Proper nutrition is not only the use of healthy foods. To ensure maximum health benefits, consideration must be given to how these foods interact with each other. By knowing how to combine foods correctly, you can reduce the risk of cancer, strengthen bones, increase immunity and improve skin condition. Below you will find 25 of the most useful combinations.
(Total 25 photos)
1. Grilled asparagus with grated parmesan
Asparagus is an excellent source of inulin, a dietary fiber that is responsible for balancing levels of beneficial bacteria during digestion. Parmesan, as you know, is a type of cheese and is rich in calcium, which is good for your bones. The inulin in asparagus improves calcium absorption. These two healthy treats make a good combination as they work together to keep your stomach healthy and strengthen your bones.
2. Avocado Salsa
Do you want a snack that would energize you and, at the same time, be unusual? Try Salsa with Avocado. Since salsa is already a health choice on its own, this combination will provide you with up to four times the cancer-fighting lycopene and nearly three times the immune-boosting beta-carotene.
3. Omelet with broccoli and cheese
Enriched with vitamin D and calcium, this trio promotes strong bones. More specifically, the vitamin D in egg yolks helps the body absorb calcium from broccoli and cheese. According to research, it not only helps to strengthen the skeleton, but also makes women less irritable during the premenstrual period.
4. Melon with yogurt
Vitamin A contained in melon helps to resist viruses. Plus, when you combine it with zinc-rich foods (like yogurt), it helps your body get the full benefit of the nutrients.
5. Iron-fortified corn flakes and a glass of orange juice
Eating iron-fortified cereal gives you energy. Add to this a glass of orange juice and you have a combination that increases the amount of iron absorbed by the body six times.
6. Raspberry with dark chocolate
Dark chocolate is known for its many health benefits. Pair it with raspberries and you'll not only satisfy your sweet tooth, but also make your heart smile as the combination boosts chocolate's antioxidant power.
7. Edamame and miso soup
Edamame, or soybeans, contain prebiotics that play a significant role in the production of beneficial bacteria. Mixing edamame with fermented foods such as miso soup not only gives the beans their characteristic flavor, but also helps fight gastrointestinal infections and improves digestion.
8. Spinach and avocado
Spinach is full of lutein and vitamin A, which help protect your eyes from disease. By adding avocado to spinach, you not only add lutein and vitamin A to the protective mixture, but also provide the body with healthy fats that it needs for nutrient absorption.
9. Greek yogurt, chocolate, walnut and wild blueberry parfait
With calcium and prebiotics from yogurt and brain-healthy nutrients from walnuts and wild blueberries, it's no surprise that this sweet cup of heavenly delight will not only delight your taste buds, but will nourish your entire body, from head to toe, outside and inside.
10. Green tea with lemon
Adding lemon juice to green tea increases your body's levels of catechin, an antioxidant important for cardiovascular health, by five times.
11. Tomatoes and olive oil
Tomatoes are one of the main sources of lycopene, a powerful antioxidant that can prevent damage caused by the sun's rays. To reap exponential benefits from tomatoes, add olive oil to them. The healthy fats in butter allow lycopene to be better absorbed by the body. Not to mention, olive oil itself has the ability to rejuvenate the skin.
12. A teaspoon of peanut butter and a glass of milk
Drinking the cardiovascular-healthy monosaturated fats found in peanut butter with milk helps your body absorb vitamin D.
13. Peanut Butter Whole Grain Bread
Peanut butter goes well with more than just milk. Try spreading a little peanut butter on a slice of whole grain bread to improve your protein absorption.
14. Peanut butter and sliced strawberries on toast
So we've focused on peanut butter (probably because pairing it with just about anything makes it a super-healthy combo). Try dipping strawberries in peanut butter for a delicious treat rich in protein and vitamins E and C. This combination helps prevent macular degeneration (a process that is the main cause of vision loss).
15. Roast pork with Brussels sprouts
The most important mineral in pork is selenium, an anti-cancer antioxidant. Combining roasted pork with vegetables rich in sulforaphane (such as Brussels sprouts) increases the effectiveness of the mineral by up to 13 times.
16. Red beans in olive oil
This interesting food combination is loaded with dietary fiber and oleic acid; oleic acid from olive oil causes a feeling of satiety. Add to that feeling the fiber from red beans and you have a slimming combo to help overcome the urge to overeat.
17. Apples and chocolate
Apples are known for their high content of an anti-inflammatory flavonoid called quercetin. On the other hand, chocolate contains the flavonoid catechin, an antioxidant that reduces the risk of atherosclerosis and cancer. Together, apples and chocolate are able to loosen platelet aggregations, improving cardiovascular health and providing an anticoagulant effect.
18. Salmon and a glass of red wine
The antioxidants in red wine absorb salmon's omega-3 fatty acids. This magnificent duet will drive away depression and improve the functioning of the brain the very next day.
19. Spinach, tomato, carrot, marjoram and a tablespoon of olive oil
These antioxidant-packed vegetables are much better for the body when combined with olive oil, as the latter aids in nutrient absorption, resulting in a more stable immune system, glowing skin, and a stronger heart. When marjoram is added, the antioxidant potential increases by two hundred percent.
20. Sweet potato with cheese
Packed with beta-carotene and lutein, sweet potatoes pair amazingly well with fatty acid-rich cheese, as the latter ensures the carotenoids from the cheese are quickly absorbed.
21. Sweet potato with almonds
Sweet potatoes are rich in beta-carotene and vitamin C, which work well with vitamin E-rich hazelnuts (such as almonds) to help lower cholesterol levels.
22. Sauté Swiss chard, spinach, or broccoli in olive oil
Sautéing Swiss chard, spinach, or broccoli in olive oil is a great mix for vitamin K and healthy fats. The latter lower cholesterol levels and break down vitamins, including vitamin K, which is very important for preventing blood clots.
23. Dried fruit mix containing dried apricots, dried papaya, almonds and walnuts
This blend is full of highly absorbable anti-aging nutrients.
24. Lemon Tuna
A little lemon juice not only improves the smell of tuna, but also gives it an absolutely fantastic taste. In addition to the taste, the lemon converts the iron in tuna into a fast-absorbing form that feeds your blood with even more oxygen.
25. Wild Rice with Caramelized Onions
Onions contain sulfur compounds that improve the absorption of zinc found in wild rice.