We all know that eating nutrient dense food is important for good health. Although we can control what goes into our mouths, we can’t always control what your body does with the nutrients that we take in. Some people suffer from a condition called malabsorption. Malabsorption is the inability to absorb vitamins, minerals, fats, protein, and carbs from food. But you don’t have to be suffering from this clinical condition to lose some of the available nutrients in the food that you eat.
If you want to maximize nutrient absorption, there is an easy solution that costs nothing: whole food combining. By eating certain nutrient dense foods at the same time, you’ll unlock the true nutrient potential of your diet. Check out these tasty whole food combinations:
If you want to maximize nutrient absorption, there is an easy solution that costs nothing: whole food combining. By eating certain nutrient dense foods at the same time, you’ll unlock the true nutrient potential of your diet. Check out these tasty whole food combinations:
Spinach and Strawberries
Iron and vitamin C are a match made in heaven. The presence of vitamin C increases the amount of bioavailable iron, thus increasing the amount of iron that you will be able to absorb. Try eating large spinach salad with strawberries to ensure that you get all of the iron that you can out of the spinach. This is especially important for folks who don’t eat meat.
Iron and vitamin C are a match made in heaven. The presence of vitamin C increases the amount of bioavailable iron, thus increasing the amount of iron that you will be able to absorb. Try eating large spinach salad with strawberries to ensure that you get all of the iron that you can out of the spinach. This is especially important for folks who don’t eat meat.
Tomatoes and Olive Oil
Tomatoes contain lycopene, an antioxidant that has been shown to decrease the risk of prostate cancer in men. Lycopene is also fat soluble, which means that it needs to be eaten with fat to be fully absorbed. A recent study showed that olive oil was better for absorbing lycopene when compared with corn oil. That work for us, since all of the best Italian cuisine contains tomatoes and premium olive oil.
Tomatoes contain lycopene, an antioxidant that has been shown to decrease the risk of prostate cancer in men. Lycopene is also fat soluble, which means that it needs to be eaten with fat to be fully absorbed. A recent study showed that olive oil was better for absorbing lycopene when compared with corn oil. That work for us, since all of the best Italian cuisine contains tomatoes and premium olive oil.
Red Wine and Chocolate
Now we get to the French Paradox. It’s been discussed before – how can French folks stay so healthy despite their smoking, alcohol and fat consumption, and infrequent gym visits? The answer lies in part with polyphenols. Polyphenols are antioxidants found in foods like red wine and dark chocolate.Polyphenols help prevent degenerative diseases like heart disease and cancer according to recent studies. So if you are going to indulge in a weekend treat, have a glass of red wine and a dark chocolate tart.
Now we get to the French Paradox. It’s been discussed before – how can French folks stay so healthy despite their smoking, alcohol and fat consumption, and infrequent gym visits? The answer lies in part with polyphenols. Polyphenols are antioxidants found in foods like red wine and dark chocolate.Polyphenols help prevent degenerative diseases like heart disease and cancer according to recent studies. So if you are going to indulge in a weekend treat, have a glass of red wine and a dark chocolate tart.
Salmon, Swiss Chard, and a Glass of Milk
Studies show that 77% of Americans are vitamin D deficient. Sure, you can get your vitamin D from fortified milk, but you can ensure that you are absorbing all of that that vitamin D by drinking milk with magnesium-rich foods. Salmon and swiss chard pack a serious punch of magnesium. Combine salmon, swiss chard, and milk for dinner once a week to make sure you increase your vitamin D levels.
Studies show that 77% of Americans are vitamin D deficient. Sure, you can get your vitamin D from fortified milk, but you can ensure that you are absorbing all of that that vitamin D by drinking milk with magnesium-rich foods. Salmon and swiss chard pack a serious punch of magnesium. Combine salmon, swiss chard, and milk for dinner once a week to make sure you increase your vitamin D levels.
Olive Oil and Herbs
Dried herbs like basil and oregano are high in vitamin K. Vitamin K is responsible for producing red blood cells and helping our blood clot. Plus, it keeps our bones strong. Vitamin K is a fat soluble vitamin, so it is absorbed by our bodies better if we ingest them with fat. So the next time you cook with olive oil, sprinkle in a few herbs to enhance the taste and health of your meal.
For more information, see: http://life.dailyburn.com/diet-and-nutrition/increase-nutrient-absorption-with-these-food-combinations/
Dried herbs like basil and oregano are high in vitamin K. Vitamin K is responsible for producing red blood cells and helping our blood clot. Plus, it keeps our bones strong. Vitamin K is a fat soluble vitamin, so it is absorbed by our bodies better if we ingest them with fat. So the next time you cook with olive oil, sprinkle in a few herbs to enhance the taste and health of your meal.
For more information, see: http://life.dailyburn.com/diet-and-nutrition/increase-nutrient-absorption-with-these-food-combinations/
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