Olive oil with carrots, blueberries with oatmeal or black pepper with turmeric: some foods simply work better together. The reason is that the body can only optimally absorb certain nutrients through the right combination. Of course, this doesn’t mean that carrots with olive oil can make up for a week of fast food. “Nutrition science agrees that no single food, food combination or supplement can compensate for an overall unbalanced diet,” says family physician and nutritionist Dr Silja Schäfer. Nevertheless, certain food pairings are considered particularly beneficial because the body can utilise some vitamins, minerals and plant compounds much more effectively when they are consumed together. Read about eight such combinations below:
Carrots/pumpkin with olive oil
Probably the best-known rule of food pairing: fat-soluble vitamins logically need fat. Vitamins A, D, E and K can only be optimally absorbed in the gut when consumed with fat. This also applies to phytochemicals such as beta-carotene or lycopene. “Even small amounts of fat (about five to 10 grams per meal) improve absorption,” explains Schäfer. This is particularly relevant for very low-fat diets. In practical terms, this means: yellow-orange vegetables like carrots or pumpkin, rich in beta-carotene, a precursor to vitamin A, should ideally always be combined with high-quality fats, such as olive or canola oil.
This is especially important in winter. “Vitamin D supports our immune system, while vitamins A and E are important for the skin and mucous membranes and thus also for preventing infections.” Vitamins A and E could be particularly relevant for people struggling with skin and mucous membrane issues, “especially women going through menopause,” according to Schäfer. Vitamin D and vitamin K, in turn, play an important role in osteoporosis. And to ensure the body can reap all these health benefits, it’s important to optimise absorption with the help of fat.
It is also important to note: “Dietary supplements containing fat-soluble vitamins should always be taken with a meal containing fat whenever possible, so that they can be optimally absorbed.”
Tomatoes with avocado or good oil
Tomatoes contain lycopene. This is a phytochemical with antioxidant properties. But for the body to better absorb lycopene, fat is needed here as well. Whether it’s avocado with tomatoes or a drizzle of good oil in a tomato salad, all of this not only tastes much better but actually improves nutrient absorption.
Topping vegetable dishes with nuts, seeds or kernels
Nuts, seeds and kernels also provide valuable fats and can improve the absorption of fat-soluble vitamins, according to Schäfer. She therefore recommends incorporating them as a topping on vegetable dishes. At the same time, they provide additional fibre, minerals and plant-based fatty acids.
Protein and vitamin C for collagen production
Something that is often underestimated when it comes to stimulating collagen production? The body needs not only protein, but also vitamin C for its own collagen production. “Vitamin C is important for collagen production; after all, collagen itself is protein,” explains Schäfer. This combination can have a positive effect on the skin, connective tissue and wound healing. That’s why meals that combine protein sources with vitamin C-rich foods are particularly beneficial. For example, yoghurt with berries, legumes with bell peppers or fish with lemon juice.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
