Your body might not be able to absorb the nutrients you consume in full. The absorption of nutrients can vary greatly from individual to individual based on the features of their body. So you need to ensure that your body gets adequate amounts of nutrients for functioning properly.
It is found that the combination of certain foods can be useful for increasing nutrient absorption. Therefore, we list the best food pairings that you can use for maximizing nutrient absorption by your body. This can help to avoid the deficiency of various nutrients and different problems caused by it.
Plant-Based Iron And Vitamin C
The iron present in plant-based food is non-heme iron that your body may not be able to absorb efficiently. Hence, people who follow plant-based diets have a great possibility to develop a deficiency of this important mineral. Nonetheless, it is found that foods with vitamin C can boost the absorption of the iron content that is largely associated with plant-based foods. Vitamin C can be useful for breaking down the non-heme iron into a form that can be easily absorbed by the body.
You can eat oranges, lemon, and tomato, etc. along with your plant-based iron sources to increase the absorption of this mineral. Also, toss some leafy greens in your salad or add some dices of apples into a lentil dish. This will aid in maximizing the absorption rate of iron thereby helping to prevent the deficiency of this mineral.
Tomato And Olive Oil
Tomatoes can provide you a wide range of nutrients. It is rich in vitamin C, folate, vitamin K, and potassium. In addition to this, it contains a compound called lycopene which is linked with an enormous number of health benefits. This phytochemical can be useful to control the risk of a large number of health conditions including cancer, and heart diseases, etc. Hence, by acquiring high amounts of lycopene, you will be able to prevent the risk of a large number of diseases.
Studies suggest that the presence of olive can help to increase the absorption of this compound. So add some olive oil into your recipes that contain tomatoes. Drizzle some olive onto your baked tomatoes or make a tomato sauce by adding olive oil. You can also try a variety of tomato recipes by adding olive oil. This will help to boost the absorption of lycopene thereby giving protection against different medical conditions.
Black Pepper And Turmeric
Turmeric is one of the best flavoring agents that has been in use for centuries. Along with making your foods delicious, it can also provide a wide range of health benefits. Turmeric exhibits wonderful anti-inflammatory and antioxidant properties. This spice can help to alleviate the symptoms of arthritis and might improve kidney health. It is even found to exhibit anti-cancer effects. Turmeric can also be useful for controlling different skin conditions. Hence, adding a pinch of turmeric to your foods can help to improve the flavor along with providing a wide range of health benefits.
It is found that black pepper can enhance the bioavailability of different beneficial compounds in turmeric. Hence, add some black pepper to your dishes along with turmeric. These two ingredients can improve the taste of your dishes along with enhancing the health benefits.
Calcium And Vitamin D
Calcium is a vital mineral that is necessary for maintaining bone health in the human body. The deficiency of this mineral can lead to a lot of problems, especially in children, as it is crucial for promoting growth in them. Hence, it is important to ensure that your body absorbs adequate amounts of this important nutrient. Taking vitamin D along with your calcium sources can be useful for enhancing calcium absorption. This can help to increase the bioavailability of this mineral thereby preventing the possibility of its deficiency.
You can add different foods that are rich in vitamin D including tuna, salmon, egg yolk, and fortified foods like milk, soymilk, and orange juice to your plant-based meal. Combine any of these foods with various calcium sources like broccoli, collard greens, dairy foods, oranges, and dried figs, etc.
Chickpeas Or Beans With Rice
Taking rice along with beans or chickpeas can provide you unexpected benefits. Chickpeas and beans are high in protein and fiber. Hence, they make a great option to pair with starchier foods like rice. Pairing these foods together can help your body to regulate the levels of carbohydrates and prevent the spiking of blood sugar and energy crashes. Hence, try to include any of these options along with your rice. This can help enhance the benefits of taking rice.
Getting enough nutrients is essential for your body to carry out various bodily functions. You can increase the absorption of the nutrients present in your foods by pairing them with some other foods. The options listed above are some of the best pairings that you can include in your everyday diet.