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Food Pairing

Did you know that if Popeye downed his spinach and drank lemonade he would have been even more of an iron man? Studies have shown that it’s not just what we eat that’s beneficial but how we pair foods that can vastly improve its health benefit. How? By increasing something called “bioavailability” or how well our bodies can absorb and use the nutrients that foods have to offer. Popeye could have absorbed more iron in his spinach by simply paring it with something containing vitamin C. Here are several more combos that might surprise you:

– Healthy fat, found in olive oil or avocados, can help you absorb the phytochemicals in vegetables.

– Olive oil can assist in the absorption of lycopene in tomatoes.

-Researchers are not sure why, but studies show that broccoli and tomatoes together may prevent prostate cancer.

– Vitamin D levels in milk can be boosted when consumed with magnesium-rich foods, such as salmon.

-A study on fruit found that mixing fruits had a greater antioxidant response than an individual type.

-Chocolate, grapes, red wine, and tea contain the flavonoid catechin. Organic Red Delicious apples are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. Together, catechins and quercetin may improve cardiovascular health.

-Soy found in sources such as edamame and tofu may increase the bioavailability of Vitamin D in fish such as salmon or tuna.

-Adding black pepper to turmeric enhances curcumin’s, the polyphenol, bioavailability by 1,000 times, due to black pepper’s hot property called piperine

– Peanut butter on wholegrain bread provides all the amino acids needed to absorb their protein.

-Rosemary on grilled meats can cut cancer-causing components formed from high heat cooking.

-Fish and garlic may lower total cholesterol levels.

– An acidic marinade like pineapple can make the protein in meat even more bioavailable.

-Vitamin C and old-fashioned oatmeal both contain phenols that are said to stabilize LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.

Avoid the combining of foods containing calcium with those containing iron. It can decrease your ability to absorb the iron. Combos like broccoli and kidney beans, kale with lentils, and of course milk with spinach (Popeye – are you listening?) are not recommended. The https://www.collegepapers.co.uk writing paper loss of life could have been in the hundreds, said randall i

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Sharon Richter, RD
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