridge (rich in carbohydrates).
“This combination is especially beneficial for people managing diabetes or those trying to maintain energy levels throughout the day. It also keeps you feeling full longer and helps with weight management,” she added. .
Toss carrots with olive oil
Fight the effects of aging by improving your carotenoid intake, says Carrie Ruxton. “Carotenoids, bioactive compounds found in red and orange vegetables and fruits, are good for vision, act as antioxidants, and help protect the body’s cells,” Ruxton says.
Good sources include tomatoes and carrots, but adding olive oil can help improve the absorption of carotenoids, according to a study published in the journal American Journal of Clinical Nutrition last year.
Emulsifying the oil (turning it into droplets) was even more effective. “You can achieve this by making a dressing with olive oil and balsamic and whisking it to break up the oil particles,” she added.
Make Salmon and Pumpkin Seed Salad
Salmon is a good source of vitamin B6, which is essential for magnesium intake and is abundant in pumpkin seeds. “Magnesium relaxes muscles, regulates heart contraction, and is essential for more than 300 energy-producing reactions. But it requires vitamin B6 to facilitate its entry into cells,” says Becca Meadows.
“Plating the salmon over vegetables and scattering pumpkin seeds is a great way to get both nutrients together,” she says.
“Additionally, a very interesting French study showed that 82 percent of women have insufficient intake of magnesium. Many foods containing magnesium, such as nuts and seeds, are not only expensive; , which are not necessarily part of the traditional Western diet. And the fact that we tend to eat more refined grains than whole grains further deprives us of magnesium.”
Additionally, stressful lifestyles further reduce store inventory. “When we are stressed, we produce more cortisol and adrenaline, and magnesium is used up in the process of making these hormones. This means that we have historically assumed that the stress response is heightened and prolonged. You may be using more magnesium each day than you used to. So not only are you consuming less magnesium, but you’re also potentially using more magnesium.”
This combination of nutrients is especially worth considering for people who suffer from anxiety, fatigue, and muscle spasms, she added.
Enjoy lentil curry with whole grain rice
the goal? “It’s to support muscle tone and movement,” says Carrie Ruxton. “With many people now eating plant-based diets, most plant foods do not contain the complete nine essential amino acids (the building blocks of protein), making it difficult to get adequate quality protein. I’m worried about ingesting it.
“Combining plant proteins can help. Think of it like a jigsaw puzzle, where you need nine pieces to make a complete picture. Amino acids combine to provide 100 percent of essential amino acids. Studies in men have shown that mixing lentils and rice 1:1 in recipes increases protein synthesis (creation of new protein) in the body. I understand.”
Drink orange juice with a bowl of cereal
“Drinking a glass of orange juice with a fortified breakfast cereal, such as bran flakes, increases iron absorption,” says Carrie Ruxton. “Premenopausal women, especially those who don’t eat much red meat, may be iron deficient. Studies show that about one-third of women and girls have low iron stores and experience fatigue and headaches.” is in danger of becoming blurry.
“[But] research inAmerican Journal of Hematology It has been found that drinking orange juice increases iron absorption up to 4 times. Iron found in fortified foods such as cereals is not absorbed well, but vitamin C can help reverse this. ”
Grind black pepper for curry
Turmeric, a staple ingredient in curry, contains curcumin, a chemical that gives this yellow spice anti-inflammatory and pain-relieving properties. To help absorb curcumin, combine it with a pinch of black pepper, says Nicola Ludlam-Raine. “Turmeric’s active compound, curcumin, has powerful anti-inflammatory properties, but it is poorly absorbed on its own.”
“Piperine, found in black pepper, increases the bioavailability of curcumin by up to 2,000 percent. This combination can significantly enhance its anti-inflammatory and antioxidant effects.”
Canned fish and kimchi or sauerkraut
According to nutritionist Becca Meadows, absorbing calcium is harder than you think. Canned whole fish is a good non-dairy source of calcium, and when combined with fermented vegetables, helps calcium penetrate into the bones. “This is a very important consideration, especially for perimenopausal and menopausal women,” Becca says.
More than 3.5 million UK adults, mostly women, live with osteoporosis, a condition that weakens bones. “What we don’t want is calcium deposits in soft tissues and blood vessels,” Becca explains. “Vitamin K2 inhibits this process and instead supports the movement of calcium to the bones. In fact, many of us are deficient in vitamin K, but much of our vitamin K is produced through fermentation. Masu.
“Canned fish with bones is a great source of calcium, and when eaten with fermented cabbage such as sauerkraut or kimchi, you get vitamin K and calcium together.
“It’s also worth considering vitamin D supplementation to further optimize calcium intake,” she added.
Take multivitamins with walnuts
“An often overlooked dietary combination is combining multivitamins with foods to increase absorption,” says Becca Meadows. “While there is good research on single vitamin supplements, there is very little research on multivitamins.With no standard combinations, evidence regarding their effectiveness and absorption is sparse in the field. We know that it’s more bioavailable if you take it with food instead of ingesting it.”
This is because most vitamin supplements contain at least some fat-soluble vitamins, such as vitamin A and vitamin D. “Therefore, consuming these with foods containing fats helps the body absorb them and move them throughout the body.
“Take a multivitamin in the morning.” [full-fat] With Greek yogurt, some nuts and seeds, or porridge made with full-fat milk. Anyone can benefit from this simple hack. ”
