4 food combinations to absorb more nutrients

There are many foods that go well together and you might even not imagine one without the other, for example, cereal with milk, salad and dressings, or hamburgers and French fries. However, there are better ways to pair foods that help you absorb more nutrients.It’s all about the chemistry behind foods, and this can have a significant impact on the benefits you get from them, as it can enhance the absorption of important nutrients and the effectiveness of antioxidants.To help you make more nutritious combinations and not just tasty ones, here’s a list of foods that together help you absorb more nutrients.Spinach with strawberriesTo better absorb plant-based iron, you need to give it a little boost with a source of vitamin C. Why? Because vitamin C helps break down iron in a way that the body can absorb more easily. In other words, iron absorption will be much greater if the nutrients are combined in one meal, according to research published in the American Journal of Clinical Nutrition. Other options besides eating spinach with strawberries include adding a bit of lemon or orange juice to a spinach salad, mixing chopped apples into a lentil dish, or eating beans with red peppers.Tomatoes and olive oilIn each tomato, you will find lycopene (the carotenoid that gives the tomato its color), an antioxidant useful for preventing diseases. Cooking tomatoes, as well as serving them with a bit of olive oil, has been shown to improve the absorption of the phytochemical in the body. A tomato sauce with olive oil, drizzling olive oil over roasted tomatoes, or adding olive oil to your salad are good ways to take advantage of carotenoids.Beans or chickpeas with riceIn addition to the benefits of complementary proteins from beans and rice, if you eat them together, you will get unexpected benefits because this makes it easier for your body to regulate carbohydrates and also helps prevent blood sugar spikes and energy crashes.Salmon and orangesEating foods that offer vitamin D, such as salmon, tuna, egg yolks, or fortified foods like milk and non-dairy beverages like soy milk and orange juice, with foods that provide calcium, such as kale, broccoli, dried figs, oranges, and dairy products, will help you keep your bones healthy, as the combo of vitamins and minerals causes the active form of vitamin D to trigger a cascade of effects that increases calcium absorption in the intestines.These food combinations are simple and ensure you make the most of the nutrients. Here are some recipes to make it easier for you to include them in your meals throughout the week.Spinach Salad with StrawberriesCongri: Rice with BeansBean Salad with Basil Vinaigrette