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Revealed, the 7 food pairings that could boost your health
London-based nutritionist Rob Hobson says food mixology is beneficial
Beans contain non-haem iron, but cauliflower increases its absorption
Salmon contains vitamin D which helps ingest calcium from crème fraiche
Yoghurt is rich in calcium and bananas are known to help absorb it
You may know what nutrients are present in the foods you are buying but do you know how well they are being absorbed by the body?
Understanding how to pair certain foods with others can help to increase the absorption of nutrients - preventing a host of diseases.
London-based nutritionist Rob Hobson says experimenting with food mixology can help ramp up the nutritional value of your meals.
Here, in a piece for Healthista, he reveals seven combinations that can help your body get the most from the foods you eat.
London-based nutritionist Rob Hobson says experimenting with food mixology can help ramp up the nutritional value of your meals. Here, he reveals the seven best combinations
When food is eaten, nutrients are liberated by the processes of chewing and the action of enzymes.
Once released into the gut, further enzymes are involved to help with nutrient absorption into the bloodstream.
But not all nutrients can be utilised to the same extent - meaning they differ in their bioavailability.
Bioavailability is the term used to broadly define the proportion of a nutrient that is absorbed from the diet and used for normal bodily functions.
Cooking and food preparation also helps make nutrients more readily available by the body.
For example, whilst raw carrots may be an excellent source of fibre, cooking them allows the body to glean a larger percentage of the carotenoids present.
OLIVE OIL AND TOMATOES
Including up to 5g of fat with foods rich in carotenoids can help with absorption of antioxidants
The compounds found in tomatoes contain antioxidants that protect the body from disease
Research has shown that including 3-5g of fat with foods rich in carotenoids can help with their absorption.
These compounds found in orange and red foods have antioxidant properties that help to protect the body from disease.
TURMERIC AND BLACK PEPPER
Curcumin is the active ingredient in turmeric that has been shown to have anti-inflammatory properties
The compound is poorly ingested - but this can be increased by eating black pepper
Curcumin is the active ingredient in turmeric that has been shown to possess powerful anti-inflammatory properties.
Unfortunately, curcumin is poorly absorbed but this can be increased in the presence of piperine, which is found in black pepper.
If you want the health benefits that can be gained from turmeric really the only way to do this is to have a supplement with.
BEANS AND CAULIFLOWER
Beans contain non-haem iron and are often a key source for people following a plant-based diet
Vitamin C - found in cauliflower - helps to increase the absorption of the mineral
Beans contain non-haem iron and are often a key source for people following a plant-based diet, such as vegans.
Combining a rich-source of vitamin C with non-haem iron foods can help to increase the absorption of this mineral.
Cauliflower is a great source of vitamin C and works well with beans and pulses in dishes such as curries, soups and stews.
SALMON AND CRÈME FRAICHE
Salmon is one of the few foods that contain vitamin D
This nutrient is required for the absorption of calcium - found in crème fraiche
Salmon is one of the few foods that contain vitamin D.
While the best source of this vitamin is sunlight, food sources are still a useful addition to help keep you topped up.
Vitamin D is required for the absorption of calcium, which is found in dairy foods such as crème fraiche that can be combined with lemon and herbs to make a tasty sauce for salmon.
MILK AND HONEY
Milk contains an amino acid responsible for creating two hormones in the brain
Cardbohydrates, such as those found in honey, help with the uptake of the acid
There is something in the old wife’s tale about inducing sleep with hot milk and honey.
Milk contains the amino acid tryptophan, which is used to make both serotonin and melatonin in the brain.
Carbohydrates such as those found in honey help with uptake of tryptophan as the release of insulin lessens the competition from other amino acids.
GREEN TEA WITH LEMON JUICE
Green tea is one of the richest sources of antioxidants
Combining it with lemon juice increases the amount available for the body to absorb
Green tea is one of the richest sources of antioxidants that can benefit health and help to reduce the risk of disease.
Researchers at Purdue university found that combining green tea with lemon juice increases the amount of antioxidants available for the body to absorb.
BANANA AND YOGHURT
Previous research has shown foods rich in inulin, such as bananas, helped to absorb calcium
Yoghurt like other dairy foods is a rich source of calcium, which is required for healthy bones, teeth and muscle function.
Research shows that combining foods rich in calcium with those rich in inulin (fibres that belong to a group called fructans) such as bananas can increase the absorption of this mineral.
Source: Daily Mail