Sometimes in life we get so focused on something that we stop seeing the bigger picture or important points. Same is true for nutrients. How many times it has happened that we got reports or symptoms, telling us that our body is missing one or more nutrient, and we start concentrating only on that nutrient. We even start taking supplements or are prescribed certain medicines and supplements for our deficiency.
The truth is that we don’t really need any supplements if we concentrate on the food we eat. There are certain food items which when combined with others can really maximize the nutrients your body absorbs. For e.g if you are having iron deficiency and don’t see any improvement despite eating lot of iron then try combining iron rich food with vitamic C and you will see the difference yourself. Read on to know more about such types of combinations and who knows you may even start thinking oh is this the reason why my grandmother always used to tell me to combine these foods.
1. VITAMIN C AND PLANT-BASED IRON
To best absorb plant-based iron, you need to combine it with a source of vitamin C. The vitamin C helps break the iron down into a form that the body can more easily absorb. Even if you have both types of nutrients you will not get much benefit. To have the maximum benefit you need to combine them in a single meal. Add a squeeze of lemon or orange juice to a spinach.
2. TURMERIC AND BLACK PEPPER
Turmeric has been used for centuries in India for its powerful antioxidant and anti-inflammatory properties. The spice can help relieve symptoms of arthritis and may also benefit kidney health, according to a review study published in Redox Biology. Ayurveda has been using turmeric long before western studies on the benefits of turmeric.
Black pepper makes the beneficial compounds in turmeric more bio available. What this means is that it enhances the benefits of turmeric when combined together. Infact lot of our dishes uses both the spices. Even we use this powerful combination for our immunity booster drink. Golden turmeric latte.
3. VITAMIN D AND CALCIUM
Vitamin D plays a significant role in the regulation of calcium and maintenance of phosphorus levels in the blood. These factors are vital for maintaining healthy bones. People need vitamin D to allow the intestines to stimulate and absorb calcium and reclaim calcium that the kidneys would otherwise excrete. Lot of people take calcium supplements but don’t see much benefits and the amin reason is the deficiency of vitamin D in the body.
4. Vitamin B-6, B-12 and Folic acid
Three B vitamins (folic acid, vitamin B-6, and B-12) TOGETHER reduce the level of an amino acid that, in high levels, is thought to damage artery linings, leading to heart attacks and strokes.
5. COMPLIMENTARY PROTEINS
The protein sources, or complete proteins, are often obtained from animal products like meat, poultry, fish, dairy and eggs. But they can also be found in non-animal products such as soy foods, Cottage cheese, nuts, legumes, grains and vegetables. Unfortunately all of these sources are incomplete, meaning they lack one or more of the essential amino acids needed for growth and development. But by pairing incomplete proteins together, you can create a complete protein source.” Examples of these combos include rice and black beans, quinoa and corn, and whole-wheat bread and peanut butter. Aim to get a variety of proteins throughout the day, and you’ll get ample amounts of each amino acid.
6. BEANS OR CHICKPEAS WITH RICE
Rajma chawal and chole chawal are already some of the most popular dishes. What makes this pairing even better is that protein and fibre from the beans and chickpeas regulate the carbohydrates and helps prevent blood sugar spike when combined with rice. This is a wholesome meal in itself giving various health benefits
7. FAT AND FAT-SOLUBLE VITAMINS
Our body can absorbs certain vitamins like vitamin A, vitamin D, vitamin E and vitamin K when they’re paired with a fat source. We all know the importance of vitamins for our health. If possible, make the fat source a largely unsaturated one, such as nuts, seeds, avocado, olive oil or olives. No wonder all nutritionist and doctors recommend making salads using olive oil without really telling us the reasons. You can find all these vitamins in our regular vegetables
8. QUERCETIN + CATECHIN
A recent study found that the phytochemicals quercetin (found mainly in apples, onions and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component in blood that play an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack