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Some nutrients just work better as part of a team.
Some nutrients just work better as part of a team.
Did you know that by combining certain types of foods, you can boost your nutrient intake and improve how your body uses these foods?
Here are some of the simplest pairings that will help your body absorb the vital nutrients found in these powerhouse foods.
1. Greens and Healthy Fats
Green foods such as kale, spinach, broccoli, romaine, peppers, celery, asparagus, cucumber, zucchini, etc., are all some of the most nutrient-dense, low-calorie, and disease-fighting things you can eat. But to gain the most nutrition from these foods, pair them with healthy fats such as avocados (also green!), olives, coconut, nuts and seeds. These fats will help act as a sponge for the nutrients in the greens and also provide extra vitamins, minerals and protein. They can also help keep you feeling full longer, since most green foods are so low in calories they don’t satisfy you very long on their own. Try a smoothie with greens and a healthy fat, or drizzle some almond butter or melted coconut butter over some roasted vegetables.
2. Berries and Grains
There’s a reason so many people put berries on their oatmeal (besides just tasting great). Berries contain high amounts of fibre, Vitamin C and water, and grains provide B vitamins, fibre, and iron. Pairing Vitamin C with iron-rich foods increase the iron uptake, while the water from the fruit will help your body process the healthy fibre in these grains, keeping it moving through your system. Potassium- and magnesium-rich foods such as berries and grains also help to keep your blood pressure healthy.
3. Mushrooms and Healthy Fats
Mushrooms are the richest source of plant-based Vitamin D. Vitamin D is one of the fat-soluble vitamins (A,D, E and K) which means it can’t be fully absorbed without healthy fats. Vitamin D not only prevents depression and colon cancer, but it also prevents bone disease, such as osteoporosis. Add some avocado, olives, or sliced almonds to your next dish with mushrooms. How about a roasted Portabello mushroom with some marinara sauce, olives, and a sprinkle of nutritional yeast for a healthy, low-carb vegan pizza?
4. Lemons and Greens
Lemons are a powerful source of alkalizing nutrients, specifically immune-boosting Vitamin C. As mentioned, Vitamin C helps your body absorb iron better, and leafy greens are one of the best sources of plant-based iron you can eat from the produce department. Use lemon juice as a natural salad dressing, squeeze some lemon juice over some roasted kale or sauteed spinach, or add a wedge to your next green smoothie for a surprisingly delicious flavor.
5. Tomatoes and Healthy Fats
Tomatoes are one of the best source of the anti-cancer nutrient known as lycopene. However, lycopene is better absorbed in the body when tomatoes are cooked and consumed with some healthy fats. How about cooking them with some mushrooms, olives, and avocado? Or try grilled avocados with roasted tomatoes for a small meal or filling snack. Yum!
Keep in mind when pairing nutrient-dense foods, it’s best to consume healthy sources of protein, carbs, and fats at each meal. You certainly don’t have to live by this rule -- sometimes a piece of fruit is just good enough on its own -- but it’s one way to help your body get the most nutrition each time you eat.
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Source: http://goo.gl/VS3JYr
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